Does Valerian Root Help You Sleep? Trials Show Small, Mostly Self-Rated Gains
Valerian beats placebo mainly on yes-or-no questions about whether sleep felt better. Measured sleep onset does not change, and the sleep-medicine guideline advises against it for chronic insomnia.
By Kymata Health Editorial Published Last checked
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Label: 2 veg capsules: 1,000 mg valerian root (Valeriana officinalis).
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Key takeaways
From 9 sources- Pooled trials found people on valerian were more likely to say their sleep improved (relative risk 1.8 in one meta-analysis, 1.37 in another)12, but time to fall asleep did not change2.
- The largest single trial, 405 adults with insomnia given 600 mg a night for 2 weeks, missed its main goal: 29% improved on valerian vs 21% on placebo (P = 0.08)39.
- In 119 people sleeping badly during cancer treatment, 450 mg at bedtime for 8 weeks did no better than placebo on the main sleep score4.
- A 2024 umbrella review of 8 systematic reviews found no evidence that valerian works for insomnia, though it looked safe6.
- The American Academy of Sleep Medicine suggests clinicians not use valerian for chronic insomnia; NCCIH advises against mixing it with alcohol or sedatives78.
What this article covers
1 evidence profileThe evidence, graded
Pulled from the trial tables in our evidence profiles. Grades follow our evidence-grading policy.
Graded findings
4 rows- CGrade CSelf-rated sleep quality (improved or not)Improved Across the 6 trials reporting a yes/no outcome, valerian users were 1.8 times as likely to report improved sleep (95% CI 1.2–2.9), but there was evidence of publication bias and most studies had methodological problems.Valerian Root · Meta-analysis · n=1,093 · 2006 · PMID 17145239
- ∅No effectMinimally important improvement in sleep qualityNo effect 29% improved on valerian vs 21% on placebo (P = 0.08), not significant. Slightly more valerian users rated their sleep better on a global question (5.5% difference, P = 0.04). No serious adverse events.Valerian Root · RCT · n=405 · 2007 · PMID 17940604
- CGrade CSleep quality (PSQI) during cancer treatmentNo effect No difference from placebo on the primary sleep score (P = 0.70). Exploratory analyses favoured valerian on some fatigue measures.Valerian Root · RCT · n=119 · 2011 · PMID 21399726
- CGrade CSleep quality (PSQI) after menopauseImproved Sleep quality improved more than with placebo (P < 0.001); 30% vs 4% showed improvement.Valerian Root · RCT · n=100 · 2011 · PMID 21775910
The short answer
Valerian may make some people feel they slept better, but it has not shown a measurable effect on how fast people fall asleep2. A 2024 umbrella review concluded that valerian does not have empirical support for insomnia, while noting a good safety profile6.
That gap between self-rated and measured sleep is the main thing to know before you buy a bottle26.
What the pooled trials found
A 2006 meta-analysis gathered 16 placebo-controlled trials with 1,093 people1. In the 6 trials that asked a simple yes-or-no question about sleep quality, valerian users were 1.8 times as likely to report improvement (95% CI 1.2 to 2.9)1. The authors flagged evidence of publication bias and said most studies had significant methodological problems1.
A 2010 meta-analysis of 18 trials repeated the pattern2. The yes-or-no result again favoured valerian (relative risk 1.37), but time to fall asleep differed by only 0.70 minutes and scaled sleep-quality scores did not differ (standardized difference −0.02)2. The authors concluded its effect has not been shown with quantitative or objective measurements2.
The larger, better-run trials
In a Norwegian trial run through a TV health program, 405 adults aged 18 to 75 with insomnia took three 200 mg valerian extract tablets or placebo every night for 2 weeks after a 2-week run-in39. A minimally important improvement in sleep quality occurred in 29% on valerian and 21% on placebo, which was not significant (P = 0.08)3. On a global question, 5.5% more valerian users rated their sleep as better (P = 0.04), and there were no serious adverse events3. The trial was publicly funded by the Norwegian Knowledge Centre for the Health Services, and the authors declared no competing interests; the manufacturer, Cederroth, packaged the valerian (Valerina Forte) and matching placebo tablets9.
A phase III trial led from the Mayo Clinic randomized 227 people with sleep problems during cancer treatment to 450 mg of valerian or placebo 1 hour before bed for 8 weeks; 119 could be evaluated4. The main sleep score did not differ (P = 0.6957), though exploratory analyses favoured valerian on some fatigue measures4.
The one clear positive: postmenopausal insomnia
In an Iranian trial of 100 postmenopausal women aged 50 to 60 with insomnia, 530 mg of concentrated valerian extract twice a day for 4 weeks improved sleep quality more than placebo (P < 0.001)5. Sleep quality improved in 30% on valerian vs 4% on placebo5.
This is one small, single-country trial, and NCCIH says there is not enough evidence to know for certain whether valerian helps menopause symptoms85. For other options, see our non-hormonal hot flash treatments guide.
Safety and who should avoid it
NCCIH says valerian is generally safe short term for most adults and has been used with apparent safety at 300 to 600 mg a day for up to 6 weeks; long-term safety is unknown8. Reported side effects include headache, stomach upset, mental dullness, excitability, uneasiness and vivid dreams8. The groups below need particular care:
- Anyone using alcohol, benzodiazepines or other sedatives: NCCIH says valerian should not be combined with them8.
- Long-term users stopping suddenly: withdrawal symptoms such as anxiety, irritability, heart disturbances and insomnia have been reported8.
- People with liver problems: very rare liver injury has been reported, most often with multi-herb products8.
- Pregnancy and breastfeeding: little is known about safety8.
- People with chronic insomnia: the sleep-medicine guideline suggests not using valerian, so ask a clinician about options with better evidence7.
Quick answers
Common questions
4 answersHow much valerian was used in trials?
How long does valerian take to work?
Is valerian better than melatonin?
No head-to-head trial is cited here, and the sleep-medicine guideline suggests clinicians not use either one for chronic insomnia7.
Can I take valerian with alcohol or sleeping pills?
NCCIH says valerian should not be taken with alcohol or sedatives8.
Keep reading
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Products from brands we partner with that contain Valerian Root. Check the amount per serving against the doses studied, and the label for other ingredients.
Valerian Root products from partner brands
1 product Paid links · we earn a commission- Quick pickHerbsProNOW Foods Valerian Root, 500 mg, 100 Caps
2 veg capsules: 1,000 mg valerian root (Valeriana officinalis)
$7.48one-timeChecked Oct 14, 2026
References
9 sources. Numbers in the text link here.
Sources cited in this article
9 sources- 1Valerian for sleep: a systematic review and meta-analysisAm J Med, 2006 · PMID 17145239
- 2Effectiveness of Valerian on insomnia: a meta-analysis of randomized placebo-controlled trialsSleep Med, 2010 · PMID 20347389
- 3A televised, web-based randomised trial of an herbal remedy (valerian) for insomniaPLoS One, 2007 · PMID 17940604
- 4The use of Valeriana officinalis (Valerian) in improving sleep in patients who are undergoing treatment for cancer: a phase III randomized, placebo-controlled, double-blind study (NCCTG Trial, N01C5)J Support Oncol, 2011 · PMID 21399726
- 5Effect of valerian on sleep quality in postmenopausal women: a randomized placebo-controlled clinical trialMenopause, 2011 · PMID 21775910
- 6Does valerian work for insomnia? An umbrella review of the evidenceEur Neuropsychopharmacol, 2024 · PMID 38359657
- 7Clinical Practice Guideline for the Pharmacologic Treatment of Chronic Insomnia in Adults: An American Academy of Sleep Medicine Clinical Practice GuidelineJ Clin Sleep Med, 2017 · PMID 27998379
- 8Valerian: Usefulness and Safety (Last Updated: May 2025)National Center for Complementary and Integrative Health (NCCIH), 2025
- 9A televised, web-based randomised trial of an herbal remedy (valerian) for insomnia (full text: intervention and funding)PLoS One via PubMed Central (PMC2002515), 2007
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