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The Healf Source
Which Herbs Can Actually Help Me Sleep Better?
Almost one in two people struggle with sleep in the UK. Experts explain what can (and can't) move the needle.
Written by: Rachel Hosie
Written on: June 3, 2026
We've all been there. You've just spent a long day at the office. Your mind and body are both out of gas, yet drifting off to sleep at the end of the day is still inexplicably difficult. You toss and turn, frustrated by the fact that you're tired, yet can't seem to switch off. The truth is, almost one in five people in the UK aren't getting enough sleep, according to Mental Health UK. And up to 40% of people struggle with sleep.
When looking for natural sleep aids, the oversaturated herbal market is often a first port of call. After all, a nice calming tea or tincture at the end of the day can seamlessly fit into an existing nighttime wind-down routine. “One of the benefits of using a herbal sleep formula is that you will not wake up groggy, which can be a side effect of pharmaceutical sleep aids,” says Angelique Vickers, a medical herbalist and endobiogenic medicine practitioner. “Also, herbs are non-addictive.”
But do any of the supposedly "sleep-enhancing" herbs actually have any evidence behind them? And are any of them actually going to help you get the rest your body desperately needs?
The answer here is complicated because current research is quite limited. “There is very little good quality evidence for herbal remedies affecting sleep,” says Dr. Allie Hare, MA (Cantab) MBBS MEd FRCP, president of the British Sleep Society and consultant in sleep medicine at the Royal Brompton Hospital in London. But herbalists still rate certain herbal remedies for their calming properties, even if the research behind them isn’t substantial.
Healf is breaking down the science behind the best herbs for sleep with expert insights to help guide you. Here's everything you need to know about what they can (and can't) do for you.
How herbal remedies actually affect sleep
Most people who experience problems with sleep are struggling with nervous system dysregulation through sympathetic system overdrive, says Vickers. Essentially, this means that our bodies and minds are in an anxious state which keeps us awake. That's where the herbal support comes in.
“Herbs support the vital sleep function by enhancing naturally calming pathways in the central nervous system,” says Vickers. “Traditionally, the medicinal herbs that are mostly used to aid sleep are anxiolytic and relaxing.”
However, some people will need more than a herbal supplement to help their bodies and minds reach a calm enough state that allows them to drift off.
What are the herbs with the strongest evidence for supporting sleep?
There are a few herbs that experts point to when it comes to the best herbs to use for sleep.
First up is valerian root, which is the most studied herbal medicine for sleep. The flowering plant's roots have historically been used to treat insomnia, migraines, fatigue, and stomach cramps. These days, you can find it in the form of teas, extracts, and capsules.
However, despite its ancient medicinal history, clinical study outcomes on its ability to serve as a sleep aid have been inconsistent, suggesting the evidence isn't super strong. A 2020 systematic review and meta-analysis of studies of valerian concluded that, whilst some studies suggested improvements in some sleep parameters and objective sleep quality, others showed no effect, explains Dr. Hare. “This is likely partly related to the heterogeneity of the studies — different preparations of the herb, different doses, different populations studied,” she says.
Another herb that is frequently associated with better sleep is chamomile, a plant you've probably encountered in herbal teas that serves as a digestive relaxant. Chamomile is thought to help aid sleep onset because it contains a flavonoid antioxidant called apigenin, which binds to your gamma-aminobutyric acid (GABA) receptors. These receptors are related to anxiety, stress and fear, and when apigenin binds to them, it may help relax your muscles and reduce anxiety, thus helping you drift off more easily. For these reasons, Vickers rates chamomile as a tea infusion for sleep. “A chamomile tea half an hour to an hour before bed is an excellent addition to sleep hygiene,” she says.
However, Dr. Hare is more cautious about its purported benefits. “Chamomile has also been explored in a meta-analysis and systematic review with, again, some evidence of improvements in the number of awakenings at night but no impact on duration of sleep, sleep efficiency or daytime functioning measures,” she says.
Other herbs like lavender and passionflower are also thought to act on GABA receptors and generally help calm the nervous system down, though research here is also limited.
Adaptogens for sleep: Ashwagandha, Reishi and stress-related insomnia
While some adaptogens can be enlivening and are typically best reserved for daytime use, a few seem to be beneficial for helping you nod off. Vickers recommends ashwagandha, reishi and holy basil.
A 2021 systematic review and meta-analysis on ashwagandha found some evidence of a small but significant effect on sleep in people with insomnia when used for more than eight weeks, but the researchers concluded that they needed to do further studies on long-term safety before it could be recommended as a sleep aid.
Who should avoid herbal sleep aids
If you generally have trouble relaxing before bed and don't have underlying health conditions, an herbal sleep formula taken in the right dose in the evening might be worth a try. Just note that it can take some time before you see any effects. “For the average person, you may need to allow two to six weeks to give your nervous system the chance to start rebalancing, but of course some people feel the beneficial results much sooner,” says Vickers.
It's also important to remember that even though herbal remedies are 'natural', they do run the risk of interacting with other medications, so it’s worth consulting with your doctor before adding anything into your existing nighttime rituals and wind-down routines. Children and women who are pregnant or breastfeeding should also check with their doctors first. Some sleep aids can cause drowsiness, too. “Care should therefore be taken with driving and in older individuals who may be at risk of falls during the night,” says Dr. Hare.
If you’re struggling with sleep to such an extent that it’s impacting how you feel and function in the daytime, and that has continued for more than a few of months, Dr. Hare recommends seeking medical help and advice. “Insomnia can be treated far more effectively with proven treatments, including CBT for insomnia and other evidence-based treatments,” says Dr. Hare. “In addition, difficulties with sleep may reflect another underlying sleep condition, such as sleep apnoea or restless legs, both of which can also be effectively treated.”
This article is for informational purposes only, even if and regardless of whether it features the advice of physicians and medical practitioners. This article is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and should never be relied upon for specific medical advice. The views expressed in this article are the views of the expert and do not necessarily represent the views of Healf
Rachel Hosie is a British lifestyle journalist based in the south of France. She spent a decade working as a lifestyle and health reporter for The Telegraph, The Independent and Business Insider, where she was a Health Correspondent.
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