Anirva sells Sleep Harmony, a dietary supplement that contains several of the herbs discussed here. This article shares research for general education and is not medical advice.
When you're looking for a gentler way to wind down, herbs are a natural place to start, and people have turned to them for sleep for a very long time. Several herbs that help you sleep have been studied, and some results are encouraging, though none has strong proof yet. Valerian is the best studied, with mixed results. Chamomile, passionflower, lemon balm, hops and ashwagandha have smaller trials.
In this article
- Valerian is the best studied. Results across many trials are mixed. [1][2]
- Some encouraging results. Chamomile improved sleep quality in a 2019 review, passionflower added about 23 minutes of sleep in one trial, and ashwagandha had a small effect across five trials. [3][4][5]
- Lemon balm and hops have less research on their own. Hops is mostly tested alongside valerian.
- Extract and amount matter. Studies often used more than many supplements contain, so results may not carry over.
- These herbs are one part of Sleep Harmony. You're not relying on any single herb.
Facts at a Glance
| Fact | Detail |
|---|---|
| Valerian | Mixed results across reviews of 16 to 60 trials [1][2] |
| Chamomile | 2019 review of 12 trials found better sleep quality [3] |
| Passionflower | 2020 trial added about 23 minutes of total sleep time [4] |
| Ashwagandha | 2021 review of 5 trials found a small effect, mainly at 600 mg/day or more for 8+ weeks [5] |
| Last reviewed | [DATE] |
How Much Research Is There on Sleep Herbs?
Herbs are a little harder to study than single chemicals, because two products with the same herb name can differ in the plant part, the extract and the strength. Trials are also often small and short. A 2025 review of over-the-counter insomnia products listed valerian, lemon balm with fennel, and valerian with hops and passionflower as promising, and it reported mostly mild side effects and no serious ones. [6]
A 2020 review noted that valerian with hops is the most studied herb combination, and that data on passionflower and lemon balm weren't yet enough to judge them. [7] In the trials below, the gains were often modest, such as a few extra minutes of sleep or a slightly better sleep score.
The Herbs, One by One
Valerian
Chamomile
Passionflower
Lemon balm
Hops
Ashwagandha
Why Herb Results Vary
NIH notes that the makeup of valerian products can differ a lot from lot to lot. [9] Some studies used teas, some used dried herb, and some used extracts, in very different amounts. When a study's product isn't the one you're holding, its result may not apply.
These Herbs Are One Part of Sleep Harmony
Sleep Harmony contains valerian, lemon balm, hops, chamomile, passionflower and ashwagandha, alongside melatonin, magnesium, L-theanine, GABA, 5-HTP and three probiotics. Sleep Harmony combines melatonin, calming herbs and three probiotics in one formula, and we chose ingredients that have each been studied for relaxation and sleep. So if you're taking Sleep Harmony, you're not relying on any single herb.
The trials above tested each herb on its own, most often at higher amounts. The finished formula hasn't been clinically tested, so we can't say how the ingredients work together.
A Quick Look at the Research
| Herb | Research | What It Found | Amount Used | How Solid | Worth Knowing |
|---|---|---|---|---|---|
| Valerian | Reviews of 16 to 60 trials [1][2] | Mixed. Some subjective benefit, none on objective measures in 2024 | 400 to 600 mg extract | Limited | Extract quality varies; publication bias |
| Chamomile | Review of 12 trials [3] | Better sleep quality; no change in one insomnia trial | About 400 mg a day (one trial); tea | Limited | Few trials |
| Passionflower | Two placebo trials (41 and 110 adults) [11][4] | Better rated sleep; about 23 more minutes in insomnia trial | Tea, 2 g; extract | Limited | Short trials |
| Lemon balm | Small trials [12][13] | Better sleep scores after surgery and in menopause | 1,500 mg a day; often with valerian | Insufficient | Small, mixed groups |
| Hops | One trial alone; combination trials [14][15] | No effect alone; modest effect with valerian | 100 mg alone | Insufficient | Rarely tested alone |
| Ashwagandha | Review of 5 trials (400 people) [5] | Small effect on sleep | 600 mg or more a day, 8 weeks or more | Moderate | Small trials; limited safety data |
In the 2025 review of over-the-counter insomnia products, side effects were mostly mild and no serious ones were reported. Headache, dizziness and stomach upset are the effects mentioned most often with valerian, and placebo groups reported them too. [9] Valerian may add to the effects of alcohol, some prescription medicines and other supplements such as melatonin, and rare liver problems have been reported with ashwagandha. [16] If you're pregnant, nursing, take prescription medicines or have a health condition, it's a good idea to check with your healthcare provider first.
If You'd Like to Try an Herb
Most trials lasted one to eight weeks, so a few weeks gives a fair picture of how a product suits you. Labels that list the extract type and the amount make it easier to compare a product with the studies. And if sleep trouble has been going on for a while, a clinician can help you look at the whole picture.
About Sleep Harmony
Each 2-capsule serving of Sleep Harmony lists valerian (100 mg), lemon balm (100 mg), hops (100 mg), chamomile (50 mg), passionflower (50 mg) and ashwagandha (125 mg) extracts. For most of these herbs, the studies above used higher amounts, so their results may not apply. Sleep Harmony hasn't been clinically tested as a finished formula.
See the Sleep Harmony product page →The Short Version
Herbs are a gentle, well-loved place to start, and the research is still growing. Valerian is the best studied, with mixed results, and ashwagandha has the most consistent small effect. Effects in studies were modest, and the extract and amount used make a difference.
Frequently Asked Questions
What herbs help you sleep?
Which herb is best for sleep?
How long do sleep herbs take to work?
Are herbs for sleep safe?
Can you take sleep herbs with melatonin?
Does Sleep Harmony work like a single herb?
References
- Bent S, Padula A, Moore D, Patterson M, Mehling W. Valerian for sleep: a systematic review and meta-analysis. Am J Med. 2006;119(12):1005–1012. PMID 17145239; PMCID PMC4394901.
- Merck Manual Professional Version. Valerian. Reviewed July 2025 (summarizes the 2020 Shinjyo meta-analysis and a 2024 umbrella review).
- Hieu TH, Dibas M, Surya Dila KA, et al. Therapeutic efficacy and safety of chamomile for state anxiety, generalized anxiety disorder, insomnia, and sleep quality: a systematic review and meta-analysis. Phytother Res. 2019. PMID 31006899.
- Lee J, Jung HY, Lee SI, Choi JH, Kim SG. Effects of Passiflora incarnata Linnaeus on polysomnographic sleep parameters in subjects with insomnia disorder. Int Clin Psychopharmacol. 2020;35(1):29–35. PMID 31714321; doi:10.1097/YIC.0000000000000291.
- Cheah KL, Norhayati MN, Husniati Yaacob L, Abdul Rahman R. Effect of ashwagandha (Withania somnifera) extract on sleep: a systematic review and meta-analysis. PLoS ONE. 2021;16(9):e0257843. PMID 34559859; doi:10.1371/journal.pone.0257843.
- Over-the-counter products for insomnia in adults: a scoping review of randomised controlled trials. Sleep Med. 2025 [journal and year to be confirmed].
- Guadagna S, et al. Plant extracts for sleep disturbances: a systematic review. Evid Based Complement Alternat Med. 2020. doi:10.1155/2020/3792390.
- Sateia MJ, Buysse DJ, Krystal AD, Neubauer DN, Heald JL. Clinical practice guideline for the pharmacologic treatment of chronic insomnia in adults. J Clin Sleep Med. 2017;13(2):307–349. PMID 27998379; doi:10.5664/jcsm.6470.
- NIH Office of Dietary Supplements. Valerian: fact sheet for health professionals. (Content dated 2013.)
- NutraIngredients. Chamomile extract may improve sleep among the elderly: RCT. December 11, 2017.
- NutraIngredients. Passion flower may boost sleep quality: study. February 17, 2011 (news report of Ngan A, Conduit R. Phytother Res. 2011;25:1153–1159).
- Review of Melissa officinalis (lemon balm) extracts, efficacy tables. Curr Neuropharmacol. 2021;19(9):1442–1467 [title to be confirmed]. doi:10.2174/1570159X19666210726150432.
- Review of Melissa officinalis in cognition and sleep quality (UNESP repository) [title, journal and year to be confirmed].
- Drugs.com. Hops (Humulus lupulus): clinical overview. Reviewed November 20, 2025.
- LiverTox. Hops (includes summary of Morin CM et al. Sleep 2005;28:1465–1471). NCBI Bookshelf. NBK548872.
- LiverTox. Ashwagandha. NCBI Bookshelf. NBK548536.
