Valerian Root for Sleep

What Is Valerian Root?

The valerian plant is a flowering herb with a distinct scent native to Asia and Europe, but it can also be found in North America.

When used as a dietary supplement Trusted Source National Institutes of Health (NIH) The NIH, a part of the U.S. Department of Health and Human Services, is the nation’s medical research agency — making important discoveries that improve health and save lives. View Source , valerian root is generally dried, then made into a tea, tincture, capsule, or tablet. These forms of valerian root are available without a prescription in pharmacies, grocery stores, and online.

How Does Valerian Root Work?

Valerian root contains multiple chemical compounds that may impact the human brain and body, but researchers haven’t pinpointed exactly which compounds affect us. Most likely, multiple components act together to provide effects. Researchers have identified the following active compounds Trusted Source Journal of Evidence-Based Integrative Medicine View Source in valerian root:

• Iridoids, also called valepotriates Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source
• Essential oils, including valerenic acid and valeric acid Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source
• Lignans
• Flavonoids
• GABA (at low levels)

Researchers hypothesize that one or more of these compounds act as a sedative by affecting your brain’s GABA receptors. Trusted Source Office of Dietary Supplements (ODS) The ODS, part of the National Institures of Health (NIH), is the lead federal government entity addressing scientific exploration of dietary supplements. View Source  

Valerian Root for Pain

There’s little definitive research on valerian root’s effectiveness as a pain reliever, though a study done on rats suggests that it could ease both chronic and acute pain when combined with turnip extract. Trusted Source World Journal of Plastic Surgery View Source A second study, performed on mice, showed that valerian may also relieve pain when combined with hops. Trusted Source Heliyon View Source  

Though the research on valerian root for pain is limited, anecdotally, people have long reported that using valerian root provides relief from headaches, menstrual pain, and stomach pain. 

Valerian Root for Anxiety

GABA (gamma-aminobutyric acid) is a neurotransmitter that decreases nerve cell stimulation in your brain and may be able to reduce stress and anxiety. Trusted Source StatPearls View Source  

Valerian root may increase GABA levels while preventing the receptors in your brain from getting overloaded. This is at least partially how valerian root supplements ease anxiety, though its impact could vary from person to person, depending on their sex and age. Valerian root may also impact serotonin receptors, which are involved in mood and sleep. Trusted Source Molecular Brain Research View Source

Valerian root has also been found to reduce brain activity in the motor cortex Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source in response to stimulation, as well as change how brain waves Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source in different parts of the brain work together in response to stress and anxiety.

Though this research suggests that valerian root may help anxiety, you shouldn’t take valerian root at the same time as certain medications, including benzodiazepines, opiates, antihistamines, and barbiturates.

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Can Valerian Root Help You Sleep?

After analyzing 60 studies published over nearly 40 years, researchers determined that valerian root can likely improve sleep and reduce anxiety in many people. Valerian root supplements have been found to help people fall asleep faster, improve their sleep quality, and spend more time in a deep sleep stage. Trusted Source Journal of Evidence-Based Integrative Medicine View Source

However, some studies found that valerian root had no effect or a statistically insignificant effect. To see improvement, people may have to take valerian root regularly, rather than once in a while or as needed. 

One thing to keep in mind is that the American Academy of Sleep Medicine (AASM) advises against the use of natural sleep aids, including valerian root and melatonin, when treating chronic insomnia, due to the lack of evidence for their effectiveness and safety. Trusted Source National Library of Medicine, Biotech Information The National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information. View Source

Is Valerian Root Safe?

Many studies have found valerian root to be a safe natural sleep aid. Researchers have found taking valerian root regularly for up to 28 days doesn’t cause problems for most adults.

However, people taking sedatives or other anti-anxiety or sleep medications should avoid valerian root. There’s a chance these drugs could interact or become too sedating when combined. Also, those who are pregnant or nursing and children under the age of 3 shouldn’t take valerian root, as the risks haven’t been studied in these groups yet.

Studies of the longer-term safety of valerian root supplementation have not been conducted. 

FDA Regulation of Valerian Root Supplements

Valerian root is considered a dietary supplement, so it’s not regulated by the Food and Drug Administration (FDA). There’s no official dosage recommendation and no oversight on whether supplements contain ingredients other than valerian root. When shopping for unregulated sleep aids like valerian root, it’s important to find reputable supplement sellers. 

What Are the Side Effects of Valerian Root?

Generally, taking valerian root is thought to produce fewer side effects than taking sedative or hypnotic medications for sleep.

Most studies of valerian root for sleep found that participants experienced no adverse effects, or mild side effects at comparable rates to groups taking a placebo. However, other studies have found that valerian root may produce the following side effects in some people:

• Headache
• Upset stomach
• Feelings of uneasiness
• Heart rate changes
• Insomnia
• Drowsiness
• Dry mouth
• Vivid dreams

The effects of valerian root may depend on the dosage taken.

Safety Precautions When Taking Valerian Root

Like any other dietary supplement that’s unregulated, you should be cautious when choosing between valerian root products. If you’re pregnant or breastfeeding, you should avoid valerian root. Children 3 and younger shouldn’t take valerian root either. 

Valerian root can interfere with certain medications, including benzodiazepines, opiates, antihistamines, and barbiturates. Consult your doctor before taking any new medications, including dietary supplements. 

How Do You Take Valerian Root for Sleep?

Valerian root is available in a number of forms, including tablets, capsules, teas, tinctures, drink powders, and gummies. Our survey indicates that tablets, capsules, and teas are the most popular way to consume valerian root. Tinctures and drink powders are the least, with only about 10% and 7% of survey respondents having tried them, respectively. 

When choosing which type of product to take, keep in mind that their form and dosage can affect absorption time. Tinctures generally work faster than tablets, but there’s no definitive research that tells us how long it will take to feel valerian root’s effects. Trusted Source Science Direct The leading platform of peer-reviewed literature that helps you move your research forward. View Source

Valerian Root Dosage

There’s no official dosage recommended for people wanting to take valerian root. Most studies of valerian root’s effect on sleep have people take 300 to 600 milligrams, once per day, on a regular basis.

When taking a supplement, it’s often best to start with a low dose, then gradually increase it over time, if needed. Talk to your doctor before starting valerian root to discuss dosage and if it’s the best sleep aid for you.

When to Take Valerian Root for Sleep

You should take valerian root between 30 minutes and two hours before you want to go to bed. Teas and capsules take longer to absorb than tinctures and sublingual liquids. If you plan to take valerian root on a regular basis, try to take it at the same time each night. Clinical studies suggest that valerian root leaves your system within four to six hours.

When Should You Talk to Your Doctor?

Since there are no official guidelines regarding natural sleep aids, consider speaking to your doctor before taking one. Whether you’re interested in valerian root, melatonin, ashwagandha, or cannabis, your doctor can advise on potential risks and side effects, as well as a recommended dosage.

If you experience more than the occasional trouble sleeping and think you might have a sleep disorder, make an appointment with your doctor instead of self-treating with natural sleep aids. A variety of sleep disorders disrupt sleep and cause daytime tiredness. Your doctor will ask questions and, if necessary, order tests to determine the root cause of your sleep issues so you can receive proper treatment.

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