Valerian Root for Improved Sleep Quality
Valerian improves subjectively rated sleep quality in pooled analyses, but objective measures and trial quality are both weak.
Overview
Verdict
How It Works
Dosing & Protocol
Typical dose
- Recommended dose
- 300-600 mg of standardised valerian root extract 30-120 minutes before bed, for at least 2-4 weeks
- Expected timeframe
- 2-4 weeks
Protocol
- form
- Valeriana officinalis root extract; aqueous and hydroalcoholic extracts differ in composition, and many trials used combinations with hops or lemon balm
- duration
- 2-4 weeks; some trials suggest effects strengthen with continued use
- co factor
- Take 30-120 minutes before bed. Evidence is mixed and sleep quality is where valerian looks best. The Bent meta-analysis of 16 randomised trials found valerian improved subjective sleep quality, with a dichotomous outcome suggesting an 80% greater chance of reporting improved sleep, but the analysis flagged substantial heterogeneity and possible publication bias. Objective polysomnographic measures have generally shown smaller or absent effects, with some studies reporting increased slow-wave sleep. Preparations are highly variable, doses range widely, and many positive trials used combination products, which complicates attribution.
- titration
- Increase to 600 mg after two weeks if needed; trials have used up to 900 mg
- starting dose
- 300 mg of extract standardised to 0.8% valerenic acid, 60 minutes before bed
Evidence
What the studies say
Valerian for sleep: a systematic review and meta-analysis
Bent S, Padula A, Moore D +2 more
Valerian increased the likelihood of reported sleep improvement but objective measures showed no consistent benefit
Effectiveness of Valerian on insomnia: a meta-analysis of randomized placebo-controlled trials
Fernandez-San-Martin MI, Masa-Font R, Palacios-Soler L +3 more
Quantitative sleep parameters showed no statistically significant differences from placebo
Safety
Caveats
CBT-I is first-line for chronic insomnia in all major guidelines, outperforms hypnotics and supplements, and its benefits persist after treatment stops - it should be tried before or alongside anything else. The gap between subjective improvement and objective sleep measures in valerian trials is worth knowing: people report sleeping better more often than their sleep architecture shows it, which is not worthless but is not the same thing. Safety of valerian: generally well tolerated, with headache, dizziness, gastrointestinal upset and paradoxical excitation in some. Morning grogginess is common enough to matter for driving. It is sedating and must not be combined with alcohol, benzodiazepines, z-drugs, opioids, antihistamines or other sedatives. Rare hepatotoxicity has been reported, largely with multi-herb preparations - stop for jaundice, dark urine or unusual fatigue. Stop at least two weeks before surgery given interaction with anaesthetic agents. Avoid in pregnancy and breastfeeding. Withdrawal symptoms have been described after abrupt cessation of long-term high-dose use, so taper. Persistent unrefreshing sleep, loud snoring or witnessed apnoeas need assessment for sleep apnoea.
Less likely to help if
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