Does Sleep Tea Have Side Effects? What to Know Before Bed
Short answer: Yes, sleep tea can have side effects, but they are usually mild. People most often report morning grogginess, an upset stomach, a headache or vivid dreams, mostly linked to valerian. Chamomile can bother people allergic to ragweed. Anyone who is pregnant, nursing or taking sleep medicine should ask a doctor first.
By the Secrets of Tea team. Last updated October 8, 2026.
Key takeaways
- Reported side effects are usually mild: headache, stomach upset, mental dullness, vivid dreams. NCCIH lists these for valerian.
- Chamomile is the herb most often linked to allergy, mainly in people sensitive to ragweed, daisies or related plants.
- Evidence that valerian helps sleep is mixed, so a cup is best seen as a calming bedtime ritual.
- Ask your doctor first if you are pregnant or nursing, take sleep medicine or other sleep aids, or have high blood pressure (our blend contains licorice).
- Start with one cup, earlier in the evening, and see how you feel at 7am.
What are the side effects of sleep tea?
Most bedtime blends use a short list of herbs: chamomile, valerian root, lemon balm, lavender. NCCIH reports that side effects of valerian include headache, stomach upset, mental dullness, excitability and vivid dreams. Chamomile has a good safety record in tea form, per NCCIH, though it can trigger allergy in people sensitive to ragweed, daisies or related plants. Livestrong lists nausea, dizziness and next-day drowsiness among the common complaints.
- Morning drowsiness or a heavy head, most tied to valerian.
- Mild stomach upset, such as nausea or stomach ache.
- Headache or a brief dizzy feeling.
- Allergic reaction to chamomile in people sensitive to the daisy family.
- Vivid dreams, which some enjoy and others do not.
Is it safe to drink sleep tea every night?
For most healthy adults, an occasional cup is a low risk habit. NCCIH says valerian is generally safe for short-term use by most adults, and it notes that stopping abruptly after long use may bring anxiety or poor sleep. Long-term data is thin, which is a reason for moderation, not alarm. Many people drink it a few nights a week and take breaks.
Why does sleep tea make me groggy the next morning?
Usually one of three things. You drank it too late, so the calming window ran into your alarm. You had more than one cup. Or the blend leans on valerian, the herb most linked to morning dullness. Move the cup an hour or two before bed, have one, and give a new blend about a week before judging it.
Does valerian really help you sleep?
The evidence is mixed. NCCIH says there is not enough evidence to know whether valerian is useful for any health condition, and the American Academy of Sleep Medicine recommended against it for chronic insomnia in 2017. That is why we describe tea as a calming evening ritual, traditionally used to wind down, not an answer to a sleep problem.
Who should ask a doctor before drinking sleep tea?
Ask your doctor first if you are pregnant or nursing (NCCIH says little is known about valerian in either case), take sleep medicine, sedatives or other sleep aids, or drink alcohol in the evening. NCCIH advises that valerian should not be combined with alcohol or sedatives. Also ask if you have liver problems, a surgery coming up, or high blood pressure, since licorice root is in some blends, including ours.
How to lower your chance of side effects
- Start with one serving, not two.
- Drink it 60 to 90 minutes before bed, not at lights out.
- Read the full ingredient list, not just the front of the box.
- Check how you feel at 7am, not only at 10pm.
- Take a few nights off each week.
- Cut back and ask your doctor if you notice a rash, swelling or trouble breathing.
What is in Valerian Deep Sleep Tea?
Our Valerian Deep Sleep Tea is caffeine free with no melatonin. It blends valerian root with chamomile, lemon balm, lavender, rose hip, peppermint, licorice and rooibos. It supports a calm evening routine, and the pack says it is not recommended during pregnancy or nursing. If you take other sleep aids, ask your doctor first.
Frequently asked questions
Does sleep tea have side effects?
It can, though they are usually mild. NCCIH lists headache, stomach upset, mental dullness, excitability and vivid dreams for valerian. Chamomile can cause an allergic reaction in people sensitive to ragweed and related plants. Most healthy adults tolerate a single serving well.
Is it safe to drink sleep tea every night?
NCCIH says valerian is generally safe for short-term use by most adults, and little is known about long-term use. If you drink it nightly, check in with your doctor, and take breaks to see how you sleep without it.
Why does sleep tea make me groggy in the morning?
Usually the cup was too close to bedtime, you had more than one, or the blend leans on valerian, the herb most linked to morning dullness. Move the cup earlier, have one, and give a new blend about a week before judging it.
Can I mix sleep tea with sleep medicine or alcohol?
Ask your doctor first. NCCIH advises that valerian should not be taken along with alcohol or sedatives, because sedating effects could stack.
Is sleep tea safe during pregnancy or while nursing?
Not recommended. NCCIH says little is known about valerian during pregnancy or breastfeeding, and our pack says not recommended during pregnancy or nursing. Ask your doctor or midwife before any herbal tea.
Does Valerian Deep Sleep Tea have caffeine or melatonin?
No. Valerian Deep Sleep Tea is caffeine free and has no melatonin. It blends valerian root with chamomile, lemon balm, lavender, rose hip, peppermint, licorice and rooibos. Licorice is why people with high blood pressure should ask a doctor first.
Related reading
- Can you drink sleep tea every night?
- Why you wake up at 3am
- Magnesium vs valerian root tea for sleep
Sources
General information, not medical advice. Ask your doctor before starting any herbal tea, especially if you take medicine.
