6 plants for calm and relaxation

Calm often begins with a repeated ritual: a warm cup, a quieter room and enough nourishment. These six plants and foods have long shared that role across household traditions.

Where this comes from

Chamomile, lemon balm, holy basil and peppermint are woven through tea and botanical traditions in Europe, West Asia, North Africa and South Asia. Their scent, warmth and familiar rituals can support a pause, while green tea and oats bring a different balance of lift and steadiness.

What the research suggests

Chamomile apigenin and lemon-balm rosmarinic acid have been studied for calming activity, while early holy-basil trials explore perceived stress. Peppermint contributes aroma and ritual, oats add steady nourishment, and green tea combines L-theanine with caffeine—an alerting rather than sedating profile.

Explore the ingredients

Chamomile †

Matricaria chamomilla

What it may bring: Chamomile contains apigenin and other flavonoids studied for calming activity. Small human studies suggest possible support for relaxation and sleep quality, though findings remain limited.

Traditional context: Chamomile tea has been part of European, West Asian and North African household routines for winding down and settling into the evening.

Try it: Steep a food-grade tea bag or dried flowers in hot water. Let the ritual be the point; do not keep escalating the dose when sleep remains difficult.

Lemon Balm †

Melissa officinalis

What it may bring: Lemon balm contains rosmarinic acid and aromatic oils studied for calming activity. Small trials suggest possible support for short-term calm and sleep quality, though preparations and results vary.

Traditional context: Lemon balm has been grown in European gardens and used in traditional teas for a settled, fragrant pause.

Try it: Steep fresh or dried leaves as tea, preferably earlier in the evening until you know how it affects you.

Holy Basil †

Ocimum tenuiflorum

What it may bring: Holy basil contains eugenol, rosmarinic acid and other polyphenols. Small studies have explored perceived stress and metabolic markers, but the preliminary results are not yet consistent enough for firm effects.

Traditional context: Holy basil, or tulsi, has an important place in Ayurvedic practice and is also used as a fragrant plant and tea in South Asian homes.

Try it: Use culinary basil freely; for tulsi tea, choose a reputable food-grade product and keep preparation moderate.

Peppermint †

Mentha × piperita

What it may bring: Peppermint’s menthol-rich oil can relax intestinal smooth muscle. Enteric-coated peppermint oil has evidence for some irritable-bowel symptoms; tea is gentler and is better understood as an aromatic after-meal drink.

Traditional context: Peppermint tea is a familiar after-meal ritual in many homes and sits within wider mint-tea traditions across North Africa, the Middle East and Europe.

Try it: Steep fresh or dried food-grade leaves for a few minutes. Essential oil is much more concentrated and should never be swallowed casually.

Oats †

Avena sativa

What it may bring: Oat beta-glucan forms a viscous fiber that slows digestion and helps carry bile acids from the body. Regular intake has established evidence for supporting healthy LDL-cholesterol patterns and contributes to digestive regularity.

Traditional context: Oats have been a staple grain in northern European food traditions and remain a practical base for breakfast, baking and everyday nourishment.

Try it: Try porridge, overnight oats, oat-based baking or a blended breakfast. Increase fiber gradually and drink enough fluid.

Green Tea †

Camellia sinensis

What it may bring: Green tea provides catechins such as EGCG along with caffeine and L-theanine. Regular unsweetened tea intake is associated with modest cardiovascular and metabolic markers, while the balance of alertness and calm varies with caffeine sensitivity.

Traditional context: Green tea has deep cultural histories in China, Japan, Korea, North Africa and elsewhere, where brewing and sharing the cup matter as much as the leaves.

Try it: Steep leaves briefly in hot rather than boiling water. Keep caffeine in mind, especially later in the day, and do not treat green-tea extract as a stronger cup.

Safety & considerations

Sedating herbs can add to alcohol, sleep medicines and anti-anxiety medicines. Do not drive after trying a concentrated product, and ask a clinician about pregnancy, breastfeeding or ongoing symptoms.

† Small note markers beside ingredient names link to the specific considerations collected below.

Chamomile. People sensitive to ragweed or daisies may react. It can interact with sedatives and anticoagulants; ask a clinician before regular concentrated use in pregnancy or breastfeeding.
Lemon Balm. It may add to sedatives and can cause drowsiness. Ask a clinician about thyroid medicines, pregnancy, breastfeeding and regular use of concentrated extracts.
Holy Basil. Concentrated holy-basil products may lower blood sugar or affect clotting. Avoid medicinal doses during pregnancy and ask a clinician before use with diabetes, anticoagulant or thyroid medicines.
Peppermint. Peppermint can worsen reflux. Do not give essential oil by mouth to infants or young children, and ask a pharmacist about interactions if using concentrated products.
Oats. Choose certified gluten-free oats for diagnosed celiac disease. Fiber can affect absorption of some medicines, so separate high-fiber meals from medicines when a pharmacist recommends it.
Green Tea. Caffeine may worsen anxiety, palpitations or sleep. Concentrated extracts have been linked to liver injury in rare cases and can interact with medicines; never take them on an empty stomach without professional advice.

Sources reviewed

Chamomile — National Center for Complementary and Integrative Health
Green Tea — National Center for Complementary and Integrative Health
Herbs at a Glance — National Center for Complementary and Integrative Health
FoodData Central — U.S. Department of Agriculture

Natural Remedies is for general education only. Food and traditional plant use do not diagnose, cure or replace medical care. If you have a diagnosed condition, are pregnant or breastfeeding, or take prescription medicines, speak with a qualified clinician or pharmacist before using concentrated herbal products.