Introduction
When you think about natural sleep remedies, you likely think of chamomile tea or valerian root capsules. Both are long-time favorites, but how do they compare? Are they equally effective, or does one work better for falling asleep and staying asleep?
In this article, we’ll look at what research says about valerian and chamomile, their benefits, potential downsides, and whether you might want to use them separately, together, or as part of a more complete sleep solution.
Chamomile: The Gentle Classic
Chamomile is one of the most popular herbs for relaxation and sleep. People usually drink it as tea, but it also comes in capsules, tinctures, and sleep-support supplements.
What the Science Says
- Chamomile has apigenin, a flavonoid that binds to benzodiazepine receptors in the brain, creating mild sedative effects.
- A clinical trial with older adults found that chamomile extract modestly improved sleep quality compared to a placebo (Zick et al., 2011 - PubMed).
- Another study indicated that postpartum women who drank chamomile tea had better sleep quality and fewer symptoms of depression (Chang & Chen, 2016 - PubMed).
Key Benefits of Chamomile
- Reduces mild anxiety before bed.
- Helps you relax and wind down.
- Works best for occasional sleeplessness or mild stress-related insomnia.
Valerian Root: The Stronger Calming Herb
Valerian root is known as one of the stronger herbal sleep aids. It’s commonly found in capsules, tinctures, or mixed with other herbs.
What the Science Says
- Valerian increases GABA activity in the brain, promoting relaxation and reducing sleep latency or the time it takes to fall asleep.
- A systematic review found that valerian may improve perceived sleep quality, though results can vary (Bent et al., 2006 - PubMed).
- A double-blind study showed that valerian significantly improved sleep quality scores in women experiencing menopause-related sleep issues (Taavoni et al., 2011 - PubMed).
Key Benefits of Valerian
- More effective for people who have trouble falling asleep.
- Reduces sleep latency or time to fall asleep.
- May help with restless nights and menopause-related sleep troubles.
| Factor | Chamomile | Valerian Root |
|---|---|---|
| Effect Strength | Gentle, mild relaxant | Stronger calming effect |
| Best For | Stress relief, winding down, occasional use | Difficulty falling asleep, persistent restlessness |
| Onset | Works gradually, often as tea before bed | Faster sleep induction when taken in supplements |
| Side Effects | Very low risk, mild allergies in rare cases | May cause vivid dreams or mild stomach upset |
Can You Combine Valerian and Chamomile?
Yes. In fact, many sleep supplements and teas mix these two herbs to provide gentle relaxation from chamomile and stronger sleep support from valerian. When used together, they can complement each other and support various sleep issues.
Where Do They Fit in Modern Sleep Supplements?
While both herbs can stand alone, many modern products combine them with other helpful sleep nutrients, such as:
- Magnesium – calms muscles and the nervous system.
- L-Theanine – eases racing thoughts.
- Melatonin – helps regulate circadian rhythm.
That’s why valerian and chamomile often appear in multi-ingredient formulas. They address certain aspects of sleep, but achieving good sleep usually requires a combination of ingredients.
FAQs About Valerian and Chamomile
Q: Can I drink chamomile tea every night?
A: Yes. Chamomile tea is generally safe for most people when used regularly.
Q: Is valerian root safe for long-term use?
A: Most studies focus on short-term use (up to 6 weeks). More research is needed on long-term safety, but it is usually well-tolerated.
Q: Which works faster, chamomile or valerian?
A: Valerian root tends to work faster for promoting sleep, while chamomile is better for easing pre-bedtime anxiety.
Q: Can I combine valerian and chamomile with melatonin?
A: Yes, many combined supplements safely include them. Always check dosages and consult a healthcare provider if you’re taking other medications.
Q: Do valerian or chamomile cause grogginess in the morning?
A: Generally no, although valerian may lead to vivid dreams for some users.
The Bottom Line
Chamomile and valerian root are two of the most popular herbal sleep aids, each with its own strengths. Chamomile is great for gentle, soothing effects, while valerian is more effective for helping you fall asleep quickly.
If you’re looking for a complete solution, supplements combining valerian, chamomile, and other ingredients may provide the best support.
At Deep3Sleep, our Serene Sleep Strips combine valerian, chamomile, lavender, hibiscus, and melatonin into one fast-dissolving strip, offering you the calming effects of both herbs along with a full-spectrum formula.