Limited evidenceSleep & relaxation

Catnip

Famous for its effect on cats, catnip (Nepeta cataria) is also sold as a mild human sedative tea. There are no human trials at all — the calming claims rest on rodent studies of related Nepeta species.

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What the science says

Sedative and anxiolytic effects Limited evidence
An evaluation of Nepeta persica in mice reported anxiolytic-like effects in standard behavioural models, and nepetalactone from Nepeta caesarea showed analgesic and sedative activity in rodents. Both are different species from the catnip sold for tea, and neither study involved humans.
Traditional use for restlessness and colic Limited evidence
A comprehensive review of the genus Nepeta documents long-standing use of Nepeta cataria for restlessness, colic and fever across several traditions, alongside the iridoid chemistry thought to be responsible. The review describes traditional and preclinical data, not clinical trials.
Effect on human sleep Limited evidence
No controlled trial has measured sleep latency, sleep quality or anxiety scores in people taking catnip. Nepetalactone strongly affects feline behaviour through a receptor pathway that does not transfer to humans.

Dosage & safety

Studied doseNo studied human dose. Traditional preparation is 1–2 g of dried aerial parts infused as a tea, up to three times daily; capsules typically carry 300–500 mg as a label dose rather than a trial-based one.

SafetyGenerally regarded as low risk in tea amounts, but human safety data are essentially absent. Large amounts have been reported to cause headache, nausea and vomiting. Catnip is a uterine stimulant in traditional use and should be avoided in pregnancy; avoid also while breastfeeding, before surgery, and alongside sedative medication.

How to take it

TimingEvening, an hour or so before bed - the only use anyone has bothered to describe.

With food?With or without food; large amounts on an empty stomach have been reported to cause nausea and vomiting.

Worth knowingSteep it covered rather than boiling it - the aromatic nepetalactones that give catnip its character are driven off by hard boiling.

Interactions

With medications

benzodiazepines, z-drugs, sedating antihistamines and alcohol
Additive drowsiness. do not combine, and stop at least two weeks before any surgery with anaesthesia

With other supplements

valerian, passionflower and other sedative herbs
Additive sedation with no evidence the combination outperforms either alone. use one at a time

Well-established interactions only — this is not a complete list. Always tell your doctor and pharmacist what you take.

Frequently asked questions

Does catnip tea help humans relax or sleep?

There are no human trials of catnip at all: the calming claims rest on rodent studies of related Nepeta species, and no study has measured sleep or anxiety in people, so the evidence is limited.

Does catnip affect people the way it affects cats?

No. Nepetalactone in catnip acts on cats through a receptor pathway that does not transfer to humans.

Is catnip tea safe?

Catnip tea is generally regarded as low risk in tea amounts, but human safety data are essentially absent, and large amounts have caused headache, nausea and vomiting. Avoid catnip in pregnancy and while breastfeeding, and do not combine it with sedatives or alcohol.

Scientific references

The genus Nepeta: Traditional uses, phytochemicals and pharmacological properties
Sharma A, Cooper R, Bhardwaj G — J Ethnopharmacol, 2021
Evaluation of the anxiolytic effect of Nepeta persica Boiss. in mice
Rabbani M, Sajjadi SE, Mohammadi A — Evid Based Complement Alternat Med, 2008

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