Valerian Root: Does It Help You Sleep?

Quick answer: Valerian root is a herb that has been used traditionally in evening routines for centuries. Scientific studies on valerian and sleep have produced mixed results, so it's best viewed as one part of a wind-down routine rather than a guaranteed fix. It's generally well tolerated, but it can cause drowsiness, so avoid combining it with alcohol or sedative medicines, and don't use it if you're pregnant or breastfeeding.

What is valerian root?

Valerian (Valeriana officinalis) is a flowering plant native to Europe and Asia. Its root has a long history of traditional use, going back to ancient Greece and Rome. Today it's one of the most widely used herbs in evening supplements across Europe.

What does the research say?

Valerian has been studied in a number of trials, but the results are mixed. Some people report feeling more relaxed at bedtime, while larger reviews haven't found consistent effects. Differences in extracts, doses and study designs make it hard to draw firm conclusions.

That's an honest picture, and it's why we recommend building good sleep habits first. Valerian can then be one part of that routine.

How people use it

• Taken 30 to 60 minutes before bed
• Used consistently for a few weeks, rather than as a one-off
• Often combined with magnesium or other ingredients in evening formulas

Our Sleep Night Gummies combine valerian root with magnesium, which contributes to normal psychological function. Read more about magnesium in our guide to magnesium for sleep.

Possible side effects

Valerian is generally well tolerated for short-term use. Reported side effects include:

• Headache
• Stomach upset
• Feeling drowsy or groggy the next morning
• Vivid dreams

Who should avoid valerian

• Pregnant or breastfeeding women
• Children, unless advised by a doctor
• Anyone taking sleeping tablets, sedatives, anti-anxiety medicines or antihistamines that cause drowsiness
• People with liver problems
• Anyone having surgery soon, as it may interact with anaesthesia

Avoid alcohol with valerian, and don't drive or use machinery if it makes you drowsy.

When to speak to your GP

If you've had trouble sleeping for several months, or it's affecting your daily life, see your GP. Ongoing insomnia often responds well to talking therapies such as CBT for insomnia, which the NHS recommends.

FAQs

Does valerian root actually work for sleep?

Research is mixed. It has a long history of traditional use, but studies haven't found consistent results.

How long does valerian take to work?

People usually take it 30 to 60 minutes before bed, and often use it consistently for a few weeks.

Can I take valerian with magnesium?

Yes, they're often combined in evening formulas. Check with your pharmacist if you take any medicines.

Reviewed by John Lebach (Nutrition Coach) and Numan Caan (Senior Sports Scientist)

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This article is for general information only and isn't medical advice. Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. If you take prescribed medication, are pregnant or breastfeeding, speak to your GP or pharmacist before starting a supplement.