Passiflora for Sleep: Can Passion Flower Help With Insomnia?

Key Takeaways

• Passiflora (Passion flower) is traditionally used to ease anxiety and promote sleep.

• Some studies suggest it may improve sleep quality, especially in cases of mild insomnia or stress-related sleep issues.

• Available in teas, tinctures, tablets, and capsules, Passiflora is generally well tolerated but should be used with care.

• Passion flower is not the same as passion fruit, although they come from related plants.

Passiflora, also known as passion flower, has been used for centuries as a natural remedy for anxiety, restlessness, and sleeplessness. With the growing interest in herbal sleep aids, many are now asking: is passionflower good for sleep? And can it truly help with insomnia or disturbed nights?

In this guide, we dive into the evidence behind passion flower for sleep, how it works, what the UK research says, and whether it's worth trying. We'll also explore different forms of Passiflora, from teas to capsules, and how they compare to other sleep supplements.

What Is Passiflora?

Passiflora is a genus of flowering plants, with over 500 species. The variety most commonly used for sleep and anxiety is Passiflora incarnata, native to the southeastern United States and parts of Central and South America.

While it shares a name with the better-known passion fruit, which comes from Passiflora edulis, it's the aerial parts of Passiflora incarnata (leaves, flowers, and stems) that are traditionally used for their calming properties.

Traditional Uses of Passion Flower

Historically, Native American communities used passion flower to treat restlessness and nervous conditions. Later, European herbalists adopted it for its mild sedative effects. Today, it remains a popular ingredient in herbal remedies, especially for mild sleep disturbances and anxiety.

How Does Passion Flower Work for Sleep?

The proposed mechanism of action lies in its effect on GABA (gamma-aminobutyric acid), a neurotransmitter that calms the nervous system. GABA inhibits excessive brain activity, promoting relaxation and lowering anxiety.

Several compounds in Passiflora are believed to increase GABA levels in the brain. This mechanism is similar to that of some pharmaceutical drugs like benzodiazepines, but with a milder effect and without the same risk of dependency.

Supporting Studies

A 2011 study published in Phytotherapy Research found that drinking passion flower tea for seven days significantly improved subjective sleep quality in healthy adults compared to a placebo tea.

A 2011 review evaluated multiple herbal remedies and found that Passiflora incarnata showed promise as a treatment for insomnia, particularly in combination with other calming herbs.

While more large-scale clinical trials are needed, these initial findings support the traditional use of passion flower for sleep.

Is Passionflower Good for Insomnia?

Passiflora for insomnia is especially popular among those with stress-related sleep problems. Its calming effect can help ease racing thoughts and make it easier to fall asleep.

However, it's not a knockout herb. People with severe insomnia may find it insufficient on its own. For mild to moderate issues, especially those linked to anxiety or a disrupted circadian rhythm, passion flower can be a helpful part of a sleep routine.

Passion Flower vs Other Sleep Aids

Compared to melatonin or prescription drugs:

• Passion flower is gentler, making it suitable for longer-term use.

• It works more on calming the mind than knocking you out.

• It may be especially useful for people whose sleep issues stem from anxiety or a busy mind.

Forms of Passiflora Available in the UK

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Passion flower supplements come in various formats. Here's a breakdown:

1. Passion Flower Tea

• Often made from dried Passiflora incarnata leaves.

• Steep for 5–10 minutes before bed.

• Suitable for those looking for a gentle, calming ritual.

2. Passion Flower Capsules or Tablets

• These contain dried extract and are easy to dose.

• Brands like Viridian, HRI Herbal Aid, and Bio-Health offer Passiflora supplements in the UK.

3. Tinctures and Liquid Extracts

• Often alcohol-based and absorbed quickly.

• Allow for adjustable dosing.

4. Combination Formulas

• Often paired with valerian root, lemon balm, or hops for enhanced sleep effects.

• Found in products like Veranite, Kalms Night and Pukka Night Time.

Is Passion Fruit Good for Sleep?

This is a common point of confusion. Passion fruit comes from a different species (Passiflora edulis). While it contains antioxidants and mild sedative alkaloids, it's not the same as Passiflora incarnate.

While passion fruit peel extracts have been explored in some preliminary or unpublished animal studies, there is currently no high-quality, peer-reviewed evidence confirming their effect on human sleep.

So, while passion fruit for sleep might offer mild relaxation benefits, it's not a substitute for proper Passiflora supplements.

Safety and Side Effects

Passiflora is generally considered safe for short-term use. Most people experience no side effects when using it responsibly. However, a few things to keep in mind:

Possible Side Effects:

• Dizziness

• Drowsiness

• Nausea

It may interact with sedative medications, so speak to a GP or pharmacist before combining it with:

• Prescription sleep aids

• Anti-anxiety medications

• Antidepressants

Pregnant or breastfeeding women should avoid passion flower unless advised by a healthcare provider.

Dosage Guide

There’s no universally agreed dosage, but general guidance for adults includes:

• Tea: 1 cup (about 1g dried herb) 30–60 minutes before bed.

• Capsules: 250–500 mg extract per dose.

• Tincture: 0.5–1 ml, up to three times a day.

Always follow the manufacturer’s instructions and consult a practitioner if unsure.

Where to Buy Passion Flower in the UK

Passion flower supplements are widely available at:

• Bailey Sleep

• Holland & Barrett

• Boots

• Amazon UK

• Independent health stores

• Online supplement retailers like Cytoplan and Viridian

Look for:

• Standardised extracts

• Reputable brands with transparency

• Combination products if looking for extra support

Final Thoughts: Should You Try Passiflora for Sleep?

If you’re struggling with occasional insomnia, passiflora may be a worthwhile, gentle remedy. It’s not a quick fix, but its calming properties could support better rest when used regularly as part of a healthy evening routine.

It’s especially helpful for:

• Anxiety-induced sleeplessness

• Mild insomnia

• Stressful periods that disrupt rest

As always, natural supplements work best alongside good sleep hygiene: a regular schedule, low light exposure in the evening, and limited screen time before bed.

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Passiflora Frequently Asked Questions

Is passion flower safe?

Yes, it is generally safe for adults when taken in recommended doses. Consult your GP if you are on other medications or have health conditions.

Can passion flower help with anxiety?

Yes. Its calming effects on the nervous system make it popular for both anxiety and sleep support.

Can children take Passiflora?

Not without medical guidance. Herbal remedies should always be checked with a qualified practitioner for children.

Is passion fruit the same as passion flower?

No. Passion flower refers to Passiflora incarnata (used in herbal remedies), while passion fruit is Passiflora edulis, consumed as food.

How long does passion flower take to work?

Effects can be felt within 30–60 minutes, depending on the form taken.