Chamomile vs Valerian for Sleep: Which Works Better?

Short answer: Neither is a strong sleep aid, but they suit different needs. Chamomile is gentle, pleasant-tasting and best as a calming bedtime tea; small trials suggest it may modestly improve sleep quality. Valerian is stronger-acting and usually taken as a capsule, but research on it is mixed, with the best reviews finding little clear benefit over placebo. Try chamomile first; if you want to try valerian, use it short term, and avoid it with alcohol or sleeping pills.

Chamomile and valerian are the two best-known herbs for sleep in the US, and they often turn up together in “sleepy time” blends. But they’re quite different plants. Chamomile is a mild, daisy-like flower that has been brewed as a soothing tea for centuries, while valerian is a pungent root with more drug-like effects. This guide compares what the evidence says, how to take each one, and who should avoid them.

For each herb in more detail, see our guides to chamomile tea benefits and valerian tea benefits, or our roundup of herbal teas for sleep.

Chamomile vs valerian at a glance

Plant part: Chamomile flowers; valerian root
Evidence for sleep: Limited for both; slightly more consistent for chamomile’s effect on sleep quality
Strength: Chamomile is gentle; valerian has a stronger sedative effect for some people
Best form: Chamomile as tea; valerian as a capsule or extract
Taste: Chamomile is mild and apple-like; valerian smells earthy and musty
Main cautions: Chamomile: daisy-family allergy. Valerian: sedatives, alcohol, rare liver problems

Chamomile vs valerian compared

Chamomile vs valerian for sleep
Feature	Chamomile	Valerian
Scientific name	Matricaria chamomilla (German chamomile)	Valeriana officinalis
Key compounds	Apigenin and other flavonoids	Valerenic acid, valepotriates
Typical use	Bedtime tea, 1–2 cups	300–600 mg extract before bed
How fast	Relaxing within an hour; any sleep benefit builds over weeks	Some feel it in 30–60 minutes; often studied over 2–4 weeks
Evidence for sleep	Limited	Limited, mixed
Next-day grogginess	Rare	Occasional
Cost	Low; tea bags cost cents each	Low to moderate

Summary based on NCCIH fact sheets and the studies listed in the sources.

How they work

Both herbs seem to act on GABA, the brain chemical that calms nerve activity and is the same system targeted by many prescription sleep and anxiety medicines, but in different and much milder ways.

Chamomile contains apigenin, a flavonoid that binds to the same receptors in the brain as benzodiazepines, though far more weakly. That may explain its mild calming effect. The ritual of sipping a warm, caffeine-free drink before bed is probably part of the benefit too.
Valerian contains valerenic acid, which appears to slow the breakdown of GABA and increase its activity. Its effects vary a lot between people and products, partly because the amount of active compounds in valerian root differs widely between brands.

What the research shows

Chamomile

Sleep quality: a 2019 meta-analysis of 12 randomized trials found that chamomile improved sleep quality compared with control groups, but didn’t significantly improve insomnia severity or daytime functioning (Hieu et al., 2019).
New mothers: in a trial of 80 postpartum women in Taiwan, drinking chamomile tea daily for 2 weeks improved sleep quality and depression scores, but the benefits faded after they stopped (Chang and Chen, 2016).
Anxiety: a small trial in people with generalized anxiety disorder found chamomile extract modestly reduced anxiety symptoms compared with placebo (Amsterdam et al., 2009).

Valerian

Mixed results: some older trials reported people felt they slept better on valerian, but many were small, short and poorly designed.
Recent reviews: a systematic review and meta-analysis of herbal medicines for insomnia found no herb, including valerian, that clearly improved measured sleep outcomes compared with placebo (Leach and Page, 2015).
Official view: the US National Center for Complementary and Integrative Health says there isn’t enough evidence to say whether valerian works for sleep problems.

In short, neither herb is a reliable treatment for chronic insomnia. If you’ve had trouble sleeping for more than a few weeks, cognitive behavioral therapy for insomnia (CBT-I) is the first-line approach recommended by sleep specialists, and it works better than any supplement. For short-term sleep issues such as jet lag, our melatonin dose guide covers the evidence for melatonin.

How to take them

Chamomile tea: steep 1 tea bag or 1 to 2 teaspoons of dried flowers in 1 cup of just-boiled water for 5 to 10 minutes, covered to keep the aromatic oils in. Drink it 30 to 60 minutes before bed. A longer steep gives a stronger flavor and more flavonoids. Chamomile extracts and capsules are also sold, usually at 200 to 400 mg.

Valerian: most studies used 300 to 600 mg of valerian root extract, taken 30 minutes to 2 hours before bed. Valerian tea, made with 2 to 3 grams of dried root steeped for 10 to 15 minutes, is less common because many people dislike its earthy smell, often compared to old socks. It may take 2 to 4 weeks of regular use to notice any effect.

Tip: drinking a large mug of tea right before bed can mean waking up to use the bathroom. Finish your tea an hour before lights out, and pair it with a consistent bedtime and a dark, cool bedroom.

Look for products with a third-party testing seal, as herbal supplements can vary in strength and purity. Our guide to reading a supplement label explains what to check.

Side effects and interactions

Chamomile: who should be careful

Allergies: chamomile is in the daisy family. People allergic to ragweed, chrysanthemums, marigolds or daisies may react to it.
Blood thinners: there are case reports of chamomile increasing the effect of warfarin. Tell your doctor if you drink it regularly.
Pregnancy: an occasional cup is generally considered fine, but avoid large amounts and concentrated extracts unless your doctor approves.

Valerian: who should be careful

Sedatives and alcohol: don’t combine valerian with alcohol, benzodiazepines, sleeping pills, opioids or antihistamines that cause drowsiness. The effects may add up.
Driving: valerian can cause drowsiness, headache and dizziness. Don’t drive or operate machinery after taking it until you know how it affects you.
Liver: rare cases of liver injury have been linked to valerian products, often combined with other herbs. Stop and see a doctor if you notice dark urine, yellow skin or eyes, or stomach pain.
Surgery: stop taking valerian at least 2 weeks before a scheduled operation, as it may interact with anesthesia.
Pregnancy, breastfeeding and young children: valerian’s safety hasn’t been established, so avoid it.
Long-term use: most studies lasted 4 to 6 weeks. If you’ve used it for a long time, taper off rather than stopping suddenly.

Can you take them together?

Yes. Many bedtime teas combine chamomile and valerian, often with lemon balm, passionflower or hops. These blends are generally safe for healthy adults when used occasionally, but the valerian cautions above still apply. There’s little research on whether combinations work better than single herbs, and multi-herb products make it harder to know what’s causing any side effects. Start with one herb at a time so you can tell what helps.

Which should you choose?

Choose chamomile if you:

Want a gentle, pleasant bedtime ritual with very few side effects.
Feel a little anxious or wound up in the evening.
Take other medicines and want the lower-risk option (but check about warfarin).

Consider valerian if you:

Have tried chamomile without noticing a difference.
Want a capsule rather than a tea.
Don’t drink alcohol or take sedating medicines, and plan to use it for a few weeks at most.

Related on Pure Nutrition Facts: our ashwagandha guide.

Chamomile vs valerian FAQ

Is valerian stronger than chamomile?

Valerian has a more noticeable sedative effect for some people, but that doesn’t mean it works better. Research on both herbs for sleep is limited and mixed.

Can I drink chamomile tea every night?

Yes, for most healthy adults. It’s caffeine-free and generally safe. If you take warfarin or are allergic to daisy-family plants, check with your doctor first.

Does valerian make you groggy the next morning?

It can for some people, though less often than many prescription sleeping pills. Try a lower dose or take it earlier in the evening if you feel groggy.

Can I take valerian with melatonin?

Some sleep products combine them, but the effects may add up. Start with one at a time and ask your doctor or pharmacist if you take other medicines.

What else helps with sleep?

A regular sleep schedule, limiting caffeine after midday, a cool dark bedroom and putting screens away an hour before bed often help more than any herb.