Natural sleep aids in the UK, ranked by the evidence

It's the morning after another broken night. The kettle is on, the house is still half asleep, and you're wondering whether something natural from the chemist might help tonight.

Natural sleep aids include herbal medicines such as valerian, supplements such as ashwagandha, and foods such as kiwi. The NHS says pharmacy sleep aids, some made with valerian or lavender, may help you sleep better for 1 to 2 weeks but can't cure insomnia [1]. In trials, ashwagandha brought small gains, and chamomile, saffron and lavender scent improved how well people rated their sleep, while valerian's results were mixed [2][3][4][5][6]. This guide ranks the main options by their evidence.

What are natural sleep aids?

In the UK, they come in three kinds. Herbal medicines such as valerian and passionflower are sold in pharmacies. Food supplements include ashwagandha, magnesium, L-theanine and saffron. Then there are foods and drinks, such as chamomile tea, kiwi and tart cherry juice.

Herbal sleep tablets often carry a traditional herbal registration (THR). The MHRA grants one only for minor conditions that don't need a doctor's supervision, and the maker must show the herb has been used that way for at least 30 years [7]. The THR mark shows the product meets standards for quality, safety and evidence of traditional use [7].

For valerian, the European Medicines Agency accepts one type of extract on the strength of clinical studies. Other valerian products rest on long-standing use alone [8].

Melatonin is available on prescription only in the UK [9]. In a review of 19 trials, it helped people fall asleep about 7 minutes sooner than a placebo [10]. Our guide to melatonin in the UK explains the rules.

What is the best natural sleep aid?

No natural sleep aid stands far ahead. Ashwagandha ranks highest, with a small effect in pooled trials, and the others mostly improved how well people rated their sleep rather than how long they slept. The table ranks them by evidence, and you can compare the ingredients themselves in our Ingredient Atlas.

Does valerian root help you sleep?

The results are mixed. A review of 60 studies pooled 10 trials of sleep quality and found no clear effect overall, with results that varied widely [6].

The type of valerian may matter. Trials of whole dried root showed a much larger effect than trials of extracts, and the authors think uneven extract quality explains some of the mixed results [6]. In people with diagnosed insomnia, a review of 14 trials found no herb, valerian included, worked better than a placebo [18]. A later review of reviews came to the same view on valerian [19].

Do chamomile, lavender and passionflower help sleep?

For chamomile, a review of 10 studies with 772 people found better sleep quality scores, and most of the studies that checked found people got to sleep and stayed asleep more easily. It didn't change how long they slept or how they felt in the day [3].

Lavender has been tested mostly as a scent. In 11 trials with 628 adults, breathing in lavender oil or putting it on the skin improved sleep quality. Five of the trials ran in Turkey, and the authors say there aren't yet enough good studies to be sure [5].

Passionflower is a traditional herbal medicine to help sleep. The European Medicines Agency found too few patients and too many flaws in its trials to draw firm conclusions [14].

So a cup of chamomile can be a calm part of winding down, as long as you don't expect it to add hours.

Which supplements help you sleep?

For ashwagandha, a review of 5 trials found a small improvement, larger in people with insomnia, at 600 mg a day or more and after 8 weeks [2]. Our guide to ashwagandha for sleep covers the trials.

L-theanine brought small gains in self-rated sleep, how fast people fell asleep and how they felt the next day across 19 studies [11]. Saffron improved sleep quality ratings in a smaller set of trials [4]. Our guides to L-theanine, saffron and lemon balm go into each one.

For magnesium, a 2026 review of 12 trials called the results inconsistent and rated the evidence low to very low [15]. Our guide to magnesium for sleep looks at the trials one by one.

Glycine has three small trials, each giving 3 g before bed for 2 to 4 nights [12]. They were too short to say much about nightly use over months.

Do kiwi and tart cherry help you sleep?

In a small study, 24 adults who slept poorly ate two kiwis an hour before bed for 4 weeks. They took 35% less time to fall asleep and slept 13% longer, though there was no comparison group, and a kiwi company funded the study [13].

Tart cherry is mixed. In a trial at Northumbria University, 20 adults drinking tart cherry juice for a week slept longer and had more melatonin in their urine [16]. A 30-day trial in 44 healthy adults found no difference in sleep with juice or capsules [17].

Are natural sleep aids safe?

Some pharmacy sleep aids can make you drowsy, which can make it hard to drive. The NHS says they shouldn't be taken for longer than 1 to 2 weeks, and to check with your doctor before taking anything for sleep [1].

Valerian products aren't for children under 12, and side effects can include nausea and stomach cramps [8]. In insomnia trials, people reported more side effects on valerian than on a placebo [18]. Valerian had no severe side effects in studies of people aged 7 to 80 [6].

If you take other medicines, or you're pregnant or breastfeeding, ask a pharmacist before trying a herbal sleep aid.

When should you see a GP about sleep?

The NHS says to see a GP if changing your sleep habits hasn't helped, you've had trouble sleeping for months, or it's making daily life hard. A GP may offer cognitive behavioural therapy (CBT), and sleeping pills are now rarely prescribed [1]. A review of reviews notes that CBT for insomnia (CBT-I) is the recommended first treatment [19].

So tonight, start with a steady routine, and our guide to sleep hygiene takes you through it step by step.

Where Nooroots fits

Nooroots Triple Magnesium is a food supplement with magnesium glycinate, citrate and malate, in three capsules a day. Magnesium contributes to normal psychological function and to a reduction of tiredness and fatigue [20].

Frequently asked questions

What can I take to help me sleep naturally?

Ashwagandha, L-theanine, chamomile and saffron have trials showing small improvements, mostly in self-rated sleep [2][3][4][11]. The NHS suggests checking with your doctor before taking anything for sleep [1].

What is the strongest natural sleep aid?

No natural option stands far ahead. Ashwagandha ranks highest on the evidence, with a small improvement over placebo in 5 trials of 400 adults [2].

Are herbal sleeping tablets safe?

Pharmacy sleep aids are meant for short-term use, no longer than 1 to 2 weeks, and some can make you drowsy [1].

Does valerian root work for sleep?

Results are mixed. When 10 trials were pooled there was no clear effect, though trials of whole dried root did better than trials of extracts [6].

Does chamomile tea help you sleep?

In a review of 10 studies, chamomile improved sleep quality scores but didn't change how long people slept [3].

Can I buy melatonin in the UK?

No, melatonin is available on prescription only in the UK [9].

How long do natural sleep aids take to work?

It depends on the aid. In ashwagandha trials, the effect was larger after 8 weeks or more [2], while pharmacy sleep aids are only meant for 1 to 2 weeks [1].

Read more about settling at night in our guide on how to fall asleep fast.

References

Every source here is listed so you can read it yourself. This guide is for general information and doesn't replace advice from your GP. We check it again at least every six months.

1. NHS. Insomnia. Page last reviewed 19 March 2024. Accessed 30 October 2026. nhs.uk/conditions/insomnia
2. Cheah KL, Norhayati MN, Husniati Yaacob L, Abdul Rahman R (2021). Effect of Ashwagandha (Withania somnifera) extract on sleep: A systematic review and meta-analysis. PLOS ONE 16(9): e0257843. PMID 34559859
3. Kazemi A, Shojaei-Zarghani S, Eskandarzadeh P, Hashempur MH (2024). Effects of chamomile (Matricaria chamomilla L.) on sleep: A systematic review and meta-analysis of clinical trials. Complementary Therapies in Medicine 84: 103071. PMID 39106912
4. Lian J, Zhong Y, Li H, Yang S, Wang J, Li X et al. (2022). Effects of saffron supplementation on improving sleep quality: a meta-analysis of randomized controlled trials. Sleep Medicine 92: 24-33. PMID 35325766
5. Shen H, Zhang LJ, Zhu WY (2026). The Sleep-Enhancing Effect of Lavender Essential Oil in Adults: A Systematic Review and Meta-Analysis. Holistic Nursing Practice 40(2): 105-118. PMID 40600743
6. Shinjyo N, Waddell G, Green J (2020). Valerian Root in Treating Sleep Problems and Associated Disorders: A Systematic Review and Meta-Analysis. Journal of Evidence-Based Integrative Medicine 25: 2515690X20967323. PMID 33086877
7. Medicines and Healthcare products Regulatory Agency. Apply for a traditional herbal registration (THR). Last updated 5 January 2024. Accessed 31 October 2026. gov.uk
8. European Medicines Agency. Valerianae radix (valerian root), herbal medicinal product summary. Last updated 11 March 2026. Accessed 30 October 2026. ema.europa.eu
9. NHS. About melatonin. Page last reviewed 13 February 2023. Accessed 31 October 2026. nhs.uk/medicines/melatonin/about-melatonin
10. Ferracioli-Oda E, Qawasmi A, Bloch MH (2013). Meta-analysis: melatonin for the treatment of primary sleep disorders. PLOS ONE 8(5): e63773. PMID 23691095
11. Bulman A, D'Cunha NM, Marx W, Turner M, McKune A, Naumovski N (2025). The effects of L-theanine consumption on sleep outcomes: A systematic review and meta-analysis. Sleep Medicine Reviews 81: 102076. PMID 40056718
12. Soh J, Raventhiran S, Lee JH, Lim ZX, Goh J, Kennedy BK et al. (2024). The effect of glycine administration on the characteristics of physiological systems in human adults: A systematic review. GeroScience 46(1): 219-239. PMID 37851316
13. Lin HH, Tsai PS, Fang SC, Liu JF (2011). Effect of kiwifruit consumption on sleep quality in adults with sleep problems. Asia Pacific Journal of Clinical Nutrition 20(2): 169-174. PMID 21669584
14. European Medicines Agency. Passiflorae herba (passion flower), herbal medicinal product summary. 6 October 2016. Accessed 30 October 2026. ema.europa.eu
15. Lopresti AL, Smith SJ, Drummond PD (2026). Magnesium Supplementation for Sleep in Adults: A Systematic Review of Randomized Controlled Trials. Journal of Dietary Supplements 23(5): 553-581. PMID 42661485
16. Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J (2012). Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. European Journal of Nutrition 51(8): 909-916. PMID 22038497
17. Hillman AR, Trickett O, Brodsky C, Chrismas B (2022; in print 2026). Montmorency tart cherry supplementation does not impact sleep, body composition, cellular health, or blood pressure in healthy adults. Nutrition and Health 32(1): 239-248. PMID 35790450
18. Leach MJ, Page AT (2015). Herbal medicine for insomnia: A systematic review and meta-analysis. Sleep Medicine Reviews 24: 1-12. PMID 25644982
19. Ell J, Schmid SR, Benz F, Spille L (2023). Complementary and alternative treatments for insomnia disorder: a systematic umbrella review. Journal of Sleep Research 32(6): e13979. PMID 37527850
20. Department of Health and Social Care. Great Britain nutrition and health claims (NHC) register, spreadsheet of 19 May 2026. Accessed 30 October 2026. gov.uk