Valerian for Sleep Problems
Studies on valerian reveal it may be able to help with sleep problems and alleviate anxiety.
These are stressful times in the scientific community. Uncertainty looms as universities struggle to adapt to newly announced government funding cuts, raising concerns about project cancellations, program disruptions, and even job losses. To say that my colleagues and I are stressed and losing sleep would be an understatement. Change is never easy, but I remain hopeful that these challenges will resolve without crippling our nation's ability to lead in biomedical research.
This experience has also led me to explore herbal remedies—beyond chamomile, which I wrote about last month—that have been studied for their capacity to reduce anxiety and improve sleep quality. Today, we turn our focus to a beautiful little herb from Europe and Asia: valerian.
Valerian for Better Sleep?
Sleep problems are common and often go hand in hand with anxiety and other health issues. During stressful times, many people reach for a drink to calm their nerves, believing it will help them relax and fall asleep. While alcohol may initially create a sense of relaxation, it disrupts the brain’s natural balance, particularly by affecting GABA, a neurotransmitter that helps promote calmness. As the alcohol wears off, rebound anxiety can set in, making you feel even more on edge. Additionally, alcohol interferes with normal sleep cycles, leading to restless, fragmented sleep and reducing the amount of restorative REM sleep your body needs to function at its best.
Chronic sleep deprivation not only impairs overall health but also increases the risk of developing serious conditions, negatively impacting quality of life and well-being. Common treatments for sleep disturbances include melatonin and medications like diphenhydramine and doxylamine, though these can come with undesirable side effects. Valerian (Valeriana officinalis L.), a member of the Caprifoliaceae family, is a widely used herbal remedy for sleep support, though clinical studies have reported mixed results regarding its effectiveness.
Chemical Makeup and Bioactivities of Valerian
Valerian root has been used in traditional European medicine for centuries as a natural remedy for relaxation and sleep support. While scientists are still working to fully understand how it works, research suggests that valerian affects the central nervous system (CNS) in ways that promote calmness and drowsiness, making it a popular choice for those struggling with stress and sleep issues.
Recent studies have uncovered more potential health benefits of valerian beyond sleep support. Research suggests it may have neuroprotective effects, meaning it could help protect brain health. It has also been studied for its role in reducing anxiety, lowering blood pressure, relieving muscle spasms in the airways (helpful for respiratory conditions like asthma), and calming uterine cramps associated with menstrual pain (dysmenorrhea).
Valerian’s bioactive effects come from a complex mix of natural compounds, including valerenic acid and iridoids, which are believed to interact with brain receptors responsible for calming the nervous system. While more research is needed, valerian remains one of the most widely used herbal remedies for relaxation, stress relief, and sleep support.
Clinical Findings
Example of a Randomized Controlled Trial
A randomized, double-blind, placebo-controlled clinical study tested the effects of a standardized valerian extract (a hydroalcoholic extract standardized to 2% valerenic acid) on sleep quality in 80 adults with mild sleep issues. Over eight weeks, participants were randomly assigned to take either valerian or a placebo, without knowing which they received. Researchers measured sleep patterns using surveys, sleep tracking devices (wrist actigraphy), and overnight sleep studies (polysomnography) in a smaller group. They also evaluated anxiety levels, daytime drowsiness, and how refreshed participants felt upon waking.
The results showed that those taking valerian fell asleep faster, slept longer, and had better overall sleep quality compared to the placebo group. These improvements were noticeable as early as three days into the study, with continued benefits over time. Participants taking valerian also reported feeling less anxious, experiencing less daytime sleepiness, and waking up feeling more refreshed. Sleep studies in a smaller subset confirmed these benefits, showing measurable improvements in sleep efficiency, total sleep time, and sleep onset by the end of the trial.
Importantly, no safety concerns or serious side effects were reported, suggesting that valerian is a safe and effective natural option for improving sleep in people with mild insomnia.
Review of Multiple Studies
A 2020 systematic review and meta-analysis examined valerian’s effectiveness in improving sleep quality (10 studies, n=1,065 participants) and reducing anxiety (8 studies, n=535). While results were inconsistent, researchers suggested this may be due to variations in herbal extract quality, with more reliable effects observed from whole root/rhizome preparations.
This is, unfortunately, a common challenge in clinical studies on herbal products. Unless the herb being studied is grown under identical conditions, processed in the same way, and standardized to ensure a consistent chemical composition, comparing results across studies becomes difficult. It’s akin to comparing two different drug mixtures—while they may contain some of the same active molecules, differences in their ratios and overall composition can lead to inconsistent outcomes.
Importantly, in this review, no severe side effects were reported in participants aged 7 to 80 years, suggesting that valerian is a safe option for sleep support. However, because valerian contains multiple active compounds, some of which are unstable, improved quality control measures—such as standardization and shelf-life evaluation—are necessary to ensure consistent effectiveness.
The Takeaway
The clinical evidence is mixed when it comes to valerian for sleep, though studies performed on standardized root extract do show some promise. This case highlights why it is so important for scientists and industry to come together to formulate reproducible, standardized preparations of herbal products for human use, and to make that data transparent to consumers.
Wishing you all good sleep this week💚
Yours in health, Dr. Quave
Cassandra L. Quave, Ph.D. is a Guggenheim Fellow, CNN Champion for Change, Fellow of the National Academy of Inventors, recipient of The National Academies Award for Excellence in Science Communication, and award-winning author of The Plant Hunter. Her day job is as professor and herbarium director at Emory University School of Medicine, where she leads a group of research scientists studying medicinal plants to find new life-saving drugs from nature. She hosts the Foodie Pharmacology podcast and writes the Nature’s Pharmacy newsletter to share the science behind natural medicines. To support her effort, consider a paid or founding subscription to Nature’s Pharmacy or donation to her lab research.
The Plant Hunter is available in hardcover, paperback, audio, and e-book formats!
