Discover Passionflower, The Dreamy Herb Behind Sleep Gummies

A quick guide to passionflower:

• Passionflower (Passiflora incarnata) is a traditional herbal ingredient used to support relaxation, sleep and nervous system calm.
• It’s commonly used in modern sleep supplements, with research exploring its potential to improve sleep quality and reduce stress.
• Studies suggest passionflower extract may increase total sleep time and support psychological wellbeing compared to a placebo.
• Often paired with healthy sleep habits, passionflower can support a consistent wind-down routine and help signal the body to rest.

There's something quietly magical about a plant that humans have been reaching for, across cultures and centuries, whenever life feels like a bit much. Meet passionflower.

Passiflora incarnata Linnaeus has a long and well-documented history as a traditional herbal medicine. Clinical research has explored its potential effects on sleep, nervous tension and relaxation¹. Today, passionflower extract is one of the most popular botanical ingredients in sleep-support formulations around the world.

So, what exactly is passionflower, and how has it been used? Let's dive in.

The rundown on passionflower

So what is passionflower? Belonging to the Passifloraceae family, passionflower is a genus of approximately 520 species of climbing vines. While most are native to Central and South America, it has also been found across North America, Southeast Asia and parts of Australia².

Passionflower is most commonly found in supplement form as an extract, a concentrated form of the plant's active compounds. Traditionally, it's been prepared and consumed in several ways³:

• Infusions: 2.5 grams, three to four times daily³
• Teas: made from 4 to 8 grams of dried herb daily³
• Liquid extract: 10 to 30 drops, three times daily³
• Tincture: 10 to 60 drops, three times daily³.

It's worth noting these are traditional guidelines, not prescriptions. You should always check with a healthcare professional before starting any new supplement.

How has passionflower traditionally been used?

Long before it appeared on supplement shelves, passionflower had a reputation that stretched across continents⁴:

• European herbal medicine used it for insomnia and nervous tension.
• North Americans brewed it as a calming sedative tea.
• In Brazil, it was valued for its soothing and antispasmodic properties.
• Iraqi traditional medicine used it as a sedative.
• Turkish healers reached for it to treat insomnia, neurosis and neuralgia.
• In Poland, it was a remedy for hysteria and neurasthenia.
• In India, it was applied in the care of those with opiate dependence.

Passionflower benefits have stretched beyond one specific single use. Across different cultures, traditions and medical systems, humans kept arriving at passionflower when they needed to calm the nervous system and support restful sleep⁴. 

What is passionflower good for?

Passionflower is most commonly associated with supporting relaxation and promoting more restful sleep⁵. Here's a closer look at two of the key areas it’s used. 

Passionflower for sleep

Passionflower is often used in sleep supplements to help support sleep quality and calm and support the nervous system, so adding it to an evening wind-down routine feels like a no-brainer.

One study found that passionflower extract increased total sleep time compared to a placebo, and also reduced perceived stress scores. General psychological health was significantly improved in the passionflower group at both day 15 and day 30, with no adverse effects reported⁶. A separate placebo-controlled study found positive effects on objective sleep parameters, including total sleep time, in adults with insomnia disorder¹. A study looking at passionflower and sleep quality showed significantly better ratings than the placebo group, among healthy adults with mild fluctuations in sleep quality⁷.

Passionflower for mild anxiety 

Passionflower has long been the go-to botanical for those moments when the day's pressure lingers a little too long into the evening, supporting the kind of calm that makes quality sleep possible. 

The science offers some explanation for why. Traditionally used in Western herbal medicine to decrease the symptoms of mild anxiety, passionflower is rich in flavonoids. These compounds are believed to interact with key neurotransmitter systems in the body, including those involved in calming nervous activity and regulating mood⁸. 

How to support your night routine with passionflower

Good sleep is rarely just about what happens when your head hits the pillow. What you do in the hours before matters just as much.

Research shows that behavioural, cognitive and emotional factors all interact to influence how we transition into sleep⁹. 

A few things worth building into your evening:

• Reduce stimulation. Dim the lights, step away from screens and lower the noise. Use of devices with illuminated screens at night has been shown to negatively affect sleep¹⁰.
• Keep it consistent. Going to bed and waking at similar times each day helps regulate your body's internal clock.
• Create associative cues. Research shows that linking a behaviour to a specific time or routine cue is highly effective for habit formation⁹. Taking your sleep support supplements at the same time each night becomes a signal to your nervous system: it's time to wind down.
• Limit caffeine and heavy meals in the evening. Evening caffeine consumption has been associated with shorter sleep duration and longer time to fall asleep¹⁰.

Using passionflower to support your wellbeing

Different cultures have used passionflower for centuries to support relaxation, ease nervous tension and promote restful sleep. Today, that same botanical is finding its way into modern sleep formulations, backed by a growing body of clinical research.

For those looking to support their nights with a time-tested ingredient, passionflower is a compelling choice.

Explore more articles on the Swisse Wellness Hub. Explore more on why sleep is so important and a guide to self-care.

References:

1. Lee, J., Jung, H-Y., Lee, S. I., Choi, J. H., & Kim, S-G. (2020). Effects of Passiflora incarnata Linnaeus on polysomnographic sleep parameters in subjects with insomnia disorder: a double-blind randomized placebo-controlled study. International Clinical Psychopharmacology, 35(1), 29–35. https://doi.org/10.1097/YIC.0000000000000291
2. Engels, G., & Brinckmann, J. Passionflower. HerbalGram, Issue 112. American Botanical Council. https://www.herbalgram.org/resources/herbalgram/issues/112/table-of-contents/hg112-herbpro-passionflower
3. Cuncic, A. (2022, September 13). How This Herbal Supplement Can Improve Anxiety. Verywell Mind. https://www.verywellmind.com/how-is-passion-flower-used-to-treat-anxiety-3024970
4. Miroddi, M., Calapai, G., Navarra, M., Minciullo, P. L., & Gangemi, S. (2013). Passiflora incarnata L.: Ethnopharmacology, clinical application, safety and evaluation of clinical trials. Journal of Ethnopharmacology, 150(3), 791–804. https://doi.org/10.1016/j.jep.2013.09.047
5. Stinson, A. (2018, November 23). Passionflower for Anxiety and Sleep: Benefits and Side Effects. Medical News Today. https://www.medicalnewstoday.com/articles/323795
6. Harit M, Mundhe N, Tamoli S, et al. (2024). Randomized, Double-Blind, Placebo-Controlled, Clinical Study of Passiflora incarnata in Participants With Stress and Sleep Problems. Cureus, 16(3): e56530. https://doi.org/10.7759/cureus.56530
7. Ngan, A. & Conduit, R. (2011). A Double-blind, Placebo-controlled Investigation of the Effects of Passiflora incarnata (Passionflower) Herbal Tea on Subjective Sleep Quality. Phytotherapy Research, 25, 1153–1159. https://doi.org/10.1002/ptr.3400
8. La Tempa, A., Ferraiuolo, G., Pranzetti, B., Pruccoli, J., & Parmeggiani, A. (2025). Passiflora Incarnata L. Herba in the Treatment of Anxiety Symptoms and Insomnia in Children and Adolescents with Feeding and Eating Disorders. Adolescents, 5(2), 24. https://doi.org/10.3390/adolescents5020024
9. Keller J, Kwasnicka D, Klaiber P, Sichert L, Lally P, Fleig L. Habit formation following routine-based versus time-based cue planning: A randomized controlled trial. Br J Health Psychol. 2021 Sep;26(3):807-824. doi: 10.1111/bjhp.12504. Epub 2021 Jan 6. PMID: 33405284
10. Meneo, D., & Baglioni, C. (2025). Winding down for sleep: How behavioral, cognitive, motivational, and emotional factors interact to influence sleep regulation and health. Sleep Medicine Reviews, 102154. https://doi.org/10.1016/j.smrv.2025.102154