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Limited evidenceSleep & relaxation

Herbal Sleep Teas

Bedtime blends of valerian, chamomile, lemon balm, passionflower and lavender. The trial evidence for the herbs is weak and inconsistent, and a tea bag delivers far less than the doses studied — the reliable part is the wind-down ritual itself.

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What the science says

  • Valerian for insomnia Limited evidence

    A systematic review and meta-analysis of herbal medicine for insomnia found no significant improvement over placebo on objective or most subjective sleep measures for valerian, and a 2024 umbrella review concluded the evidence remains weak and inconsistent across reviews. Trials also vary widely in extract type and quality.

  • Chamomile for sleep quality Limited evidence

    A systematic review and meta-analysis of randomised and quasi-randomised trials found chamomile improved sleep quality modestly, with a clearer signal for anxiety than for insomnia. The included trials were small and used chamomile extract capsules rather than tea.

  • The ritual matters more than the herb Limited evidence

    A warm caffeine-free drink as part of a consistent pre-sleep routine is a standard sleep-hygiene recommendation, and the herb content of a tea bag is a fraction of trial doses. Expect a mild, mostly behavioural effect.

Dosage & safety

Studied doseOne bag steeped 5–10 minutes, 30–60 minutes before bed. For comparison, valerian trials used 300–600 mg of concentrated extract and chamomile trials around 270–1,500 mg — far more than a tea infusion provides.
SafetyGenerally very safe. Chamomile is in the daisy family and can cause reactions in people allergic to ragweed and related plants. Valerian can cause morning grogginess and vivid dreams and should not be combined with alcohol, benzodiazepines or other sedatives. Rare liver injury has been reported with valerian-containing products. Large fluid intake close to bedtime can itself wake you. Chronic insomnia is best treated with CBT-I rather than any tea.

How to take it

TimingDrink it 30 to 60 minutes before bed, steeped 5 to 10 minutes with the cup covered.
With food?Timing relative to food does not matter, but keep the volume small — a large mug close to bedtime will wake you to use the bathroom.
Worth knowingA tea bag delivers a fraction of what valerian and chamomile trials used, so most of the benefit here is the wind-down ritual; for chronic insomnia, CBT-I is what actually works.

Interactions

With medications

  • benzodiazepines, z-drugs, opioids and sedating antihistamines

    Valerian and other sedating herbs add to the sedation, causing excess drowsiness and impaired coordination. do not combine without medical advice

  • warfarin

    Chamomile contains coumarin constituents and case reports describe raised INR when large amounts are taken. keep intake modest and steady, and tell your anticoagulation clinic

With other supplements

  • melatonin, magnesium, kava and other sedating supplements

    Additive drowsiness and morning grogginess. use one at a time rather than stacking a sleep routine

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

Frequently asked questions

Do herbal sleep teas work?

Only mildly: the trial evidence for valerian and chamomile is weak and inconsistent, and a herbal sleep tea bag delivers far less than the doses studied. Most of the benefit is the wind-down ritual; for chronic insomnia, CBT-I is what works.

Does valerian tea help you sleep?

A meta-analysis found valerian no better than placebo on objective or most subjective sleep measures, and a 2024 umbrella review called the evidence weak and inconsistent. Valerian trials also used 300–600 mg of concentrated extract, far more than a herbal sleep tea provides.

When should you drink sleep tea before bed?

Drink herbal sleep tea 30 to 60 minutes before bed, steeped 5 to 10 minutes with the cup covered. Keep the volume small, since a large mug close to bedtime can wake you.

Can you drink sleep tea with sleeping pills?

Not without medical advice: valerian and other sedating herbs in sleep teas add to benzodiazepines, z-drugs, opioids and sedating antihistamines, and should not be combined with alcohol. Chamomile can raise INR on warfarin in large amounts.

Scientific references

Related in Sleep & relaxation

Herbal medicines: what the evidence says (335)