Valerian, Chamomile and Herbal Sleep Aids: What the Evidence Shows

Bedtime teas and “sleep support” capsules often combine valerian, chamomile, lavender, lemon balm and other herbs. They feel gentler than a sleeping pill, and for many women in midlife that’s the appeal. Here is what the National Center for Complementary and Integrative Health (NCCIH)¹ says about the most common ingredients.

Valerian

• Evidence: NCCIH calls the research on valerian for sleep inconsistent. In 2017, the American Academy of Sleep Medicine recommended against using valerian for chronic insomnia in adults.²
• Menopause: Three small studies suggest valerian might help menopause symptoms, but there isn’t enough evidence to know for sure.²
• Safety: It appears generally safe for short-term use, at 300 to 600 mg a day for up to 6 weeks. Long-term safety isn’t known. Side effects include headache, upset stomach, mental dullness, restlessness and vivid dreams. Stopping suddenly after long use may cause withdrawal symptoms. Liver injury has been reported in very rare cases, usually with other herbs.²
• Don’t mix it with alcohol or sedatives.²

Chamomile

• Evidence: There’s very little research on chamomile for insomnia. A 2019 review found one insomnia study, and it showed no benefit.³
• Safety: Chamomile in tea amounts is likely safe. Allergic reactions can happen, especially if you’re allergic to ragweed, chrysanthemums, marigolds or daisies.³
• Interactions: Interactions with warfarin and some medicines processed by the liver have been reported, and it might interact with sedatives. NCCIH also notes chamomile might act somewhat like estrogen, so ask your clinician if you’ve had an estrogen-sensitive cancer.³

A warm cup of tea can still be a pleasant part of winding down. Just don’t expect it to treat insomnia.

Two ingredients with safety warnings

NCCIH flags serious concerns about:¹

• Kava, which has been linked to severe liver damage
• L-tryptophan, which may cause life-threatening serotonin toxicity when taken with medicines that affect serotonin, including some antidepressants

Check the full ingredient list of any sleep blend for these.

Before you buy

1. Read every ingredient, since blends may contain several herbs, melatonin or both.
2. Tell your clinician and pharmacist what you take, especially with blood thinners, antidepressants or sleep medicines.¹
3. Supplements aren’t approved by the FDA before they’re sold.²
4. Try one product at a time and track your sleep for two weeks.

What works for chronic insomnia

NCCIH notes that cognitive behavioral therapy for insomnia (CBT-I) is the most strongly recommended treatment.¹ Our guide to insomnia and CBT-I explains it. For other store-bought options, see our articles on melatonin, magnesium and CBD.

Try: “I’ve been taking a valerian and chamomile blend for months and still wake at 3 a.m. Is it safe with my other medicines, and would CBT-I help me more?”

Did I Do That in My Sleep? includes a 14-Night Lights-Out Record and a Visit Brief. Use them to track your sleep before and after any supplement, and bring the record to your appointment. See the book.