Valerian Root for Sleep: What to Know First
Valerian is one of the best-known herbal sleep aids, but the research is mixed and it comes with real cautions. Here is a clear guide before you try it.
Valerian is a tall plant with pinkish-white flowers, but it is the root that people use. Dried and chopped, it has a famously strong, earthy smell that some people compare to old socks. Even so, it has been taken for restlessness and poor sleep for a very long time.
Because valerian can make you drowsy, it deserves more care than an ordinary herbal tea. This guide covers what the evidence says, how to brew a cup, and who should avoid it.
Why people use it
Valerian is mainly used to help with falling asleep and with mild nervous tension. In Europe, regulators recognize standardized alcohol-based extracts of the root for mild nervous tension and sleep problems based on clinical studies. Teas and other water-based preparations are recognized as traditional remedies, meaning they rest on long use rather than trial evidence.
Many people reach for valerian because they want to avoid prescription sleeping pills, or because they have heard it is natural and gentle. Natural does not always mean risk-free, though, so it is worth knowing the facts.
Valerian Root Bedtime Tea
You need
- dried, chopped valerian root1-2 g (about 1/2 to 1 teaspoon)
- freshly boiled water150 ml (about 2/3 cup)
- fresh mint or lemon verbena, to soften the smella few leaves (optional)
Method
- Bring fresh water to a boil.
- Put the chopped root in a cup or small teapot and pour the boiling water over it.
- Cover and steep for 10 to 15 minutes, then strain well.
- Drink it 30 to 60 minutes before bed. The European monograph allows a dose of 0.3 to 3 g of root per cup; start low.
- Have just one cup in the evening, and do not drive or drink alcohol afterward.
Tips
- Keep the root in a tightly sealed jar. The smell travels.
- Add the mint or lemon verbena for the last few minutes of steeping to make the taste easier.
- Give it about two weeks of regular use before deciding whether it helps you, and stop if it does not.
What the evidence says
The research is mixed. The US National Center for Complementary and Integrative Health describes the evidence on valerian for sleep as inconsistent, and notes that a 2017 guideline from the American Academy of Sleep Medicine advised against using it for chronic insomnia in adults.
Mayo Clinic notes that several studies suggest valerian may shorten the time it takes to fall asleep and improve sleep, but others found no benefit. Doses varied a lot between studies, so there is no clear best amount.
If it helps at all, it seems to work best after about two weeks of regular use rather than as a one-night fix. Mayo Clinic suggests trying sleep habit changes and cognitive behavioral therapy for insomnia first.
Sedatives, alcohol and driving
This is the most important part. Valerian can increase the sedative effect of alcohol and of medicines that slow the nervous system, such as benzodiazepines, opioid painkillers, and other sleep aids. Do not combine them.
Valerian may also make you drowsy enough to affect driving. The European monograph advises that people who feel affected should not drive or operate machinery. Drink it only when you are home for the night.
Check with your doctor or pharmacist before using valerian alongside any prescription medicine or other supplements, including St. John's wort.
Questions people ask
How fast does valerian work?
It is not reliably fast. Studies suggest any benefit tends to show up after about two weeks of regular use, and some people notice no difference at all.
Is valerian safe to take every night?
It appears reasonably safe for short-term use in most adults, with studies lasting up to about six weeks. Long-term safety is not known, so talk to a doctor if you want to use it for longer.
Can I have a glass of wine and valerian tea?
No. Alcohol and valerian can add to each other's sedating effect. Choose one or the other, and never drive after either.
Sources
- Valerian: Usefulness and Safety — National Center for Complementary and Integrative Health
- Valerian: A safe and effective herbal sleep aid? — Mayo Clinic
- European Union herbal monograph on Valeriana officinalis L., radix — European Medicines Agency
- Valerian root: summary for the public — European Medicines Agency
This article is for general information only and is not medical advice. Herbs can interact with medicines and health conditions. Talk to a doctor or pharmacist before trying a herbal remedy, especially if you are pregnant, breastfeeding, giving it to a child, or taking any medication.
