Valerian for sleep: does it really help?

Valerian may subjectively improve sleep in some people, but there is no convincing evidence that it reliably treats insomnia, shortens the time it takes to fall asleep, or increases sleep duration. The most recent umbrella review from 2024, which combined data from eight systematic reviews, found insufficient evidence for the effectiveness of valerian specifically as a treatment for insomnia. However, in some studies, people reported subjectively improved sleep—an important distinction from objectively measured sleep improvement. [1]

Current guidelines therefore treat valerian with caution. The 2023 European Insomnia Guidelines do not recommend herbal remedies for the treatment of insomnia due to a lack of convincing evidence. The 2025 US Department of Veterans Affairs and Department of Defense guidelines also recommend against the use of valerian for the treatment of chronic insomnia; the recommendation is rated "weak against" because the quality of the evidence is very low. [2]

However, valerian is not entirely useless. The European Medicines Agency recognizes the use of certain standardized medicinal products of valerian root for sleep disorders, and some other forms as traditional herbal remedies for sleep. This does not mean that every tea, tincture, or supplement labeled "valerian" has proven efficacy, nor does it conflict with recommendations for chronic insomnia: the regulatory monograph and clinical guidelines answer slightly different questions. [3]

The practical conclusion is that for occasional sleep difficulties, valerian may be an option that some people subjectively find helpful, but for recurring or chronic insomnia, it should not be relied upon as a primary treatment. For chronic insomnia, cognitive behavioral therapy for insomnia has a significantly stronger evidence base. [4]

What Valerian Research Really Shows

The main problem with the evidence base for valerian is not the complete lack of studies, but rather the poor consistency of their results. Different extracts, doses, herbal combinations, treatment durations, and sleep measurement methods have been used. Often, small studies have assessed only the patient's subjective experience, rather than objectively measuring sleep duration, time to fall asleep, or nocturnal awakenings. [5]

A 2024 umbrella review is one of the most informative contemporary analyses of this issue. The authors identified 70 publications, but only eight systematic reviews met the inclusion criteria. Overall, the results did not support the efficacy of valerian as a treatment for insomnia. However, a signal of subjective improvement in sleep quality was found: some patients actually rated their sleep better after taking valerian. A convincing effect was not confirmed for quantitative or objective measures. [6]

This difference is also evident in an older meta-analysis of 18 randomized trials. Sleep time was virtually identical to placebo: the mean difference was only 0.70 minutes, and the confidence interval crossed zero. There was also no convincing effect when quantitatively assessing sleep quality. However, when participants were simply asked whether their sleep had improved, the likelihood of answering "improved" was higher in the valerian group. The authors concluded even then that a subjective signal exists, although quantitative proof of efficacy was not possible. [7]

What is being assessed	What the data shows	How much can you trust the conclusion?
Subjective perception of sleep quality	Some studies have shown improvement	Possible effect, but results are mixed
Bedtime	No convincing stable reduction has been shown.	There is insufficient evidence
Total sleep duration	There is no consistent effect.	There is insufficient evidence
Night awakenings	No reliable improvement has been established	There is insufficient evidence
Sleep efficiency	The results are inconsistent	There is insufficient evidence
Treatment of chronic insomnia	Modern guidelines do not recommend valerian.	A more compelling conclusion

That's why the two statements—"I take valerian and feel I sleep better" and "valerian has been proven to cure insomnia"—are not equivalent. The former may well be true personal experience. There's insufficient evidence for the latter.

Why are the research results so contradictory?

Valerian is not a single, standardized preparation. Valeriana officinalis root contains many components, and their ratios depend on the source plant material, growing conditions, storage, and extraction method. Dry extract tablets, ground root for tea, alcohol tincture, and a combination preparation of valerian and hops are not interchangeable.

A 2020 systematic review included 60 studies with 6,894 participants and found precisely this problem: results varied significantly depending on the composition and quality of the extracts. The authors suggested that heterogeneity across the studies could be one reason for the inconsistent results. [8]

There's also a methodological challenge. Valerian has a distinctive odor, so in some studies, participants could guess whether they were receiving the active drug or a placebo. If the primary outcome is a person's response to the question "Did their sleep improve?", unblindedness can have a greater impact on the results than with objective sleep recording.

Finally, the term "sleep problems" has been used in studies to describe various conditions: short-term sleep deterioration, subjectively poor sleep, difficulty falling asleep, and diagnosed chronic insomnia. A treatment may show weak efficacy in people with episodic sleep problems and, at the same time, be insufficiently effective for a true chronic sleep disorder.

Subjectively, sleeping better - is that also an effect?

Yes, subjective improvement is important, but it cannot be automatically taken as evidence of normalized sleep.

For patients, it's not just the number of minutes of sleep they get that matters, but also how refreshed they feel in the morning. Therefore, subjective ratings are perfectly valid clinical measures. The problem arises when a slight improvement in self-assessment is interpreted as evidence that the drug actually shortens sleep latency, reduces awakenings, and increases sleep duration.

This is precisely the picture revealed by the current evidence base for valerian: there is a subjective signal, but it is poorly supported by objective or quantitative measurements. A 2024 umbrella review formulated this particularly clearly: possible improvements in subjective sleep quality were not accompanied by convincing evidence of efficacy in quantitative or objective measurements. [9]

In practice, this means that an individual may indeed find valerian beneficial. However, it's impossible to say with certainty who it will help and to what extent, much less promise an effect comparable to that of treating chronic insomnia.

What do current guidelines say?

For chronic insomnia, the position of professional guidelines is quite consistent: valerian is not a recommended treatment.

The 2023 European guidelines for the diagnosis and treatment of insomnia state that herbal remedies are not recommended for the treatment of insomnia due to insufficient evidence. The guidelines recommend cognitive behavioral therapy for insomnia as the first treatment for chronic insomnia. [10]

In its 2017 clinical practice guideline, the American Academy of Sleep Medicine issued a weak recommendation against the use of valerian for the treatment of sleep induction or sleep maintenance disorders in adults. The reason given was insufficient evidence of efficacy across clinically relevant parameters. [11]

The 2025 VA/DoD guideline update maintains its position: valerian is not recommended for use in chronic insomnia. The reviewed studies of valerian alone, which lasted 2-4 weeks and included 966 participants, did not assess objective sleep measures, and the results for subjective sleep quality were mixed. The working group rated the quality of the evidence as very low. [12]

At the same time, the VA/DoD strongly recommends cognitive behavioral therapy for insomnia. This multicomponent treatment includes time management in bed, stimulus control, addressing sleep-related thoughts and expectations, and other behavioral techniques. [13]

Why then does the European Medicines Agency approve valerian for sleep?

At first glance, there appears to be a contradiction: professional guidelines do not recommend valerian for insomnia, while the European Medicines Agency recognizes some valerian root preparations for sleep disorders.

But these documents answer different questions.

The EMA evaluates specific herbal medicinal products and specific production methods. For one type of dry ethanol extract, the agency recognizes "well-established use"—a well-established medicinal use for mild nervous tension and sleep disorders, based, among other things, on clinical studies. For other forms of valerian, the agency uses the "traditional use" category: use is permitted based on long-term medicinal use, even if clinical studies are insufficient to support a higher level of evidence. [14]

The chronic insomnia guidelines ask a different question: is the evidence reliable enough to recommend valerian over proven treatments for someone diagnosed with a chronic sleep disorder? The answer from current European and American guidelines is no. [15]

Therefore, it's more accurate not to choose between "the EMA is right" and "the guidelines are right," but to consider the context. A standardized herbal medicinal product may have regulatory approval for use in sleep disorders, but that doesn't make valerian a first-line treatment for chronic insomnia.

How long does it take for valerian to work?

Valerian doesn't seem like a reliable remedy for the "take a pill and fall asleep in 20 minutes" situation.

The European monograph emphasizes the gradual development of the intended effect. For a specific medicinal dry extract, prolonged use over 2-4 weeks is recommended to achieve the optimal effect; the drug is not considered a means for the acute, rapid relief of sleep disorders. [16]

This recommendation doesn't necessarily mean everyone needs to take valerian for four weeks. It applies to specific dosage forms described in the European monograph. If a person uses a different dietary supplement, the chemical composition and amount of active ingredients may differ.

Moreover, current guidelines on chronic insomnia do not consider sufficient evidence of efficacy even with prolonged use. Therefore, a lack of effect after several doses is not a reason to independently increase the dosage.

When to take valerian before bed

The European monograph for medicinal preparations of valerian root for sleep disorders recommends taking it approximately 30-60 minutes before bedtime; in some regimens, another dose is allowed earlier in the evening. [17]

But this time frame applies to specific registered herbal preparations. It doesn't prove that any valerian works optimally in exactly 30-60 minutes, nor does it automatically extend the regimen to tea, tincture, or an unknown dietary supplement extract.

If the packaging of a registered drug contains its own instructions, you should follow them.

How much valerian should I take for sleep?

There is no single, universal dose for valerian that works for every preparation. This is especially important because 500 mg of dry root and 500 mg of concentrated extract are completely different amounts of plant material.

For a specific dry extract included in the European medicinal monograph, a single dose is 450-600 mg of dry extract, equivalent to approximately 2-3 g of the original plant material. For other traditional preparations, the monograph specifies different amounts, including tea made from the ground root. These values refer to specific medicinal preparations with a specific preparation method and are not a universal dosage for any valerian supplement. [18]

The NCCIH reports that in adults, short-term use of 300-600 mg per day for up to six weeks appeared generally safe in studies. However, this figure describes the range over which safety was studied, not a proven optimal dose for treating insomnia. [19]

That's why the advice "take 500 mg of valerian" without specifying the specific preparation is uninformative. It's important to know what it is: root powder, dry extract, extraction ratio, solvent, combination product, or tincture.

Tea, tablets, tincture or extract: is there a difference?

Yes. Results from one drug cannot be automatically transferred to another drug.

The EMA separately lists ground and powdered dried root, fresh juice, liquid and dry extracts. Different extraction methods yield preparations with different compositions. [20]

Research also confirms the problem of standardization. In a 2020 review, the authors cited differences in the quality of plant extracts as one likely reason for the conflicting study results. [21]

Therefore, the claim that "studies have proven that valerian helps" is particularly problematic when applied to regular tea. Even if a certain standardized extract has shown results in a trial, this does not prove the equal effectiveness of a cup of homemade infusion.

Form	What is important to consider
Root tea	The amount of active ingredients varies; evidence of effectiveness is limited
Root powder	Not equivalent to concentrated extract
Standardized dry extract	It is precisely these individual drugs that have the most specific medicinal dosages.
Tincture	Concentration depends on the technology and the ratio of raw materials to solvent
Valerian + hops/lemon balm and other combinations	It is impossible to determine the effect of valerian itself based on the results of the combination drug.
Food additive of unknown standardization	It is more difficult to compare with clinical studies

Is Valerian Safe?

Short-term use is generally well tolerated by most adults, but long-term safety is less well studied.

According to the NCCIH, headache, upset stomach, a feeling of sluggishness or "fog-headedness," agitation, anxiety, and vivid dreams are possible. The safety of chronic long-term use remains uncertain. [22]

The VA/DoD, when evaluating studies of valerian, lists agitation, anxiety, dyspepsia, dizziness, vivid dreams, headache, and diarrhea. However, the quality of data on adverse effects is also low. [23]

The EMA lists nausea and abdominal cramps as side effects of valerian root products; their frequency has not been established. The agency also warns that valerian may affect the ability to drive and operate machinery. [24]

Can valerian be combined with alcohol and sleeping pills?

Without medical approval, such a combination is not advisable.

NCCIH recommends against combining valerian with alcohol or sedatives due to the potential for additive central nervous system depressant effects.[25]

This is especially important if a person is taking benzodiazepines, prescription sleeping pills, or other medications that can cause drowsiness. Adding valerian to an existing sedative regimen based on the principle that "it's just an herb" is not recommended.

The "separate the drugs by two hours" rule does not solve the problem: if both drugs have a sedative effect for several hours, the absence of simultaneous ingestion does not guarantee the absence of a combined effect.

Is valerian addictive?

There is no convincing evidence of classic drug addiction to valerian, but after long-term regular use, symptoms of abrupt withdrawal have been described.

The NCCIH reports cases of anxiety, irritability, increased insomnia, and some other symptoms after abrupt cessation of chronic use; rare reports have described more severe reactions. This does not allow one to claim that valerian causes dependence in the same way as benzodiazepines, but it is also incorrect to portray long-term, uncontrolled use as completely neutral. [26]

The problem is compounded by the fact that the safety of use over months and years has been significantly less studied than that of short-term use. Therefore, someone who takes valerian every night for a long time and feels they can't sleep without it would be better off understanding the cause of their insomnia rather than automatically continuing to take the supplement.

Can valerian damage the liver?

Reports of liver damage exist, but they are extremely rare and do not allow valerian to be considered a common cause of hepatotoxicity.

The NCCIH notes very rare reports of liver damage, and valerian is often taken in conjunction with other herbal remedies, making it difficult to establish an independent causal role. The long-term effects on the liver have also not been adequately studied. [27]

If jaundice, unusually dark urine, severe itching, persistent nausea, or significant worsening of health occur while using any herbal supplement, discontinue use and seek medical attention. Such symptoms should not be automatically dismissed as a "side effect of the herb."

Valerian during pregnancy, breastfeeding and in children

There is insufficient data on the safety of valerian supplements during pregnancy and breastfeeding, so experimenting with valerian supplements without medical necessity is not recommended. The NCCIH notes that little is known about its safety during pregnancy and breastfeeding. [28]

The EMA for valerian root medicinal products takes a more definitive regulatory position: they are not recommended during pregnancy and breastfeeding. [29]

Valerian-based medicinal products from the European monograph are also not recommended for children under 12 years of age. This does not mean that accidental dietary exposure poses a similar risk; this is specifically the medicinal use of the herbal product. [30]

What to do if valerian doesn't help

If the problem arises after several stressful nights, the first step is usually not to increase valerian intake. It's more helpful to restore adequate sleep, maintain a consistent wake-up time, and rule out obvious causes such as late-night caffeine, alcohol, changes in routine, pain, or medications that interfere with sleep.

If difficulties with falling asleep or maintaining sleep recur several times a week and persist for months, the issue goes beyond choosing a "stronger herb." Current European and American guidelines consider cognitive behavioral therapy for insomnia as the primary treatment for chronic insomnia. [31]

This is a fundamentally different approach than typical "sleep hygiene" advice. Cognitive behavioral therapy involves structured interventions that address sleep patterns, stimulus control, time in bed, and thoughts that contribute to insomnia. The VA/DoD strongly recommends it in its 2025 guidelines. [32]

Another cause should also be sought if insomnia is accompanied by loud snoring with pauses in breathing, severe daytime sleepiness, an irresistible urge to move your legs in the evening, depressive symptoms, chronic pain, or sleep disturbances that began after a change in medication therapy.

Valerian or cognitive behavioral therapy for insomnia

For an occasional bad night, such a comparison isn't always appropriate. But with chronic insomnia, the difference is fundamental.

Parameter	Valerian	Cognitive behavioral therapy for insomnia
Quality of evidence in chronic insomnia	Low/very low	Significantly higher
Subjective improvement in sleep	Perhaps some people	Confirmed by research
Significant impact on key insomnia indicators	Not installed	Confirmed
Current recommendations	Not recommended as a treatment for chronic insomnia	Recommended as a first line
Addresses the underlying mechanisms of insomnia	Not proven	It is precisely at them that it is aimed
Long-term strategy	There is insufficient evidence	Used as a basic treatment

Sources: [33]

What is often misunderstood

"Valerian is a natural sleep aid." The term creates the impression of a predictable medicinal effect that research does not support. Possible subjective improvement does not equate to reliable sleep-inducing action. [34]

"If one pill doesn't help, you need to increase the dose." No. The composition of medications varies, there is no universal dose, and increasing the dose does not guarantee greater effectiveness.

"Valerian acts immediately." For specific drugs, on the contrary, the EMA describes a gradual development of the effect and does not consider them as a means for acute intervention. [35]

"If I feel like I'm sleeping better, the research is wrong." No. The most recent review does allow for subjective improvement. The problem is that it's not reliably replicated and isn't convincingly supported by quantitative sleep measures. [36]

"It is safe to combine this herbal remedy with alcohol." For valerian, the NCCIH specifically recommends avoiding combinations with alcohol and sedatives. [37]

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 Michigan State University College of Human Medicine. He is board certified by the American Board of Sleep Medicine and has been researching insomnia and circadian disorders for more than two decades. [38]

Drake co-authored a 2024 umbrella review of valerian. The research team concluded that existing systematic reviews do not support the effectiveness of valerian as a treatment for insomnia, although there may be an effect on subjectively perceived sleep quality. This is likely the most accurate current formulation of the answer to the question "does valerian work?" [39]

Dieter Riemann, PhD, is Professor Emeritus of Clinical Psychophysiology at the University Hospital of Freiburg, a somnologist and psychological psychotherapist, and one of the leading experts on insomnia at the European Society for Sleep Research. He led the revision of the 2023 European Insomnia Guidelines and has been involved in sleep research and cognitive behavioral therapy for many years. [40]

The 2023 European guidelines, co-authored by Riemann, do not recommend herbal remedies for the treatment of insomnia due to insufficient evidence, while cognitive behavioral therapy is considered as first-line treatment.[41]

Frequently Asked Questions

Does valerian help you fall asleep faster?

This has not been conclusively proven. Individual studies have reported improvements, but meta-analyses have not shown a consistent, clinically significant reduction in sleep time. [42]

Why then do many people say that it helps them sleep better?

Because subjective improvement does appear in some studies. It may be real for a particular individual, but it is much less consistently reflected in objective measures of sleep. [43]

Can valerian be taken only once before bed?

You can find such schemes in the instructions for specific products, but the European monograph emphasizes the gradual development of the intended effect and does not consider valerian to be an optimal remedy for acute sleep correction. [44]

How many minutes before bedtime should it be taken?

For specific European medications, take approximately 30-60 minutes before bedtime. This is not a universal guideline for all dietary supplements. [45]

What is the standard dose of valerian for sleep?

There is no standard dosage. The EMA lists 450-600 mg for a specific dry extract, but other forms have different dosages. Therefore, milligrams cannot be compared without information about the product. [46]

How many weeks can you take valerian?

The NCCIH reports apparent safety at the doses studied for up to six weeks, but long-term safety is unknown. The European monograph for this drug recommends a 2-4 week course and recommends contacting a doctor if symptoms persist or worsen. [47]

Is it possible to feel sleepy in the morning?

Lethargy, dizziness, and other central nervous system effects are possible. The EMA warns of the potential impact of valerian-based medicinal products on the ability to drive and use machines. [48]

Can you take valerian with alcohol?

Not recommended. Potential for cumulative sedative effects. [49]

Can it be combined with sleeping pills?

It is better not to do this without consulting a doctor, since the sedative effects can be additive. [50]

Which is more effective - valerian or melatonin?

These are not universally applicable, interchangeable treatments. For chronic insomnia, current guidelines do not recommend either conventional herbal remedies or rapid-release melatonin as universal therapy; melatonin has specific indications related to circadian disorders and certain age-related scenarios. [51]

Should you try valerian for chronic insomnia?

There is no reason to prioritize it as a primary treatment. If problems persist for months, cognitive behavioral therapy for insomnia is an evidence-based first choice, and the underlying causes of the sleep disorder should be assessed separately. [52]

Main

Valerian is not a "placebo," but it is also not a proven universal sleep aid. The most recent analysis of studies shows possible subjective improvement in sleep quality without convincing evidence of treatment for insomnia itself, based on quantitative and objective measures. [53]

Therefore, in rare episodes of poor sleep, a person may subjectively experience benefit from a standardized preparation. However, for chronic insomnia, current European guidelines, VA/DoD 2025, and the American Academy of Sleep Medicine do not consider valerian as a recommended treatment. [54]

If sleep problems persist, a more useful question is not "which valerian herb should I choose?" but rather why sleep is disrupted and whether the problem meets the criteria for chronic insomnia. In this case, cognitive behavioral therapy for insomnia has the most evidence-based support. [55]