Herbal Sleep Aids Compared
Herbal sleep aids come up far less often than melatonin or magnesium. NIH says the evidence for most complementary approaches to sleep is inconsistent or too limited to draw conclusions.[NCCIH]
| Supplement | Score | Owner comments | Unwanted effects |
|---|---|---|---|
| Valerian root | 3.4 | 111 | 25% |
| Chamomile | 3.7 | 82 | 12% |
| Apigenin | 3.8 | 37 | 12% |
| Lemon balm | 3.9 | 30 | 7% |
| Passionflower | 3.4 | 24 | 13% |
| Tart cherry | 3.8 | 45 | 0% |
| Saffron extract (incl. Affron) | 3.5 | 31 | 40% |
| Magnolia bark (incl. Relora) | 3.6 | 7 | 0% |
| Hops | Not rated | 2 | Not observed |
| Lavender oil capsules (Silexan / Lavela) | Not rated | 1 | Not observed |
Hops and lavender oil capsules have fewer than 5 owner comments in our sample, so they are not ranked.
Valerian
A 2006 meta-analysis found possible improvement in sleep quality but noted the studies were of mixed quality.[PubMed] Owners often mention the smell, and NIH lists vivid dreams, headache and stomach upset among possible side effects; it should not be combined with alcohol or sedatives.[NCCIH]
Chamomile and apigenin
Chamomile is mostly drunk as tea; a 2024 meta-analysis pooled clinical trials on sleep.[PubMed] Apigenin is a flavonoid found in chamomile and sold as capsules; human sleep data on it alone are limited.[PubMed] People allergic to ragweed or daisies may react to chamomile.[NCCIH]
Lemon balm, passionflower, tart cherry and saffron
Each has a few small trials: lemon balm extract (2024),[PubMed] passionflower tea (2011),[PubMed] tart cherry juice (2012)[PubMed] and saffron extract (2021).[PubMed] Passionflower should not be used in pregnancy.[NCCIH]
Compare: valerian vs chamomile · chamomile vs apigenin.
You can also compare all rated sleep aids on one page. A step-by-step guide to choosing a sleep supplement covers red flags and dosing. Our sleep supplement shortlists group top-rated options by what people report.