Valerian and sleep quality: is there an effect?

Valerian may improve the subjective perception of sleep quality in some people, but the evidence for this effect remains mixed, and convincing and reproducible improvements in objective sleep parameters—time to fall asleep, sleep duration, number of nocturnal awakenings, or sleep efficiency—have not yet been established. The most recent umbrella review from 2024 reached precisely this conclusion: a signal of subjective improvement in sleep quality exists, but it is not consistently supported by quantitative and objective measurements. [1]

This distinction is crucial. The phrase "I feel like I sleep better after taking valerian" may well describe a real beneficial effect for a specific individual. However, it cannot be used to conclude that valerian reliably shortens the time it takes to fall asleep, increases deep sleep, reduces nighttime awakenings, or treats chronic insomnia. This is why current European guidelines on insomnia do not recommend herbal medicine as a treatment for this disorder, and the 2025 VA/DoD guidelines specifically recommend against the use of valerian for the treatment of chronic insomnia. [2]

The picture isn't entirely negative, however. Individual studies of specific standardized extracts have shown improvements in both subjective and objective measures. For example, a 2024 randomized trial in adults with mild sleep disturbance symptoms found improvements in the sleep quality index, time to fall asleep, sleep duration, and sleep efficiency. However, the study was relatively small, examined a specific standardized extract, and was funded by the ingredient's manufacturer. While its results are interesting, they don't automatically generalize the effect to any valerian tea, tincture, or tablet. [3]

In practice, valerian is more accurately viewed not as a proven remedy that “makes sleep deep and high-quality,” but as a herbal product with a possible moderate subjective effect in some people and, as yet, an insufficiently reliable evidence base for objectively improving sleep.

What does "sleep quality" actually mean?

Sleep quality isn't a single indicator that can be measured by a single number. Someone might sleep eight hours but wake up frequently and feel groggy in the morning. Another might sleep less, but fall asleep quickly, barely wake up, and feel refreshed.

The Pittsburgh Sleep Quality Index (PSQI) is often used in research. This self-report questionnaire measures seven components: subjective sleep quality, time to fall asleep, sleep duration, habitual sleep efficiency, sleep disturbances, sleep medication use, and daytime functioning. Therefore, an improvement in the overall score on this test does not necessarily mean that a person has objectively increased their time in deep sleep. [4]

Objective studies answer other questions. Actigraphy—a motion sensor typically worn on the wrist—approximately estimates sleep and wake times in a typical home environment. Polysomnography records electrical activity in the brain, eye movements, muscle tone, and other physiological signals, allowing for sleep stage assessment. This is why subjective and objective "quality" may diverge.

To understand valerian research, it is helpful to separate several parameters.

Indicator	What does it mean?	Can a person evaluate himself?
Subjective quality of sleep	How well, calmly and restoratively does a person feel they slept?	Yes
Sleep latency	How long does it take from trying to fall asleep to actually sleeping?	Approximately
Total sleep duration	How much time did the person actually sleep?	Approximately; more accurately estimated by instruments
Waking up after falling asleep	How long did the person stay awake at night?	Often underestimated by humans
Sleep efficiency	Proportion of time in bed actually spent sleeping	Requires calculation
Sleep architecture	The ratio of REM and non-REM sleep stages	Polysomnography is needed
Morning recovery	How alert does a person feel after sleep?	Subjective indicator

It is the confusion of these indicators that leads to a common, but incorrect, conclusion: if people in a study answered “sleep got better,” this does not prove that valerian increased the duration of deep sleep.

What do meta-analyses of sleep quality show?

The most consistent signal does relate to subjective sleep quality, but even here the result cannot be considered conclusively proven.

A 2010 meta-analysis included 18 randomized, placebo-controlled trials. When the authors assessed a simple question—whether a person reported improved sleep—the result was statistically favorable for valerian. However, quantitative assessments of sleep quality were virtually indistinguishable from placebo, and the mean change in time to fall asleep was only 0.70 minutes, with a confidence interval that included no effect. The authors concluded that subjective improvement is possible, but objective or quantitative measures have not confirmed efficacy. [5]

A more recent meta-analysis from 2020 pooled ten studies of subjective sleep quality with 1,065 participants. The pooled effect size was Hedges' g of 0.36, but the 95% confidence interval was -0.08 to 0.81, meaning it included no effect. The heterogeneity of the studies was very high, with an I² of approximately 85%. This means that the studies yielded significantly different results and were poorly described by a single overall figure. [6]

The authors of this review suggested that some of the differences may be explained by the preparations used: root, powder, and various extracts. However, such subgroup results should be interpreted with caution. The analysis included small studies of varying quality, and in some cases, the most effective dose studied was selected for the meta-analysis. Therefore, the conclusion that "whole root is proven superior to extract" would be too strong. [7]

In 2024, a higher level of synthesis—an umbrella review—was published, encompassing existing systematic reviews and meta-analyses. Of the 70 publications identified, eight reviews met the criteria. The final assessment was cautious: valerian may provide subjective improvements in sleep quality, but there is no convincing evidence of efficacy for insomnia or objective sleep measurements. The authors specifically noted the small number of high-quality studies, their methodological shortcomings, and significant heterogeneity. [8]

Can a person really feel like they are sleeping better?

Yes. And such an effect should not be automatically considered "self-hypnosis."

Subjective sleep quality is a clinically significant indicator. If a person experiences less anxiety before bed, perceives the night as more restful, and feels more rested in the morning, this is valuable even when polysomnography shows no significant change in sleep structure.

The problem only arises when a subjective result is described as a physiologically proven change. A modern umbrella review specifically highlights this discrepancy: a subjective signal is detected significantly more often than a convincing quantitative or objective effect. [9]

Furthermore, sleep studies are particularly sensitive to expectations. People know they're taking a sleep aid and may evaluate their nighttime experiences differently. For valerian, blinding participants is further complicated by the drug's distinctive odor. This is one reason why it's important to compare self-reports with actigraphy or polysomnography in studies.

Therefore, the statement "valerian improved my sleep quality" may be a valid individual assessment. But it doesn't mean the same effect will be replicated in most people.

Does valerian improve sleep time?

A consistent reduction in time to fall asleep was not demonstrated across studies.

A 2010 meta-analysis found no significant benefit: the pooled difference between valerian and placebo was less than one minute.[10]

The results of individual trials, however, vary significantly. For example, a randomized trial in 16 elderly women with insomnia compared 300 mg of concentrated valerian extract with placebo over two weeks. The authors used sleep diaries, actigraphy, and laboratory polysomnography. No significant advantage in sleep time was observed with valerian either after the first dose or after two weeks of treatment. [11]

In contrast, a study of a specific standardized extract published in 2024 found a significant reduction in sleep latency as measured by actigraphy and polysomnography. Participants received 200 mg of the extract with 2% valerenic acids for eight weeks. [12]

These conflicting results clearly illustrate the main problem with valerian: it's impossible to say that "studies have proven a reduction in the time it takes to fall asleep" or, conversely, that no effect ever occurs. Rather, the result depends on the study and the drug, and the overall body of data does not yet demonstrate a reliable, reproducible effect.

Does valerian reduce nighttime awakenings?

There is no convincing evidence.

In a study of elderly women, there was no improvement in wake time after initial sleep onset. Furthermore, after two weeks of valerian, this measure increased relative to baseline, although such a single-group analysis cannot be used as evidence that valerian worsens sleep. The main comparison of valerian with placebo was negative. [13]

In a positive 2024 study, the overall Pittsburgh Index score improved, but the "sleep disturbance" subscale, which includes various reasons for waking up at night, was not statistically significantly different from placebo.[14]

Therefore, the statement “valerian makes sleep uninterrupted” goes beyond the scope of evidence.

If a person regularly wakes up many times during the night, especially with snoring, a feeling of suffocation, palpitations, pain, frequent urge to urinate, or irresistible leg movements, the task is primarily to find the cause of sleep fragmentation, rather than trying to make sleep “deeper” with an herbal sedative.

Does valerian increase overall sleep duration?

Here the results are also contradictory.

Systematic reviews of earlier studies found no consistent increase in total sleep duration or sleep time as measured by polysomnography. A review of randomized trials noted no consistent significant changes in sleep efficiency, sleep duration, sleep stages, sleep onset time, or number of awakenings. [15]

In a positive 2024 study of a specific standardized extract, actual sleep time as measured by actigraphy increased more than with placebo, and in a small subgroup who underwent polysomnography, improvements in total sleep duration were also recorded by day 56. [16]

But this result so far rather shows that a separate standardized preparation deserves further study than proves the general properties of valerian.

Does valerian make you sleep deeper?

There is currently no sufficient evidence to suggest that valerian reliably increases deep sleep.

A small, double-blind, crossover study included only 16 patients with confirmed psychophysiological insomnia. No changes were observed after a single dose. After 14 days of treatment, some differences related to slow-wave sleep were recorded: the time to the onset of deep sleep decreased, and its proportion increased slightly compared to baseline. However, of the large number of parameters studied, most did not differ between valerian and placebo. [17]

An even smaller pilot study reported an increase in slow-wave sleep and a decrease in stage 1 sleep in “poor sleepers,” but included only 14 people. Time to sleep onset, wakefulness after sleep onset, and subjective sleep quality were unchanged.[18]

In another randomized trial in older women, no difference in the proportion of REM and NREM sleep stages was found between valerian and placebo.[19]

Therefore, the popular claim that valerian increases deep sleep is based mainly on small, early studies and is not supported by sufficiently robust evidence for a clinical recommendation.

Does valerian affect REM sleep?

A reliable specific effect on the REM sleep phase has also not been established.

In an early 16-patient study, some REM sleep changes occurred simultaneously with both valerian and placebo, so they could not be reliably attributed to the drug.[20]

A systematic review of polysomnographic studies also found no consistent significant changes in REM sleep or other stages.[21]

Therefore, arguments that valerian “normalizes sleep architecture,” “increases the restorative phase,” or “maintains proper REM” sound more confident than clinical data allows.

Does valerian improve sleep efficiency?

Sleep efficiency is calculated as the ratio of the time a person actually sleeps to the total time spent in bed.

For example, if a person is in bed for eight hours but sleeps only six and a half, their sleep efficiency is lower than that of a person who is in bed for seven hours and sleeps almost all of that time.

In a small study of older women, valerian did not improve sleep efficiency as measured by either actigraphy or polysomnography.[22]

In a 2024 study, a specific extract, in contrast, statistically improved sleep efficiency as measured by actigraphy from day 14 and by polysomnography after eight weeks.[23]

Once again, this does not demonstrate a well-established class effect of valerian, but rather a contradictory evidence picture.

Does valerian help you wake up feeling more rested?

There is significantly less research on this issue.

In a 2024 standardized extract study, participants were more likely to report feeling more refreshed upon waking at days 28 and 56, while daytime sleepiness scores also decreased.[24]

However, these data come from a single, relatively small study of young adults with mild sleep disturbance symptoms and no serious underlying medical conditions. The study was funded by OmniActive Health Technologies, the company that developed the commercial extract studied; this does not invalidate the results, but it does provide important context when assessing the independence and need for reconfirmation. [25]

There is no consistent evidence yet in the broader literature for improved morning recovery.

Why a positive 2024 study doesn't change the overall conclusion

This study deserves attention precisely because it addressed some of the weaknesses of the older literature.

Eighty adults were enrolled, 72 of whom completed the study. In addition to questionnaires, actigraphy was used; some participants underwent polysomnography. A strictly standardized extract with a specified valerenic acid content was studied over an eight-week period. The results were positive across several subjective and objective endpoints. [26]

But one positive experiment doesn't cancel out decades of conflicting literature. The sample size was still relatively small, the participants were young people with mild complaints and no serious underlying conditions, and the results were specific to a specific drug. Furthermore, the study was funded by the ingredient's manufacturer. [27]

Therefore, the evidence hierarchy is important: the results of a single randomized trial should be considered alongside systematic reviews, umbrella reviews, and clinical guidelines. The most recent umbrella review still considers the evidence for insomnia treatment to be insufficient. [28]

This is a good example of why the medical news story "scientists have proven that valerian improves sleep" would be too categorical. A more accurate conclusion is that a specific standardized extract yielded a positive result, which requires independent replication.

Who benefits most from valerian?

There is no reliably defined group of “responders” yet.

There is no evidence to suggest that valerian works particularly well for women, the elderly, young people, people with anxiety, or people who have trouble falling asleep.

There are some studies that have yielded varying results in different groups. For example, in elderly women with insomnia, a two-week course did not improve measured sleep parameters. [29]

In a newer study of young adults with mild sleep disorders, a specific extract showed an effect.[30]

But it is impossible to directly compare these studies and conclude that “valerian helps the young, but not the elderly”: different drugs, doses, treatment durations, and methodology were used.

Similarly, it's impossible to confidently claim that the drug is particularly effective for "nervous insomnia." Some studies have simultaneously documented a reduction in anxiety and an improvement in sleep, but it hasn't yet been determined whether the improved sleep was due to the reduced anxiety or an independent effect of the drug.

Single dose or course

If valerian has an effect, studies suggest repeated use rather than reliable action after a single tablet.

In a small polysomnographic study, a single dose did not change either sleep structure or subjective assessment. Some changes appeared only after 14 days. [31]

A 2020 meta-analysis of studies on subjective sleep quality assessed repeated use lasting from a few days to eight weeks.[32]

The EMA also characterizes the effects of certain valerian root preparations as developing gradually, rather than the typical rapid "take it and you're guaranteed to be asleep in half an hour" effect.[33]

However, this does not necessarily recommend taking valerian for months. The NCCIH notes that short-term use appears to be quite safe for most adults, while long-term safety has been less well studied. [34]

Tea, regular tablets, and standardized extract are not the same thing.

This is one of the main reasons why research results are difficult to compare.

Various studies have used ground root, powder, aqueous or alcoholic extracts, products with varying levels of valerenic acids, and combinations of valerian with other plants. The EMA is also considering several different medicinal forms of Valeriana officinalis root. [35]

A 2020 meta-analysis directly attributed some of the heterogeneity in results to differences in drugs. [36]

Therefore, one cannot take the results of a study on 200 mg of a standardized extract with 2% valerenic acids and claim that a cup of homemade valerian tea will have the same effect.

This also explains why the simple question "how many milligrams of valerian do I need for good sleep?" isn't always meaningful. Milligrams of dried root and milligrams of concentrated extract are not equivalent.

Is it possible to evaluate the effect on yourself?

If someone decides to try valerian and has no contraindications or potentially dangerous drug combinations, it's more helpful to determine in advance what specific result they expect, rather than judging the drug based on general sensations.

For example, during the week before starting, you can record the approximate time it takes to fall asleep, the number of noticeable awakenings, the time of final awakening, the subjective quality of the night, and how you feel in the morning. These same indicators can then be compared while using the medication.

This home diary isn't a clinical trial and doesn't rule out the placebo effect. But it does help avoid a situation where someone takes a medication for months simply because "it would probably be worse without it."

Five questions are helpful: has it become easier to fall asleep? Have awakenings decreased? Has sleep time increased? Has it become easier to wake up? Has daytime sleepiness decreased? If none of these parameters have significantly changed, increasing the dose in the hopes of "uncovering a cumulative effect" has no compelling evidence base.

When poor sleep quality can't be solved with valerian

If a person regularly spends enough time in bed but continues to wake up feeling tired, it is necessary to consider more than just insomnia.

Poor sleep quality may be associated with obstructive sleep apnea, restless legs syndrome, periodic limb movements, chronic pain, depression, anxiety disorder, alcohol, medications, shift work, or circadian rhythm disorders. European guidelines recommend assessing sleep history and comorbid conditions, and using polysomnography if other sleep disorders are suspected and in certain cases of resistant insomnia. [37]

It is especially unwise to mask complaints with a herbal sedative if there is loud, persistent snoring, observed pauses in breathing, awakening with choking, severe daytime sleepiness, or falling asleep in dangerous situations.

A person may subjectively say, “I just don’t sleep well,” when the problem lies not in the brain’s ability to fall asleep, but, for example, in repeated episodes of sleep-disordered breathing.

Valerian for chronic insomnia

For chronic insomnia, current recommendations do not consider valerian as a first-line therapy.

The 2023 European Guidelines for the Diagnosis and Treatment of Insomnia analyze herbal medicine separately. The authors acknowledge that some meta-analyses showed a slight advantage of valerian over placebo, but emphasize the low quality of the original studies. The final recommendation: herbal remedies should not be used for the treatment of insomnia due to insufficient evidence. [38]

The 2025 VA/DoD guidelines include valerian, along with chamomile, melatonin, passionflower, and saffron, in a group of agents that are recommended not to be used for the treatment of chronic insomnia; the strength of the recommendation is "weak against," and the quality of the evidence is rated as very low.[39]

The American Academy of Sleep Medicine also previously recommended against the use of valerian for chronic insomnia due to insufficient evidence of efficacy. This conclusion continues to be cited in current NCCIH materials and in the current AASM guideline on combination treatment of insomnia. [40]

This doesn't mean that anyone should never try valerian. It does mean that if a person has a true chronic sleep disorder, valerian should not replace treatments whose effectiveness has been much better documented.

What is more effective in improving sleep quality in chronic insomnia?

Current recommendations prioritize cognitive behavioral therapy for insomnia (CBT-I).

It differs from the usual advice of "don't look at your phone and ventilate your room." It is a structured treatment that addresses time spent in bed, the association of the bed with sleep, behavior during nighttime waking, anxiety and beliefs about sleep, and sleep patterns. European guidelines consider CBT-I a first-line treatment for chronic insomnia. [41]

VA/DoD 2025 also recommends CBT-I over pharmacotherapy as the initial strategy for chronic insomnia. [42]

Therefore, when a problem persists for months, the main question is usually not “which form of valerian is best for improving sleep quality,” but “why does insomnia persist and what evidence-based treatment matches its mechanism.”

Safety also affects sleep quality.

Valerian is generally well tolerated when used short-term, but it does have side effects.

The NCCIH lists headache, upset stomach, a feeling of lethargy, agitation or anxiety, and vivid dreams. After very long-term regular use, symptoms have also been described with abrupt withdrawal. Long-term safety remains poorly understood. [43]

For an article specifically about sleep quality, the paradox is particularly important: a drug taken "to improve sleep" can cause unpleasant dreams, morning sluggishness, or subjectively worse health the next day in an individual.

The NCCIH also recommends against combining valerian with alcohol or sedatives due to the potential for additive depressant effects.[44]

Therefore, evaluating a product solely by how quickly a person falls asleep is insufficient. If falling asleep becomes slightly easier, but the next morning there is significant sluggishness, the overall result cannot be considered a clear improvement in sleep quality.

What is often misunderstood

"If you feel like you slept better after taking valerian, it means you were getting more deep sleep." No. Subjective assessment and sleep architecture are different indicators. A modern umbrella review finds possible subjective improvement without consistent objective confirmation. [45]

"Valerian has been shown to increase deep sleep." No. This signal has been found in a few very small, older studies, but it has not been robustly confirmed in the broader literature.[46]

"If valerian doesn't help you sleep after the first pill, you need to take more." While a single dose often fails to produce a noticeable effect, this doesn't necessarily mean increasing the dose. Effectiveness remains uncertain regardless of how many days a person takes the medication.

"New studies have already proven effectiveness." One well-designed study of a specific standardized extract yielded positive results, but it was relatively small, product-specific, and funded by the extract's developer. It needs to be independently replicated. [47]

"If the EMA approves valerian preparations for sleep disorders, then it has been proven to treat chronic insomnia." These are different questions. The regulator evaluates specific herbal medicines and traditional uses, while clinical guidelines assess whether there is sufficient evidence to recommend an intervention for patients with chronic insomnia. The European guidelines do not make such a recommendation for herbal medicine. [48]

Key points from experts

Christopher L. Drake, PhD, is a sleep medicine specialist, director of Sleep Research at Henry Ford Health, and professor of medicine at the Michigan State University College of Human Medicine. Henry Ford Health's official profile states that he is board certified by the American Board of Sleep Medicine, directs research into insomnia and other sleep disorders, and has years of clinical research experience.[49]

Drake co-authored a 2024 umbrella review of valerian. The research team concluded that the evidence does not support valerian as a treatment for insomnia, although the literature does suggest subjective improvements in sleep quality. The authors specifically emphasized the lack of a similarly convincing effect with quantitative and objective measurements. [50]

Dieter Riemann is Professor Emeritus of Clinical Psychology at the University Hospital of Freiburg, a founding member of the European Insomnia Network, and a specialist in insomnia and sleep psychophysiology. His official university profile lists his many years of work with the European Sleep Research Society, his involvement in sleep disorder classifications, and his leadership of European insomnia guidelines. [51]

Riemann is the first author of the 2023 European insomnia guidelines. The working group acknowledged that individual meta-analyses of valerian provide a small positive signal, but considered the quality of the primary studies to be insufficient; therefore, herbal interventions are not recommended for the treatment of insomnia.[52]

Frequently Asked Questions

Does valerian really improve sleep quality?

Perhaps subjectively, in some people. But no consistent objective improvement in sleep has been demonstrated across the entire body of research. [53]

Does valerian make you sleep deeper?

There is no conclusive evidence. Several small studies have noted changes in slow-wave sleep, but these results are not reproducible. [54]

Does it reduce night waking?

No consistent effect has been demonstrated. In some studies, the corresponding indicators were no different from placebo. [55]

Is it possible to sleep longer after taking valerian?

In individual studies, sleep duration has been increased, but systematic reviews do not support this as a robust overall effect.[56]

Does valerian help you fall asleep faster?

In individual trials, yes, but pooled studies yield inconsistent results. A 2010 meta-analysis found no clinically significant reduction in time to fall asleep. [57]

Why do I feel an effect if the research is doubtful?

Because research doesn't claim the effect is impossible. It shows that it's unstable and poorly replicated across groups. Subjective improvement is precisely the most consistent positive signal. [58]

How many days can it take for sleep quality to change?

In studies, positive results were more often assessed after repeated use over several weeks, rather than after a single dose. However, there is no proven universal time frame for valerian to begin working. [59]

Does the form of valerian matter?

Yes. Extracts differ significantly in production technology and content of active substances, so the results of one drug cannot be automatically transferred to another. [60]

What is better for quality sleep - tea or pills?

There's insufficient evidence to confidently select a single form. It's more appropriate to evaluate a specific standardized product rather than the general category of "valerian."

Can valerian impair sleep quality?

Some people may experience agitation, anxiety, or vivid dreams, so subjective worsening is possible.[61]

Is it possible to take it every night for months?

Long-term safety has not been adequately studied. NCCIH characterizes short-term use as generally well-tolerated, but does not have sufficient data for long-term regular use.[62]

Will valerian help with chronic insomnia?

Current European and American guidelines do not recommend it as a treatment for chronic insomnia due to insufficient evidence.[63]

Main

The question "does valerian improve sleep quality?" cannot be reduced to a simple "yes" or "no."

The most plausible effect is subjective: some people do report sleeping better. However, meta-analyses and an umbrella review do not confirm similarly reliable improvements in sleep onset time, duration, continuity, efficiency, or sleep architecture. [64]

Individual modern studies of standardized extracts look encouraging and even show objective changes, but so far these are product-specific results that require independent replication. [65]

Therefore, with occasional complaints, a person may subjectively consider valerian beneficial. However, if poor sleep persists for months, accompanied by significant nighttime awakenings or daytime functional impairment, it is more rational to seek the cause and use methods with a more reliable evidence base, rather than attempting to achieve "deeper sleep" by increasing the valerian dose. [66]