Best Herbs for Sleep: 6 Bedtime Teas, Ranked by Evidence

By Greek Superherbs · Updated September 30, 2026 · 12 min read

In Greek homes, the evening cup is not an afterthought. Chamomile from the fields of Grevena, a pinch of lavender, a sprig of mountain tea: herbs have been part of winding down here for as long as anyone remembers. But which are actually the best herbs for sleep, and how good is the evidence? This guide ranks six bedtime herbs by the strength of the research, explains how each may work and the best way to take it, and covers the cautions and the signs that poor sleep needs a doctor rather than a tea.

Best herbs for sleep at a glance

Here is a summary before we go herb by herb:

• Traditional useThe European Medicines Agency lists valerian, lavender, passionflower and lemon balm as traditional herbal medicines to relieve mild stress and aid sleep.
• Human studiesDozens of trials exist, mostly small or short. The clearest results are for valerian and oral lavender oil, and even these are mixed or apply mainly to anxiety-related sleep problems.
• Lab and animalMost of these herbs act on GABA, the brain's main calming messenger, in lab studies. How much of this happens after a cup of tea is unknown.

The 6 best herbs for sleep, ranked by evidence

1. Valerian root: the most studied

Valerian (Valeriana officinalis) is the herb most people mean when they ask for the strongest herb for sleep. It is also the only one on this list with a "well-established use" listing from the EMA: ethanol extracts, backed by clinical studies, for mild nervous tension and sleep disorders. Valerian tea has a separate "traditional use" listing.¹

The research is large but inconsistent. A 2020 systematic review of 60 studies with nearly 6,900 participants concluded valerian could improve subjective sleep quality, with less consistent effects on objective measures. Whole-root preparations seemed more reliable than some extracts, possibly because quality varies so much between products.² In 2017, the American Academy of Sleep Medicine recommended against valerian for chronic insomnia in adults.³

Valerian smells strongly earthy, which is why it is usually blended. Our Sleep Tea combines it with lavender, chamomile and passionflower.

2. Lavender: best when worry keeps you awake

Lavender's best evidence comes from Silexan, a specific lavender oil capsule sold as a medicine in parts of Europe. In an analysis of 212 adults with anxiety symptoms, 80 mg a day for ten weeks improved both anxiety and sleep compared with placebo. A later analysis found that about 98% of the sleep benefit came from lower anxiety, not from sedation.⁴

Scent may help too. In a trial of 79 college students with sleep problems, those who practised sleep hygiene and wore a lavender oil patch for five nights reported better sleep quality and woke feeling more refreshed than those using sleep hygiene alone.⁵ Lavender flower tea has not been tested in trials, though the EMA lists lavender flower as a traditional remedy for mild stress and to aid sleep.⁶

So there are three different lavenders: the capsule, which is a medicine to discuss with your doctor; the scent, from a diffuser or a few drops of lavender essential oil on a cloth (never swallowed); and the tea, a gentle ritual. NCCIH notes that it is unclear whether lavender aromatherapy helps sleep.⁷

3. Chamomile: the gentle classic

Chamomile is the world's favourite bedtime tea, and its flavonoid apigenin binds calming GABA-A receptors in the lab. The human evidence is modest. In a 2017 trial, 60 older adults who took 200 mg of chamomile extract twice a day for 28 days reported better sleep quality than a control group.⁸ A pilot trial in adults with chronic insomnia found no significant benefit.⁹ NCCIH describes the insomnia evidence as very limited.¹⁰

Chamomile is a good choice for a calm, caffeine-free habit rather than a fix. Brew whole flowers, covered, for 10 minutes or more. We explain why in our article on apigenin in chamomile tea.

4. Passionflower: tested as a tea

Passionflower (Passiflora incarnata) is one of the few sleep herbs studied as an everyday tea. In an Australian double-blind crossover trial, 41 adults drank passionflower tea or a placebo tea each night for a week. Sleep quality was rated significantly better after the passionflower week.¹¹ NCCIH notes that a small amount of research suggests it might improve total sleep time, but effects on falling asleep are mixed.¹² The EMA lists it as a traditional remedy for mild stress and to aid sleep in adults and over-12s.¹³

5. Lemon balm: calming, lightly lemony

Lemon balm (Melissa officinalis) is a mint-family herb with a soft citrus scent. The EMA lists it as a traditional remedy for mild stress and to aid sleep, for adults and children over 12.¹⁴ Human data are thin. In a 15-day open-label pilot study of 20 adults with mild to moderate anxiety and sleep problems, a lemon balm extract was linked to 18% lower anxiety scores and 42% lower insomnia scores.¹⁵ There was no placebo group, so treat that as a lead, not proof. It is a key ingredient in our Calm Tea.

6. Greek mountain tea: calm, but not tested for sleep

Many Greeks drink mountain tea in the evening, and it is naturally caffeine-free. In a 28-day trial in adults aged 50–70, a concentrated Sideritis extract lowered anxiety scores.¹⁶ But no study has tested mountain tea for sleep. It earns a place as a pleasant, caffeine-free evening habit, not as a sleep remedy. More in our guide to Greek mountain tea benefits.

The best herb for sleep is the one that fits a routine you'll keep. None of them works like a pill, and none should have to.

How to make a bedtime tea

1. Choose your blend: chamomile alone for a mild cup; chamomile, lavender and lemon balm for a racing mind; add valerian and passionflower for a stronger bedtime blend.
2. Measure: 1–2 teaspoons of a blend (about 2 g), or 1–2 tablespoons of whole chamomile flowers, per 8 oz / 250 ml cup.
3. Steep covered in water just off the boil for 7–10 minutes. Roots such as valerian need the longer time.
4. Time it: drink it 30–60 minutes before bed, so a full bladder doesn't wake you later.
5. Give it time: try it most nights for two to four weeks.

Browse all our bedtime blends in the sleep tea collection.

Sleep habits that help herbs work

A tea is most useful as a signal in a steady routine. The basics:

• Keep a consistent schedule. Go to bed and get up at the same time every day, weekends included.
• Build a wind-down ritual. Tea, a book, a warm shower or gentle stretching in the last half hour.
• Dim the screens. Put phones and laptops away for the last hour before bed.
• Make the bedroom dark, quiet and cool, and use the bed only for sleep.
• Watch caffeine, alcohol and late meals. Limit coffee after lunch, finish dinner two to three hours before bed, and remember that alcohol fragments sleep later in the night.
• Get up if you can't sleep. After about 20 minutes, get up and do something calm in dim light until you feel sleepy.

When insomnia needs a doctor

Herbs are for occasional restless nights. If poor sleep happens most nights for more than a few weeks, or affects how you function during the day, see a doctor. For chronic insomnia, the American College of Physicians recommends cognitive behavioural therapy for insomnia (CBT-I) as the first treatment for all adults.¹⁷

Also see a doctor if you have signs of sleep apnea: loud, frequent snoring, breathing that stops and starts, gasping at night, morning headaches, a dry mouth, or feeling very sleepy during the day.¹⁸ Sleep apnea is common, treatable, and not something herbs can fix. Other reasons to check in are low mood or anxiety, restless legs, pain, or waking to urinate often.

Safety: who should be careful

Best herbs for sleep FAQ

---

The best herbs for sleep are gentle helpers, not knockout drops. Pick the one that suits the reason you're awake, make it part of a steady routine, and see a doctor if poor sleep lasts.

Keep reading: Apigenin in chamomile tea · Greek mountain tea benefits · Greek medicinal herbs