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Last reviewed: September 2026
What are the best herbal sleep remedies? Some of the most popular herbal sleep remedies include valerian root, passion flower, chamomile, lavender and hops. These herbs have traditionally been used to promote relaxation and support healthy sleep patterns, helping you unwind before bedtime.
It’s no wonder that it’s so hard to drop off at night and stay asleep. Our hectic lives mean we are almost always racing against the clock.
If you lie awake worrying or are going through a spell of unexplained sleepless nights, you’re not alone. According to the Sleep Foundation, up to 48% of the UK population experiences symptoms of insomnia.
To escape a cycle of nighttime wakefulness, many people turn to herbal sleep remedies. These botanicals have traditionally been used to encourage relaxation and support restful sleep, offering a gentler addition to a healthy bedtime routine.
What Are Herbal Sleep Remedies?
Herbal sleep remedies are plant-based preparations that have traditionally been used to support relaxation and restful sleep. Popular herbs include valerian, chamomile, lavender, passion flower and hops, all of which have a long history of use as part of a calming bedtime routine.
Many people choose herbal sleep remedies as part of a natural approach to better sleep, alongside healthy habits such as maintaining a regular bedtime, limiting caffeine and creating a relaxing sleep environment. While individual experiences vary, these herbs are widely used to help people unwind and prepare for a restful night’s sleep.
Best Herbal Sleep Remedies at a Glance
Looking for the right herbal sleep remedy? This quick comparison highlights some of the most popular herbs traditionally used to support relaxation and restful sleep.
| Herb | Traditionally Used For | Benefits |
|---|---|---|
| Valerian | Supporting sleep | Popular bedtime herb |
| Chamomile | Relaxation | Calming and soothing |
| Lavender | Relaxation | Ideal for winding down |
| Hops | Supporting restful sleep | Often paired with valerian |
| Passion Flower | Relaxation | Traditionally used for restlessness |
Which Herbs Help You Sleep Better?
Valerian (Valeriana officinalis)
Put simply, valerian root is the best natural sleep aid available. Steeped in herbal medicine’s long history, its sedative properties have been relied upon since Ancient Greece. The root of this flowering plant calms thoughts and soothes tension.
Valerian reduces the amount of time it takes to fall asleep, deepens sleep quality, and supports, rather than disrupts, the body’s natural sleep-wake cycle.
While it can be taken in tea or tincture form, its strong smell — which reflects the plant’s medicinal potency — might put some people off drinking it. Taking Valerian as a herbal sleeping tablet is equally effective and will save you holding your nose!
Passion flower (Passiflora incarnata)
Almost alien-like in its beauty, the petals of this purple, flowering vine possess striking sedative qualities. In one study, passion flower extract was found to significantly increase slow-wave sleep and REM, the deep sleep phase in which we vividly dream.
Passion flower can be found as a loose dried herb, which can be made into an infusion, or taken in the form of natural sleep tablets, in which it’s sometimes blended with valerian.
Lavender (Lavandula)
It’s unsurprising that lavender appears in our pick of herbal remedies for insomnia. Long heralded for its soporific powers, lavender likely comes to mind first when we think of natural sleep aids.
A steam infusion before bed is a wonderful way to use lavender for sleep: Put a few drops of essential oil in a bowl of hot (not boiling) water, lower your face a few inches from the surface with a towel over your head and breathe deeply for five minutes or so.
Lavender honey stirred into warm milk is deeply unwinding for the nervous system too; and a potted bedside lavender plant also creates a calming atmosphere throughout the night.
Roman Chamomile (Chamaemelum nobile)
A gentle sedative, and stress-reducer, this traditional, sweet-smelling herb with daisy-like flowers is celebrated as a natural soother. Available as an essential oil, it is most commonly taken in tea form.
Loose chamomile is particularly potent and is delicious and ultra-comforting when infused into warm milk. Chamomile’s calmative qualities stem from the antioxidant apigenin, deficiencies of which are associated with poor sleep.
The plant has also been shown to reduce symptoms of depression, which significantly impacts how well we sleep, and for how long.
Hops (Humulus lupulus)
Suddenly somnolent field labourers attest to hops’ almost fairytale-like — yet very true — reputation for sending people to the land of nod, whether they want to go or not. Steeped in a long anecdotal and medicinal history, consumption of hops is an effective natural sleep aid.
Not only are hops a sedative, they synchronise the body’s circadian rhythms or natural sleep–wake cycles. Hops reduce anxiety, improve sleep quality, and enhance sleep onset. In herbal sleeping pills they are often mixed with Valerian.
One of the best ways to draw on hops’ slumberous potential is with a hops pillow. Easily purchasable online, it can be slipped under your own pillow, providing the closest thing possible to drifting off in a hypnotic field of hops.
St John’s wort (Hypericum perforatum)
St John’s wort — traditionally used to treat low mood and mild anxiety — is also a natural drug that helps you sleep.
In addition to balancing the brain’s uptake of serotonin, the so-called ‘happy hormone’, St John’s wort assists with the production of melatonin, the ‘sleep hormone’, which plays a central role in regulating the body’s circadian rhythms.
HRI Good Mood tablets provide the strongest daily dose of St John’s wort available on the UK market, in two tablets, with the flexibility to take one for a gentler dose. St John’s wort is best taken earlier in the day rather than immediately before bed.
Rose (Rosa damascena)
Studies have found that the inhalation of rosa damascena significantly improves sleep quality. Not only does rose contain melatonin, ethyl acetate extracted from the petals has potent sedative effects.
A few drops of essential oil in a bath is the most pleasurable way to inhale the plant’s hypnotic properties. A foot soak with rose oil also works well, with the soles of the feet being particularly porous. Soaking the feet is a relaxing evening practice that is sometimes more doable than an hour submerged in the bath.
Ashwagandha (Withania somnifera)
This ayurvedic herbal medicine has been recognised in recent decades in the west for its sleep-inducing properties. Ashwagandha helps us fall asleep faster, improves sleep quality, and increases total time spent sleeping.
Available in powder form, which can be stirred into milk, it is easiest to take as a natural sleep tablet. Ashwagandha is an adaptogen, which balances stress hormones and reduces worry and tension, while its regulation of serotonin contributes to improved mood during the day, promoting better, longer sleep at night.
What Is the Best Herbal Remedy for Sleep and Relaxation?
There is no single “best” herbal remedy for sleep and relaxation, as different herbs are traditionally used for different needs. Some people look for support with falling asleep, while others are more interested in unwinding and relaxing before bed.
- Valerian is one of the best-known herbs traditionally used to support sleep and may be particularly helpful for those who struggle to switch off at bedtime.
- Chamomile has long been associated with relaxation and is often enjoyed as part of a calming evening routine.
- Lavender is valued for its soothing aroma and is commonly used to help create a peaceful environment before sleep.
- Hops have traditionally been used alongside valerian in herbal sleep remedies and are often included in products designed to support restful sleep.
The best herbal sleep remedy for you will depend on your individual needs and bedtime routine. Many people find that combining healthy sleep habits with herbal support helps them relax and prepare for a more restful night’s sleep.
How Can You Improve Sleep Naturally?
If you’re struggling to get a good night’s sleep, making small changes to your daily routine can make a big difference. While herbal sleep remedies may help support relaxation, they tend to work best as part of a wider approach to healthy sleep habits.
Here are some simple ways to improve sleep naturally:
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Reduce screen time before bed. The blue light emitted by phones, tablets and televisions can interfere with your body’s natural sleep-wake cycle. Try switching off devices at least an hour before bedtime.
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Keep a consistent bedtime. Going to bed and waking up at the same time each day can help regulate your body’s internal clock and support a healthier sleep routine.
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Limit caffeine in the afternoon and evening. Stimulants such as coffee, tea, energy drinks and some fizzy drinks can make it harder to fall asleep if consumed too late in the day.
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Create a calming evening routine. Activities such as reading, taking a warm bath, practising gentle stretching or listening to relaxing music can help signal to your body that it’s time to unwind.
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Consider herbal sleep remedies as part of your routine. Herbs such as valerian, chamomile, lavender and hops have traditionally been used to promote relaxation and support restful sleep. When combined with healthy sleep habits, they may help you prepare for a more restful night’s sleep.
- Address sources of stress and worry. Feeling stressed, anxious or overwhelmed can make it more difficult to switch off at bedtime. Finding healthy ways to manage everyday stress may help support better sleep. If low mood or mild anxiety are affecting your wellbeing, you may also be interested in learning more about St John’s Wort and products like HRI Good Mood.
Improving sleep naturally often involves a combination of lifestyle changes and relaxation techniques. Building a consistent routine and creating a calm sleep environment can help support better sleep quality over time.
Herbal Sleep Remedies in the UK
Herbal sleep remedies are widely available in the UK and are often chosen by people looking for a natural approach to supporting relaxation and restful sleep. Common ingredients include valerian, hops, chamomile, lavender and passion flower, all of which have a long history of traditional use.
When choosing a herbal sleep remedy in the UK, it’s important to look for products from reputable manufacturers and to follow the instructions provided. You may also wish to consider which herbs best suit your needs, whether you’re looking to unwind before bed, support relaxation or improve your overall bedtime routine.
Remember that herbal sleep remedies work best when combined with healthy sleep habits, such as maintaining a regular bedtime, limiting caffeine in the evening and creating a calm, comfortable sleep environment. Taking a holistic approach to sleep can help support more restful nights and better overall wellbeing.
Natural sleep remedies offer hope that we can once again find ourselves in a healthier pattern of sleep and restore more of our natural energy.
Please note: Pregnant or breastfeeding women should consult their doctor before taking any herbal medicines and avoid essential oils. Always read the label before starting on a course of herbal medicines.
Valerian root is one of the best-known herbal remedies for sleep and has traditionally been used to help improve sleep quality and reduce the time it takes to fall asleep.
Herbs commonly used for sleep include valerian, chamomile, passion flower, lavender and hops, all of which have a long history of use as traditional sleep-supporting remedies.
Some herbal remedies have been traditionally used to support relaxation and healthy sleep patterns. Results vary from person to person, and herbal remedies work best alongside good sleep habits.
Herbal medicines containing ingredients such as valerian or hops are often chosen by people looking for a natural approach to supporting sleep.
Yes. Stress, worry and anxiety can make it harder to fall asleep and stay asleep. Relaxation techniques, good sleep hygiene and appropriate herbal support may all help as part of a healthy sleep routine. If slightly low mood or mild anxiety are contributing factors, you may also find it helpful to read about St John’s Wort and mood support.
