Can Valerian Root Help You Sleep? Here’s What the Science Says

B25027 I By Lara Campbell, PharmD Student,  Class of 2026

Valerian root (Valeriana officinalis) is one of the most widely used herbal remedies for sleep issues. Marketed as a natural alternative to over-the-counter sleep aids, valerian has a long history of traditional use. But does science back the hype?

This blog dives deep into clinical studies to determine whether valerian is a sleepy-time superstar or just a placebo. 

What the Research Says

Study	Population / Design	Dosage & Formulation	Key Results
Zare Elmi et al. (2021)	72 patients who had undergone coronary artery bypass graft (CABG) surgery	530 mg of valerian root extract	Improved sleep latency, duration, efficiency, and reduced daytime dysfunction.
Leathwood et al. (1982)	128 adults, crossover design	400 mg valerian vs OTC vs placebo	Improved subjective sleep latency & quality, esp. in poor sleepers.
Balderer & Borbély (1985)	18 adults, lab vs home setting	450–900 mg valerian	Home setting: reduced sleep latency. Lab: no EEG changes.
Dimpfel & Suter (2008)	42 adults in a sleep lab setting	2 mL of a liquid extract of valerian/hops combination, diluted in 50 mL of water	Improved both objective (EEG) and subjective measures of sleep in poor sleepers
Shinjyo, Waddell, & Green (2020)	A Systematic Review and Meta-Analysis	Melatonin, diphenhydramine, valerian	Valerian was shown to improve subjective sleep quality and reduce anxiety.

How Does Valerian Work?

Valerian root contains active compounds like valerenic acid and valepotriates, which appear to affect GABA, a neurotransmitter that calms the brain.

Who Might Benefit Most?

Valerian appears to be most effective for:

• Individuals who rate themselves as poor or irregular sleepers
  
• People with long sleep latency (trouble falling asleep)
  
• Individuals prefer natural remedies 

Less effective for:

• Sleep maintenance issues (waking up frequently)
  
• Severe insomnia
  
• Use as an acute, one-night remedy

Your summary is generally accurate: Valerian is most likely to help those with difficulty falling asleep, especially when insomnia is mild and combined with anxiety, and valued by individuals seeking natural alternatives. It’s less supported for frequent night awakenings, severe insomnia, or as a one-off remedy.

For best results, use standardized extracts (e.g., 300–600 mg nightly with validated valerenic acid content) and take consistently over several weeks rather than relying on single doses. Always discuss with a healthcare provider, especially due to potential drug interactions and variable supplement quality

Safety, Side Effects & Interactions

Valerian is generally well-tolerated, but here’s what to watch for:

Aspect	Evidence-Based Summary
Short‑term safety	Appears well tolerated at typical doses (300–600 mg nightly), up to ~6 weeks
Long‑term safety	Insufficient data beyond ~6 weeks
Common side effects	Headache, dizziness, GI upset, dry mouth, vivid dreams, drowsiness
Rare risks	Liver injury (usually mild, reversible), withdrawal symptoms with abrupt cessation

Should Avoid With:

• Alcohol, benzodiazepines, barbiturates, narcotics, antihistamines, kava, and other sedatives can augment drowsiness or CNS depression.
• St. John’s Wort, antidepressants, statins, antifungals – potential for additive sedation or altered drug metabolism, including via mild CYP effects 

Pregnancy / Liver Disease:

• Not recommended during pregnancy or breastfeeding due to lack of safety data.
• Use with caution or avoid in individuals with existing liver disease, given rare reports of liver injury

Final Thoughts

The bottom line? Valerian root may help some people fall asleep faster, but it’s not a one-size-fits-all solution. If you struggle with sleep, especially falling asleep, a 2-4 week trial of valerian may be worth considering, particularly if you prefer natural options.

Consider if: You’re a light sleeper, new to sleep aids, or prefer botanical remedies.
Skip if: You need immediate relief, have liver issues, or are already on sedatives.

Your Sleep, Your Strategy

Before reaching for any sleep aid—natural or pharmaceutical—take a step back:

• Are your sleep habits optimized? 
• Are you consuming caffeine late in the day? 
• Are you consistent with bedtime and wind-down rituals? 
• Could stress, anxiety, or underlying health conditions be playing a role? 

Quality sleep starts with quality habits. Supplements like valerian can support, but not replace, a strong sleep foundation.

References

1. Zare Elmi HK, Gholami M, Saki M, Ebrahimzadeh F. Efficacy of Valerian Extract on Sleep Quality after Coronary Artery Bypass Graft Surgery: A Triple-Blind Randomized Controlled Trial. Chin J Integr Med. 2021;27(1):7-15. doi:10.1007/s11655-020-2727-1 
2. Leathwood PD, Chauffard F, Heck E, Munoz-Box R. Aqueous extract of valerian root (Valeriana officinalis L.) improves sleep quality in man. Pharmacol Biochem Behav. 1982;17(1):65-71. doi:10.1016/0091-3057(82)90264-7 
3. Balderer G, Borbély AA. Effect of valerian on human sleep. Psychopharmacology (Berl). 1985;87(4):406-409. doi:10.1007/BF00432503 
4. Dimpfel W, Suter A. Sleep-improving effects of a single dose administration of a valerian/hops fluid extract – a double blind, randomized, placebo-controlled sleep-EEG study in a parallel design using electrohypnograms. Eur J Med Res. 2008;13(5):200-204 
5. Shinjyo N, Waddell G, Green J. Valerian Root in Treating Sleep Problems and Associated Disorders: A Systematic Review and Meta-Analysis. J Evid Based Integr Med. 2020;25:2515690X20967323. doi:10.1177/2515690X20967323 
6. How Valerian Root Helps You Relax and Sleep Better. Healthline. Published approximately 3.6 years ago. Accessed August 6, 2025.
7. Fenton C, Keating GM, Wagstaff AJ. Valdecoxib: a review of its use in the management of osteoarthritis, rheumatoid arthritis, dysmenorrhea and acute pain. Drugs. 2004;64(11):1231‑12361. Published online in PubMed Central as PMC7914492.
8. National Center for Complementary and Integrative Health (NCCIH). Valerian. National Institutes of Health. Updated March 2024. Accessed August 6, 2025. https://www.nccih.nih.gov/health/valerian
9. American Academy of Family Physicians (AAFP). Bent S, Padula A, Moore D, Patterson M, Mehling W. Valerian for sleep: a systematic review and meta-analysis. Am Fam Physician. 2003;67(8):1755-1758. https://www.aafp.org/pubs/afp/issues/2003/0415/p1755.html
10. Mayo Clinic. Valerian. Mayo Foundation for Medical Education and Research. Accessed August 6, 2025. https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/valerian/faq-20057875
11. Sleep Foundation. Valerian Root. Sleep Foundation. Accessed August 6, 2025. https://www.sleepfoundation.org/sleep-aids/valerian-root
12. Healthline. Valerian Root Benefits, Uses, and Side Effects. Healthline Media. Updated 2025. Accessed August 6, 2025. https://www.healthline.com/nutrition/valerian-root
13. Vinmec International Hospital. 4 Potential Side Effects of Valerian Root. Vinmec Healthcare System. Accessed August 6, 2025. https://www.vinmec.com/eng/blog/4-potential-side-effects-of-valerian-root-en
14. National Institutes of Health LiverTox Database. Valerian. LiverTox: Clinical and Research Information on Drug-Induced Liver Injury. Bethesda (MD): National Institute of Diabetes and Digestive and Kidney Diseases; 2012-. Updated 2024. Accessed August 6, 2025. https://www.ncbi.nlm.nih.gov/books/NBK548255/
15. Poison Control. Valerian. National Capital Poison Center. Accessed August 6, 2025. https://www.poison.org/articles/valerian-164

Note: This blog is for educational purposes only and not a substitute for medical advice. Always consult your healthcare provider before starting any supplement, especially if you take medications or have chronic health conditions.

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