CBD sleep drinks have exploded onto wellness shelves, often sitting right beside classic herbal remedies like chamomile tea, valerian capsules, and melatonin gummies. For tired consumers, the choice can feel less like a bedtime routine and more like a product quiz: should they reach for a chilled CBD sleep beverage or stick with traditional herbal sleep aids?

CBD sleep drinks typically combine cannabidiol with other calming ingredients such as melatonin, magnesium, L-theanine, or botanical extracts. Emerging research suggests CBD may support sleep by reducing anxiety and improving overall sleep quality rather than acting like a knockout pill. A small trial in healthy adults found that 50 mg of CBD taken daily for eight weeks improved subjective sleep quality. A broader meta-analysis of randomized studies reported that cannabinoids, including CBD, modestly improved sleep quality compared with placebo, particularly in people with insomnia or chronic conditions.

However, the science is far from settled. A pilot trial of 150 mg of CBD nightly in people with primary insomnia did not show clear benefits for next-day cognitive performance, underscoring that results are mixed and often based on small sample sizes. Case series research suggests CBD may help with anxiety-related sleep problems, but most formulations tested in studies are concentrated oils or capsules, not ready-to-drink beverages.

Herbal sleep aids have a longer track record in the supplement aisle. Valerian root, hops, and melatonin have the strongest evidence among natural products, according to a 2024 review of herbal and natural sleep supplements. A scoping review of over-the-counter options similarly found substantial evidence for valerian and melatonin in shortening time to fall asleep and improving sleep quality, particularly in mild insomnia. Chamomile, another popular ingredient in teas and capsules, has been shown in small studies to improve sleep quality in older adults and reduce anxiety symptoms.

Mechanistically, CBD interacts with the body’s endocannabinoid system and serotonin receptors, potentially easing anxiety and pain that can sabotage sleep. Herbal products tend to act through different pathways: valerian and chamomile appear to enhance GABA signalling, promoting relaxation, while melatonin directly influences the body’s circadian rhythm and sleep–wake timing.

Safety is a key point of comparison. At lower doses commonly found in over-the-counter products, CBD appears generally well tolerated, though side effects like fatigue, diarrhea, and irritability can occur. Higher daily doses have been associated with elevations in liver enzymes in some trials, prompting regulators and researchers to call for more long-term safety data. Herbal supplements are often perceived as gentler, but they are not risk-free either: valerian and melatonin can cause daytime drowsiness, headaches, or vivid dreams, and all supplements—CBD and herbal alike—can interact with prescription medications.

For now, experts tend to frame CBD sleep drinks as one option in a broader toolbox rather than a clear upgrade over herbal aids. Consumers comparing products are often advised to look for clear dosing information, third-party testing, and full ingredient lists, and to discuss any supplement—CBD or herbal—with a healthcare professional, especially if they take other medications. While early data on CBD for sleep is promising, the evidence base for classic herbal aids like valerian and melatonin remains more established. In practice, the “better” choice may come down to an individual’s health profile, sensitivity, and whether their sleep trouble is driven more by anxiety, pain, timing issues, or simple bedtime restlessness.