Why Consider Herbal Sleep Support?
Modern life places constant demands on the nervous system. Stress, irregular schedules and screen exposure can all interfere with the body’s natural sleep–wake rhythm. For many people, this leads to difficulty falling asleep, waking during the night or feeling unrefreshed in the morning.
Herbal sleep remedies are often chosen due to their gentle approach in comparison to pharmaceutical sleep aids. Rather than forcing sedation, sleep herbs are traditionally used to support relaxation, calm mental restlessness and encourage the body’s own sleep processes.
Another reason people explore natural sleep support is its potential to address underlying factors that may be affecting rest. Certain herbs have traditionally been used to support the body during periods of stress, nervous tension or digestive discomfort (factors that can interfere with sleep) rather than focusing on sleep alone.
It’s important to note that herbs are not a quick fix. They work best when combined with good sleep habits such as a consistent bedtime, reduced caffeine intake and a calming evening routine.
Individual Herb Profiles
Note: Before considering any herbal remedies, we recommend speaking to a registered herbalist first. Napiers has been trusted for over 165 years, supporting generations with their health, naturally. Book a free 1:1 consultation with one of our herbalists, and we can recommend a collection of herbs tailored to your individual needs.
Valerian (Valeriana officinalis)
Valerian is commonly associated with sleep. Traditionally, the root has been used to support relaxation and improve sleep quality and quantity.
Research suggests valerian may increase levels of gamma-aminobutyric acid (GABA), a neurotransmitter involved in calming nervous system activity[1]. Some studies indicate it may help ease anxious feelings that occur during stressful situations[2].
Valerian is widely used in traditional herbal practice to support sleep, particularly during periods of stress or nervous tension[3].
Passionflower (Passiflora incarnata)
Passionflower is often chosen when sleep disturbance is linked to stress, worry or an overactive mind. Traditionally regarded as a gentle nervine relaxant, it has been used to support relaxation of the central nervous system without causing next-day drowsiness[4].
Research suggests that passionflower may offer short-term, subjective sleep benefits, including perceived improvements in sleep quality[5]. Beyond sleep, passionflower has a long history of traditional use for easing nervous tension, restlessness and mental overactivity, all of which can make it harder to unwind at night.
Hops (Humulus lupulus)
Hops are best known for their role in brewing, where they contribute bitterness, flavour and aroma. Beyond this, hops have a long history of use in traditional herbal practice. They are valued for their gently calming properties and are commonly included in herbal sleep preparations.
Traditionally, hops have been used to ease restlessness and support relaxation, particularly when paired with valerian[6]. This combination is often chosen when sleep disturbance is accompanied by nervous tension or feelings of stress.
Lemon Balm (Melissa officinalis)
Lemon balm is a gentle, aromatic herb traditionally used to support calmness and digestive comfort. As digestive discomfort can impact sleep via the gut-brain axis, lemon balm is often included in herbal sleep blends to support relaxation during periods of restlessness or digestive unease.
It is particularly suited to people who experience nervous tension alongside bloating or mild digestive unease in the evening.
Chamomile (Matricaria chamomilla)
Chamomile is one of the most familiar herbal sleep remedies. Known for its excellent safety profile, it has traditionally been used as a mild sedative and digestive soother.
Chamomile tea is often part of an evening wind-down routine and may be especially helpful for children or those sensitive to stronger herbs.
Combining Herbs for Synergy
In traditional herbal practice, herbs are often combined to complement one another and enhance their effects. For example, valerian is commonly paired with hops to encourage deeper relaxation, while passionflower and lemon balm work well together when sleep disturbance is linked to stress or mental restlessness.
Using thoughtfully formulated blends allows support from several herbs at once, rather than relying on a single ingredient, helping to create a more rounded and gentle approach to sleep support.
This delicate herbal tea blend combines passionflower, chamomile, lemon balm and valerian with fragrant rose petals, creating a gentle evening infusion designed to support relaxation before bedtime. These herbs are traditionally used to help unwind and encourage a calmer state of mind as part of a restful night-time routine.
Forms and Timing
Sleep-supporting herbs are available in a variety of forms, including teas, tinctures and capsules. Herbal teas offer a calming evening ritual, tinctures are practical and quickly absorbed, while capsules provide a simple and convenient option for regular use.
Herbal preparations are typically taken 30–60 minutes before bed to encourage a restful sleep. Consistency is key as many herbs work best when used regularly over several days or weeks.
Safety and Contraindications
Although natural, sleep herbs are not suitable for everyone. Some may interact with medications, alcohol or other supplements.
Pregnant or breastfeeding individuals, and those with medical conditions, should consult a qualified herbalist or healthcare professional before use.
Book a free 1:1 consultation with one of our herbalists, and we can recommend a collection of herbs tailored to your individual needs.
Additional Support For Sleep
The Napiers Sleep & Recovery Protocol contains a 4-week supplement regime to support restful sleep, physical restoration and nervous system balance as part of an evening and daily routine. This protocol combines topical, aromatic and nutritional elements to complement natural recovery processes.
This 4-week protocol includes:
- Napiers Sleep Spray, featuring lavender, marjoram and frankincense to support relaxation
- Napiers Magnesium Muscle and Sleep Cream, with lavender and ylang ylang to ease muscle tension
- Napiers Japanese Energy, with high strength, bioavailable source of ubiquinol CoQ10 to support cellular energy – learn more here
This protocol is ideal for those looking to support restful sleep, ease daily tension and maintain balanced recovery as part of a broader approach to wellbeing.
By combining various herbs, minerals and cellular energy-supporting nutrients, the protocol avoids a one-size-fits-all approach often seen in standalone sleep supplements and remedies. A four-week structure allows for gradual, consistent support as part of a wide sleep routine.
Save 20% when you shop this 4-week reset protocol with code PROTOCOL20.*
Shop our personalised 4-Week Reset Protocols here.
*Code PROTOCOL20: Code valid once per customer between 00.01 on 26/12/25 and 23.59 on 31/01/26 (GMT). Offer valid on Brain & Stress Support Protocol, Gut Health Protocol, Hormone Balance Protocol, Strength & Joint Health Protocol, Sleep & Recovery Protocol, Complete 4‑Week Reset, and Detox Protocol. This code cannot be used in conjunction with any other discount. Napiers terms of the site apply.
To explore sleep support further, read our blog on the science behind sleep, common disruptors, and practical habits that may support more restorative nights.
FAQs
What are the best herbs for sleep?
Commonly used sleep herbs include valerian, passionflower, hops, chamomile and lemon balm. The best choice depends on whether sleep disruption is linked to stress, restlessness or physical symptoms like digestive discomfort.
How long do herbal sleep remedies take to work?
Some people notice effects within a few days, while others benefit after consistent use over several weeks.
Can I combine different sleep herbs?
Yes, many herbs are traditionally combined for synergy. However, it’s best to follow professional guidance or use formulated blends.
Are sleep herbs suitable for everyone?
No. Certain individuals, including those who are pregnant, breastfeeding or taking medication, should seek advice before using sleep herbs.
References
- Tammadon, M.R., Nobahar, M., Hydarinia-Naieni, Z., Ebrahimian, A., Ghorbani, R. and Vafaei, A.A. (2021) The effects of valerian on sleep quality, depression, and state anxiety in hemodialysis patients: a randomized, double-blind, crossover clinical trial, Oman Medical Journal, 36(2). Available at: NCBI.
- Kubala, J., Spritzler, F. and Seitz, A. (2023) How Valerian Root Helps You Relax and Sleep Better. Healthline, 29 August. Available at: Healthline
- National Center for Complementary and Integrative Health (NCCIH) (2025) Valerian. Available at: NCCIH.
- Gaia Herbs (2023) Passionflower: A natural way to relax and snooze. Available at: Gaia Herbs.
- Ngan, A. and Conduit, R. (2011) ‘A double-blind, placebo-controlled investigation of the effects of Passiflora incarnata(passionflower) herbal tea on subjective sleep quality’, Phytotherapy Research, 25(8), pp. 1153–1159. Available at: Wiley Online Library.
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Bowman, J. (2024) Can hops help you sleep? Healthline, 19 September. Available at: Healthline.
