Natural sleep aids: does valerian work, and what about chamomile, L-theanine and glycine?
Natural sleep aids have modest effects at best. What studies show for valerian, chamomile, L-theanine, glycine, melatonin, magnesium, tart cherry, lemon balm, lavender and CBD, and what works better for insomnia.
Short answer
Natural sleep aids have modest effects at best. Valerian root is the most studied herb: a meta-analysis of 16 trials found people taking it were about 1.8 times as likely to report better sleep, but with signs of publication bias and inconsistent results (1). Chamomile improved overall sleep quality and reduced night-time waking in a 2024 meta-analysis, without making sleep longer (2). L-theanine gave small improvements in subjective sleep quality (3). Melatonin helps people fall asleep about 7 minutes faster on average and works best for body-clock problems such as jet lag (4). Glycine, tart cherry, lemon balm, passionflower and magnesium have small studies with mixed results.
The American Academy of Sleep Medicine does not recommend valerian, melatonin or the antihistamine diphenhydramine as treatments for chronic insomnia, because the benefits are small (5). The most effective long-term treatment for insomnia is cognitive behavioural therapy for insomnia (CBT-I), which works better and lasts longer than any pill.
If you are lying awake night after night, you are not imagining how hard it is, and it is not a failure of willpower. Sleep is not something you can force. A gentle herb may help a little; changing the conditions around sleep usually helps more.
Note: this article is for general education and is not medical advice. Herbal sleep aids can interact with sedatives, alcohol and other medicines, including antidepressants and anti-anxiety medicines, so ask a pharmacist before combining them; little is known about their safety in pregnancy. Do not drive after taking a sleep aid until you know how it affects you, and do not stop or change prescribed medicines without your doctor. Call 911 if a sleep aid is followed by swelling of the face, eyes or tongue, trouble breathing, chest tightness or fainting. If you have thoughts of harming yourself, call or text 988 (in the US) or your local emergency number.
What "natural sleep aid" really means
"Natural" usually means a herb, an amino acid or a hormone sold as a dietary supplement rather than a prescription medicine. That does not make it automatically safe or effective. Supplements are not tested by regulators for effectiveness before sale, and the amount of active ingredient can vary widely between brands and even between batches. That variability is one reason herbal sleep studies give such mixed results.
The products people reach for fall into a few groups:
Calming herbs: valerian, chamomile, lemon balm, passionflower, lavender.
Amino acids and related compounds: L-theanine, glycine.
Hormones and food-derived compounds: melatonin, tart cherry.
Minerals: magnesium.
Over-the-counter medicines: antihistamines such as diphenhydramine and doxylamine, which are not "natural" but are often grouped with these.
The evidence at a glance
| Sleep aid | What studies show | Strength | Main cautions |
|---|---|---|---|
| Valerian | More people report better sleep (RR 1.8 in pooled trials), but publication bias and inconsistent results (1) | Low to moderate | Variable products; not with alcohol or sedatives; rare liver injury (13) |
| Chamomile | Better overall sleep quality and fewer night wakings; no longer sleep (2) | Low | Allergy in people sensitive to ragweed and daisies |
| L-theanine | Small improvements in subjective sleep quality and daytime functioning (3) | Low to moderate | Well tolerated |
| Melatonin | Fall asleep about 7 minutes faster; sleep about 8 minutes longer (4) | Moderate, small effect | Labels often inaccurate; medical supervision with epilepsy or blood thinners (12) |
| Glycine | Small studies: easier sleep onset, less daytime sleepiness (6) | Low | Few trials |
| Tart cherry | Objective sleep measures improved; people did not feel the difference (7) | Low | Sugar in juice |
| Lemon balm | Lower anxiety and depression scores in trials (8); some sleep data | Low | Possible thyroid effects |
| Magnesium | Low certainty; possible benefit with low intake (9) | Low | Avoid in kidney disease |
| Lavender | Some trials for anxiety, fewer for sleep (10) | Low | Stomach upset |
| Passionflower | Very small studies | Very low | Drowsiness |
| CBD | Limited, inconsistent evidence | Very low | Interactions; product quality varies |
Valerian root for sleep: does it work?
Valerian root comes from a flowering plant used for sleep for centuries. It is the herb most people try first, and the one with the most trials.
In a 2006 meta-analysis of 16 randomised placebo-controlled trials (1,093 people), people taking valerian were about 1.8 times as likely to report improved sleep as those on placebo. But there was evidence of publication bias, and many studies had weak methods (1).
A 2020 review of 60 studies concluded valerian may be safe and effective for sleep, and suggested that the inconsistent results come from big differences in the quality of extracts; whole root preparations seemed more reliable (11).
The American Academy of Sleep Medicine suggests not using valerian to treat chronic insomnia, because the benefit is small and uncertain (5).
Does valerian root work? For some people, a little, especially after a few weeks of regular use. It is not a strong sedative, and many people notice nothing.
Valerian root for anxiety has fewer and weaker studies than for sleep. It is sometimes combined with lemon balm or passionflower.
Safety: according to the US National Center for Complementary and Integrative Health, valerian is generally safe for short-term use by most adults, but side effects include headache, stomach upset, mental dullness and vivid dreams; very rare cases of liver injury have been reported, mostly with other herbs; stopping abruptly after long use can cause withdrawal symptoms; and long-term safety is unknown (13). It should not be taken with alcohol or sedatives, and little is known about its safety in pregnancy and breastfeeding. If you take any medicine, ask your doctor or pharmacist first. Stop it a couple of weeks before surgery.
Chamomile tea for sleep
Chamomile tea for sleep is a bedtime ritual for many people, and it has some evidence. A 2024 meta-analysis of 10 clinical trials (772 adults) found chamomile improved overall sleep quality scores and reduced night-time awakenings in several studies, but did not increase sleep duration or daytime functioning (2).
Part of chamomile's benefit may be the ritual itself: a warm, caffeine-free drink and a slower end to the day. Avoid it if you are allergic to ragweed, daisies or related plants, and be aware that large amounts of any drink at bedtime can wake you to use the bathroom.
L-theanine and glycine
L-theanine, an amino acid found in tea, is marketed for calm focus and sleep. A 2025 meta-analysis of 19 studies found small but significant improvements in subjective sleep quality, time to fall asleep and daytime functioning. Few studies tested pure L-theanine, and the best dose is unclear (3). It does not usually cause morning grogginess.
Glycine for sleep has a small evidence base, mostly from Japanese studies. Taking 3 g of glycine before bed improved subjective sleep quality and sleep efficiency, shortened the time to fall asleep and deep sleep, and reduced next-day sleepiness in people with unsatisfactory sleep (6). It may work partly by lowering core body temperature. Glycine is generally well tolerated, but larger trials are needed. Glycine is also part of magnesium glycinate, though the amount in a typical capsule is much smaller than 3 g.
Melatonin and magnesium: which is better for sleep?
Melatonin or magnesium is a common question. They work differently:
Melatonin is a hormone that signals night-time to your body clock. In a meta-analysis of 19 trials in people with primary sleep disorders, it helped people fall asleep about 7 minutes faster and sleep about 8 minutes longer (4). It is most useful for jet lag, shift work and a delayed body clock. NCCIH notes that many melatonin products do not contain what the label says, that people with epilepsy or on blood thinners need medical supervision, and that the American Academy of Sleep Medicine recommends against melatonin for people with dementia (12). Timing matters more than dose; our guide to melatonin timing vs dose explains why.
Magnesium is a mineral that supports nerve and muscle relaxation. A 2026 review rated the evidence for sleep as low or very low certainty, with possible benefit in people with low magnesium intake (9). Our article on magnesium glycinate for sleep covers the details.
If your problem is falling asleep at a "normal" time because your body clock runs late, melatonin is the more logical choice. If your sleep is light and tense and you may be low in magnesium, magnesium is a reasonable trial.
Tart cherry, lemon balm, passionflower and lavender
Tart cherry juice for sleep contains small amounts of melatonin and plant compounds. A 2023 review of eight studies found improvements in objectively measured sleep efficiency and total sleep time, but no significant change in how well people felt they slept (7). Watch the sugar content of juice.
Lemon balm reduced anxiety and depression scores compared with placebo in a 2021 meta-analysis (8). It is often combined with valerian for sleep. People with thyroid conditions should check with their doctor.
Passionflower has a long history of use for anxiety and sleep, but only very small studies.
Lavender oil capsules have been studied mainly for anxiety (10); lavender scent at bedtime is pleasant and low-risk, though the evidence for sleep is limited.
CBD for sleep
CBD for sleep is a popular search. Studies are small and inconsistent, and many products contain different amounts of CBD than their labels state, sometimes with THC. CBD can interact with medicines, including some anti-seizure drugs and blood thinners, and adds to drowsiness from alcohol and sedatives. If you want to try it, talk to your doctor or pharmacist first.
Over-the-counter sleep aids
Over-the-counter sleep aids in pharmacies usually contain the antihistamines diphenhydramine or doxylamine. They cause drowsiness, but:
tolerance develops within days, so they stop working well;
they often cause next-day grogginess and a dry mouth;
they can cause confusion, constipation and urinary problems, especially in older adults, and are on lists of medicines that older people should generally avoid;
the American Academy of Sleep Medicine suggests not using diphenhydramine to treat chronic insomnia (5).
They may be useful for an occasional night but are not a long-term solution.
What works better than any sleep aid
For ongoing insomnia, CBT-I is the first-line treatment recommended by sleep medicine guidelines. It typically includes:
a consistent wake time, even after a bad night;
spending less time awake in bed, so bed becomes linked with sleep again;
getting up if you can't sleep and returning when sleepy;
working with the thoughts that keep you awake ("If I don't sleep, tomorrow will be a disaster");
wind-down routines, light management and caffeine timing.
CBT-I can be done with a therapist, in groups, or through structured digital programmes. Our article on why you can't sleep even though you're tired explains the "tired but wired" pattern.
How to test a natural sleep aid on yourself
Track two weeks of baseline: bedtime, time to fall asleep, wake-ups, wake time and how rested you feel.
Pick one product, at the dose used in studies.
Use it consistently for two to four weeks; valerian in particular may take time.
Keep caffeine, alcohol and bedtime steady.
Compare the averages. If you feel and sleep the same, it is not worth continuing.
Living with poor sleep: the questions people ask next
Can I take valerian and melatonin together?
Some products combine them, and the NCCIH pages on valerian and melatonin do not describe an interaction between the two, but that is not proof that the combination is right for you. Combining sedating products increases the chance of morning grogginess, and taking two things at once makes it hard to know which helps. Avoid combining them with alcohol or prescription sleep medicines, and check with your doctor if you take other medicines.
How long does valerian take to work?
Some people feel slightly drowsy within an hour or two of a dose, but studies suggest the effect on sleep quality is more noticeable after two to four weeks of regular use. If you notice no improvement after four weeks, it is probably not helping you.
Is chamomile tea enough to help me sleep?
For mild sleep difficulties, a cup of chamomile tea as part of a calm bedtime routine may help a little, mainly with sleep quality and night-time waking. It is unlikely to fix ongoing insomnia on its own. If poor sleep has lasted more than a few weeks, CBT-I techniques or a conversation with your doctor will help more.
Are natural sleep aids safe every night?
Chamomile tea is a common nightly drink and is generally well tolerated, apart from allergy in people sensitive to ragweed or daisies. Others have limited long-term safety data, including valerian, lemon balm, passionflower and many combination products. Antihistamine sleep aids lose their effect quickly and are not meant for nightly long-term use. If you need something every night to sleep, it is worth looking for the cause with a doctor.
What is the strongest natural sleep aid?
No natural sleep aid is strong in the way prescription sleeping pills are, and "natural" does not mean risk-free: valerian and melatonin both carry safety cautions. Melatonin has the most consistent evidence, mainly for body-clock problems. Valerian, chamomile and L-theanine have modest effects for some people. If you are looking for something "stronger", that is usually a sign to look at the cause of the insomnia rather than escalate products.
Are herbal sleep aids safe in pregnancy?
Most have not been studied enough to be considered safe in pregnancy and breastfeeding, including valerian, passionflower and many combination products. Talk to your midwife or doctor before taking any sleep supplement during pregnancy.
Before you blame yourself
When sleep goes wrong, people often blame themselves: too much screen time, not enough discipline, too anxious. But insomnia is common and often starts with a stressful period, then sticks because the brain learns to stay alert in bed. That is not a character flaw. It is a learned pattern, and learned patterns can be unlearned.
A herbal tea or supplement can be one gentle part of that. The bigger shift usually comes from a steady wake time, less time lying awake in bed, and a calmer hour before sleep.
When to see a doctor
See a doctor if insomnia lasts more than three months or affects your daytime functioning, if you snore loudly or someone notices pauses in your breathing, if you have uncomfortable leg sensations at night, if you wake very early with low mood, or if you rely on sleep aids most nights.
Seek urgent help. Call 911 if a sleep aid is followed by swelling of the face, eyes or tongue, trouble breathing, chest tightness or fainting, which can be signs of a severe allergic reaction (14). If you have thoughts of harming yourself, call or text 988 (in the US) or your local emergency number (15). If a sleep aid leaves you confused or with a fast, irregular heartbeat, stop it and contact a doctor the same day.
How to bring this up with your doctor
What to ask for, by name. "Could this be insomnia, and could I try CBT-I?" If you snore: "Could I be checked for sleep apnoea?" If you have leg discomfort at night: "Could we check my ferritin for restless legs?"
What to bring. Two weeks of sleep notes, any supplements and medicines (including over-the-counter sleep aids), caffeine and alcohol habits.
What to say, out loud. "I've had trouble [falling / staying] asleep on [N] nights a week for [N] weeks. I've tried [list]. It's affecting [work / mood / health]."
If you're offered only sleeping pills. Ask: "Is CBT-I available to me, and how long should I use this medicine?"
How long until you notice a difference? Most supplements take weeks, not days. See how long supplements take to work, and how to tell if one is working.
Start understanding your body
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How Welltory helps — and what it cannot do
The limits first. Welltory is a general wellness product, not a medical device. It does not diagnose insomnia, sleep apnoea or any other condition, and it cannot tell you whether a supplement works in a medical sense.
What it can do is give you an honest record of your sleep before and after you try something, which matters because many sleep aids change how people feel about sleep more than the sleep itself.
Your nights, recorded. Sleep Analysis uses Apple Watch or Oura data on iOS; on Android it syncs sleep from Samsung Health, or from Fitbit and Garmin Connect through Health Connect (Sleep Analysis for Android). Sleep Schedule shows how consistent your bed and wake times are, and Sleep Stability shows how often and how long you woke.
Your mornings. On iOS, Battery starts each morning from your resting heart rate on waking and the quality and quantity of your sleep (Today screen).
Tag what you take. On iOS with Apple Watch or Oura, when Welltory marks a stress or rest episode and asks "What happened?", tap, type or talk: "valerian", "chamomile tea", "late coffee", "screen in bed". Over weeks, My Patterns shows which tags tend to come with stress and recovery; some sections need a paid plan.
A record for your doctor. From the web app you can export a CSV (Dashboard → choose a chart → Export) (export guide). Patterns are associations to discuss with your doctor, not proof that a sleep aid worked.
How we made it
We based this article on meta-analyses of valerian (2006 and 2020), chamomile (2024), L-theanine (2025), melatonin (2013) and lemon balm (2021), a review of tart cherry and sleep (2023), a study of glycine and sleep, a 2026 review of magnesium and sleep, MedlinePlus and 988 Lifeline guidance on urgent help, US National Center for Complementary and Integrative Health guidance on lavender, valerian and melatonin, and the American Academy of Sleep Medicine's clinical practice guideline for chronic insomnia. Search questions came from what people in the United States most often ask about natural sleep aids. For the product section, we checked every function against the Welltory Help Center on October 21, 2026.
Made with AI tools, then edited and fact-checked by the Welltory team. See our Editorial & AI policy.
Jane Smorodnikova, co-founder of Welltory, built the methodology behind how we read physiological data.
Written by Tatsiana Yashyna.
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This article is for educational purposes only and is not medical advice. Supplements can interact with medicines and are not right for everyone; talk to your doctor or pharmacist before starting, stopping or combining them, especially if you are pregnant, breastfeeding, have kidney or liver disease or take prescription medicines. Call 911 if a sleep aid is followed by swelling of the face, eyes or tongue, trouble breathing, chest tightness or fainting. If you have thoughts of harming yourself, call or text 988 (in the US) or your local emergency number. Welltory is a general wellness product and does not diagnose, treat or prevent any condition. Sources were retrieved on October 21, 2026.
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Written by Jane Smorodnikova
The founder and CEO of Welltory. A recognized tech leader with two Master's degrees and experience at MIT, she has scaled Welltory to over 17 million users.
Written by Tatsiana Yashyna
Deputy COO at Welltory. With a background in medicine and years of working with health data, she translates research and real physiological signals — sleep, stress, heart rate, and hormones — into clear, evidence-based explanations that help people understand what their bodies are telling them.
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