Valerian: what the evidence says about sleep

Valerian is a plant native to Europe and Asia whose roots and underground stems have been used as medicine since ancient Greece and Rome. Today it is sold mainly for insomnia, anxiety and stressNCCIH. It is sold as dried root, tea, capsules of powder or extract, and tinctures, and trials have used a wide range of preparations and doses Bent 2006.

Valerian has been tested in many trials, and the reviews keep landing in the same place: a possible subjective benefit, no measurable one.

• A 2006 review found 16 placebo-controlled trials with 1,093 patients. Most had significant methodological problems, and doses, preparations and treatment lengths varied widely. Six studies reporting whether sleep quality improved showed a benefit (relative risk 1.8), but with evidence of publication biasBent 2006.
• A 2010 meta-analysis of 18 trials found the same subjective benefit (relative risk 1.37), but no difference in time to fall asleep (0.70 minutes) and no difference on sleep-quality scales. The authors concluded its effect has not been shown with quantitative or objective measures Fernandez 2010.
• A 2015 review of 14 trials of herbal medicines in 1,602 people with insomnia, including valerian, found no significant difference from placebo on any of 13 efficacy measures, and more adverse events per person with valerian Leach 2015.
• A 2020 review including 60 studies argued that inconsistent results may come from the variable quality of extracts, and that whole root may work more reliably Shinjyo 2020. That is a hypothesis, not a finding from head-to-head trials.

Putting this together, the American Academy of Sleep Medicine suggests that clinicians not use valerian for sleep-onset or sleep-maintenance insomnia in adults, a weak recommendation Sateia 2017, and NCCIH calls the sleep evidence inconsistent NCCIH.

For insomnia that lasts, our sleep page covers the approach guideline bodies put first, cognitive behavioral therapy for insomnia (CBT-I), along with caffeine and alcohol timing. For a gentler bedtime drink, see chamomile vs valerian.

NCCIH says valerian has been used with apparent safety at 300 to 600 mg a day for up to 6 weeks, and that its long-term safety is unknown NCCIH. The EU monograph lists 400 to 600 mg of dry extract as a single dose, or 0.3 to 3 g of the root for traditional use, taken half an hour to an hour before bed when used to aid sleep EMA.

If you want to try the root itself, iHerb lists dried valerian root and teas; check the label for the species and the amount per dose.

Reported side effects include headache, stomach upset, mental dullness, excitability, uneasiness and vivid dreams. Stopping suddenly after long use may cause withdrawal symptoms such as anxiety, irritability, heart disturbances and insomnia. Very rare cases of liver injury have been reported, mostly with valerian taken alongside other herbs NCCIH.