Valerian Root
Commonly used for
SleepFalling AsleepInsomnia
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What is it? / Overview
Valerian is believed to enhance GABA activity within the central nervous system promoting relaxation. Clinical evidence is mixed but some individuals experience modest improvements in sleep quality and reduced sleep latency.
How is it used? / Administration
Form: Standardized Valeriana officinalis root extract (0.4–0.8% valerenic acids)
Typical dose studied: 300–600 mg
Timing: 30–60 minutes before bedtime
Benefits generally modest. Combination with lemon balm has more supportive evidence than valerian alone.
How well does it work? / Evidence
? Emerging / limited evidence
Who should avoid it?
Avoid with: End-stage liver disease / Cirrhosis
Interacts with: Sedatives; Alcohol; Other CNS depressants
Already taking it? Reassess benefit after 2–4 weeks if no improvement.
Research & references
Bent S et al. (2006). Valerian for sleep systematic review and meta-analysis. American Journal of Medicine. Fernandez-San-Martin MI et al. (2010). Valerian effectiveness meta-analysis. Sleep Medicine. Sarris J. (2018). Herbal medicines in psychiatric disorders update. Phytotherapy Research.
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