ongoing support
Energy & Fatigue
Mood & Focus
Sleep & Recovery
A four-herb sleep blend of valerian, passionflower, lemon balm, and hops that supports restful sleep and a calm mood. Organic or wildcrafted herbs in a vegetarian capsule.
10% off all supplements
Use code at checkout
MARTYROSS10
Opens Femologist.com in a new tab
TreatLyme and Dr. Marty Ross, MD, are affiliated with Femologist. We may earn a commission on purchases made through this link or code.
Quick Facts
Key Ingredients
Valerian (root) (Valeriana officinalis)*Â 300 mg
Lemon Balm (aerial parts) (Melissa officinalis)*Â 80 mg
Third-party Testing
Dietary
Vegetarian
Written by
Dr. Marty Ross, MD
Updated
September 24, 2026
Dr. Ross's Expert Review
Sleep is the foundation I address first in chronic complex conditions, and Sleep Formula is one of the herbal combinations I use. It comes from Karuna and combines four relaxing botanicals: valerian, passionflower, lemon balm, and hops. The herbs are organic or wildcrafted, and the capsules are vegetarian.
This is a traditional combination, and I like that about it. Valerian calms neuronal activity, in part by supporting the relaxing neurotransmitter GABA. Passionflower, lemon balm, and hops each have their own long history of use for rest and a calm mood. There is decent human research here, better than for many sleep herbs. Trials in adults support the individual herbs and some of the combinations for sleep quality and relaxation, without next-day grogginess for most people.
Dosing is flexible, which I appreciate in practice. For sleep, take one to two capsules about an hour before bedtime. Some people also use one capsule up to three times a day for a calming effect during the day. I usually start with one capsule at night and add as needed.
Most people find valerian relaxing, but a minority feel jittery, anxious, or oddly wired on it. If that happens, stop it. It is not the right herb for that person. Some people also report vivid dreams on valerian; passionflower on its own may be a better fit for them.
Do not use this product if you are pregnant or nursing, or if you have a history of hypersensitivity to its ingredients, without talking with your healthcare professional first. Anyone on prescription medications should review using this with their physician.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Dr. Ross has a financial relationship with the Femologist store, where this product is sold.
How I Use It in My Practice
In my practice I use Sleep Formula for people who need help falling asleep and staying relaxed at night, usually as a first herbal step before melatonin. I start with one capsule an hour before bed and move to two if needed. For people with daytime tension, I use one capsule up to three times a day for the calming effect. I watch for the minority who feel stimulated on valerian, and I switch them off it if that happens. I often pair it with sleep hygiene work and cytokine control, because herbs alone rarely fix sleep in chronic illness.
This reflects Dr. Ross's clinical experience and is educational, not medical advice. Work with your treating physician before starting, stopping, or changing any supplement or medication.
The Research, in Dr. Ross's Words
Of the herbal sleep products I use, this one has a respectable evidence base. For valerian, a 2024 review of herbal and natural sleep supplements summarizes the human research on sleep quality and safety, and a 2025 review covers Valeriana’s mechanisms, including its support of GABA, the relaxing neurotransmitter. A 2024 mouse study adds detail on valerian’s effects on GABA and serotonin receptor activity, but mice are not people, and I treat that as mechanism support only.
Hops has a 2025 study showing a hop extract containing xanthohumol and humulone increased NREM sleep via GABAA receptors. That is promising. Lemon balm has the best human data of the four: a 2005 evidence-based systematic review, and a 2004 double-blind, placebo-controlled trial where a 600 mg dose increased calmness and reduced alertness under lab stress. Passionflower has a 2020 systematic review of nine clinical trials reporting reduced anxiety, with weaker signals in mild anxiety.
Where the papers agree: these herbs have relaxing and sleep-supporting properties with reasonable safety signals. Where they are limited: many trials are small, short, or in healthy adults rather than the chronic illness population I see, and the specific four-herb combination has less trial support than the individual herbs. I am candid with patients that this blend rests on solid ingredient science, not on trials of the blend itself.
References
From:
Karuna
Sleep Formula synergistically combines several herbs that help support healthy sleep and a calm mood, both of which are essential for many aspects of daily functioning and comfort. Valerian, passion flower, lemon balm, and hops have a long history of use to support healthy sleep.
Directions of Use
Suggested use for adults: 1-2 capsules one hour before bedtime, or as directed for sleep, or one capsule three times daily, or as directed for a calming effect.
Does not contain
artificial-colors
artificial-flavors
corn
milk
preservatives
salt
soy
sugar
wheat
yeast
Excerpted from Karuna's product information. These statements have not been evaluated by the Food and Drug Administration.
Supplement Facts
Serving Size: 1 Capsule
Servings Per Container: 60
| Amount Per Serving | Amount | |
|---|---|---|
Valerian (root) (Valeriana officinalis)*Â Standardized to concentration of 0.8% Valerenic Acid | 300 mg | |
Lemon Balm (aerial parts) (Melissa officinalis)*Â 4:1 Extract | 80 mg | |
Hops (flower) extract (Humulus lupulus)*Â 0.3% flavonoids | 60 mg | |
Passionflower (flower) (Passiflora incarnate)*Â Standardized to 3.5% vitexin | 40 mg | |
†Daily Value (DV) not established
*Â Certified organic or wildcrafted | ||
Common Questions about Sleep Formula
Answers are general educational information, not medical advice for your situation.
Sleep Formula
By Karuna
From $32.00 · Save 10% with code MARTYROSS10
5-Hydroxytryptophan
Same-category option that supports sleep through the serotonin pathway.
