Chamomile vs valerian for sleep: what the trials show

A 2024 systematic review gathered 10 clinical studies of chamomile and sleep with 772 participants. Pooling five of them, chamomile lowered scores on the Pittsburgh Sleep Quality Index, a questionnaire where lower means better, though the studies disagreed a great deal. Getting to sleep improved in three of four studies that measured it, and staying asleep in two of three. Sleep length, sleep efficiency and daytime tiredness did not improve, and only one study checked whether participants could tell which product they hadKazemi 2024.

For insomnia as a diagnosis, the evidence is thinner still. An earlier review found only one trial, and it showed no change in insomnia severity Hieu 2019. NCCIH says there is very little information on chamomile's effect on insomnia NCCIH.

Valerian has more trials, with the same pattern. A 2006 review of 16 placebo-controlled trials (1,093 patients) found that people taking valerian were more likely to report improved sleep, but most studies had significant design problems, the doses and preparations varied widely, and there was evidence of publication bias Bent 2006. A 2010 meta-analysis of 18 trials found a relative risk of 1.37 for reporting better sleep, yet the time to fall asleep differed from placebo by only 0.70 minutes, and sleep-quality scale scores did not differ Fernandez 2010.

A 2015 review of herbal medicines for insomnia, covering 14 trials and 1,602 participants and including both valerian and chamomile, found no significant difference from placebo on any of 13 measures. Valerian had more adverse events per person than placebo Leach 2015. The American Academy of Sleep Medicine suggests clinicians not use valerian for trouble falling or staying asleep in chronic insomniaSateia 2017.

For chronic insomnia, the American College of Physicians recommends cognitive behavioral therapy for insomnia (CBT-I) as the first treatment for all adults, a strong recommendation on moderate-quality evidence Qaseem 2016. It works on sleep timing and the habits that keep insomnia going.

The food changes with the clearest effect are cutting afternoon caffeine and alcohol near bedtime; the sleep page explains why. A warm, caffeine-free herbal infusion fits well in a wind-down routine. The sleep page also lists the signs, such as loud snoring with pauses in breathing, that mean seeing a clinician rather than trying an herb.

Chamomile. NCCIH says chamomile is likely safe in the amounts found in teas and foods, and possibly safe as a short-term medicinal supplement. Side effects are uncommon and include nausea, dizziness and allergic reactions, rarely severe. Allergy is more likely in people allergic to ragweed, chrysanthemums, marigolds or daisies NCCIH. If you take warfarin, see chamomile and warfarin.

Valerian. NCCIH says valerian is generally safe for short-term use by most adults and has been used with apparent safety at 300 to 600 mg a day for up to six weeks; long-term safety is unknown. Side effects include headache, stomach upset, mental dullness, excitability, uneasiness and vivid dreams, and stopping suddenly after long use can cause withdrawal symptoms. Very rare liver injury has been reported, mostly with other herbs. It should not be combined with alcohol or sedatives, and little is known about pregnancy or breastfeeding NCCIH. The European Medicines Agency's patient summary says not to use valerian root medicines in children under 12, in pregnancy or while breastfeeding, and not to drive or operate machinery if it makes you drowsy EMA.

Chamomile tea is in most supermarkets. Online, iHerb chamomile tea and iHerb valerian root list single-ingredient products.