Are you having trouble sleeping and want a more natural remedy? Well, valerian root might just have the effect you’re looking for. This herbal medicine has been used for thousands of years for medical purposes, including enhancing sleep.

Valerian root is a plant that has been marketed as a natural insomnia treatment. It is suggested that this sleep aid can improve the quality of your sleep; however, existing research is a bit contradictory, and there are some things to consider.

This article aims to identify the possible benefits valerian root might have for sleep, its effectiveness, safety, and side effects. So keep reading if you want to learn more about this plant.    

What is valerian root?

Valerian root comes from the plant Valeriana officinalis, which is found in Europe, Asia, and North America. Since ancient times, the Greek and Roman empires used it as a medicinal herb to treat different ailments, including:¹

• Insomnia
• Nervousness
• Headaches
• Heart palpitations

Dried valerian root can be prepared as a tea or tincture, or it can be integrated into capsules or pills. Sometimes, these supplements can also contain other ingredients.

The roots are rich in several active compounds which are used for medical purposes; these include:² 

• Essential oils
• Iridoids like Valepotriate, which has a sedative effect
• Flavonoids
• Liganoids
• Alkaloids
• Amino acids like  gamma-aminobutyric acid (GABA), an inhibitory neurotransmitter

Sleep problems 

It is important you get enough sleep to function properly. Sleep disorders can impact your mood, worsen your quality of life, and eventually lead to other comorbidities like:

• Anxiety
• Mood disorders
• Cognitive impairments
• Metabolic disorders
• Cardiovascular problems
• Type 2 diabetes
• Increased risk of developing dementia 

Hence, getting a good night's sleep is important for your well-being. But this is not always easy, and sometimes you might have difficulties falling asleep, so you might refer to sleep aids, including natural remedies like valerian root.  

Benefits of valerian root for sleep

Although valerian root has been used as a medical remedy for thousands of years, there is limited research on its effects on sleep.

Research suggests that this remedy serves to relieve stress.³ If you are stressed, your quality of sleep will decline; hence, relieving your stress with an herbal supplement of valerian root may help you sleep better.⁴

A meta-analysis of scientific literature that looked at valerian root as a sleep aid compared to placebos indicated that some studies showed that valerian root had a significant effect on insomnia. Additionally, other studies also reported that valerian root improved sleep in patients with mental health issues, cancer, HIV, postmenopausal assigned females at birth (AFAB), and older individuals.³ 

In contrast, other studies found no difference between valerian root and a placebo, and no improvement was detected in patients with insomnia. The mixed results could be because the herbal preparations were different, the administration and dosage varied, different species of the plant were used, and in some studies, the valerian root was combined with other herbs.³

Other benefits of valerian root that were reported included a decrease in anxiety, reduction of OCD symptoms, improved cognition in haemodialysis patients, and decreased severity of hot flashes in (post)menopausal AFAB.³ These improvements were noted after regular administration. 

More studies are necessary to determine the effectiveness of valerian root as a sleep inducer.

Mechanism of action

It’s not quite clear what the mechanism of action of the valerian root is. Below are some suggestions on how this plant might work to improve the quality of sleep.

GABAergic effects

It is suggested that the valerian root has a similar mechanism of action to benzodiazepines, used to treat insomnia.⁵ The valerian root binds to the beta subunit on the GABA-A receptor. Think of it as the valerian root being a car that can only park in its designated parking spot - the beta subunit. Once this happens, it slows down your brain from sending messages to your central nervous system, decreasing the stimulation of neurons and their response. 

Consequently, this improves your sleep quality and reduces anxiety.^{3, 5} Research also indicates that the effects of this herbal remedy might be age and sex-dependent, as older individuals displayed lower levels of the GABA-A beta subunit. ³

Serotonergic effects

There is some evidence that indicates that valerian root displays a partial agonist activity for serotonin receptor 5A (5-HT5A). This means that the plant can bind to the receptor, but it’s not as efficient. ³ 

Serotonin (5-HT) is a neurotransmitter that has an essential role in regulating mood and sleep. The 5-HT5A receptor is present in many brain regions that regulate the circadian rhythm, although its role is not fully understood. ³ 

Hence, serotonergic signalling could be a potential mechanism of action of valerian root, but more research is needed.

Adenosine effects

Some research has found that valerian root could induce deep sleep via adenosine receptor 1 signalling.³

Adenosine is a chemical found in your body that is involved in regulating the sleep-wake cycle.⁶ Therefore, adenosine signalling could be another potential mechanism of action of the discussed herbal remedy.    

Valerian root side effects and precautions

While valerian root is relatively safe to take, you may experience some side effects like:³ 

• Nausea
• Abdominal cramps
• Indigestion
• Dizziness
• Drowsiness, especially during the day 
• Headaches
• Diarrhoea
• Vivid dreams

Furthermore, you need to be careful if you are medicating, as valerian root can interact and increase the effect of certain medications, such as:¹

• Benzodiazepines, such as alprazolam (Xanax), diazepam (Valium), lorazepam (Ativan) and triazolam (Halcion)
• Barbiturates such as phenobarbital (Luminal), morphine and propofol (Diprivan)
• Alcohol
• Anticonvulsants
• Other supplements like melatonin, kava and St. John’s wort

In addition, you should also avoid taking this herbal medicine if:¹

• You are pregnant or lactating, as there is no information on how the plant might affect the fetus or baby
• Your child is under 3 years old, as, again, the effects of the plant on children are unknown

Thus, you should discuss with your general practitioner or pharmacist whether it is safe for you to take valerian root, the appropriate quantity, mention any medication you might be on, and any concerns you have.

Guidelines for safe use

There is no established recommended dosage for valerian root, but studies usually use between 400 and 600 mg of dry hydroalcoholic extract or 0.3 to 3g of the root, up to three times per day.³ This will probably depend on different variables, and you should either read the supplement’s prospectus or consult a health provider to ensure the dosage you’re taking is suitable and safe for you.

Moreover, experts don’t recommend taking these supplements for a long period of time, as it could lead to developing side effects.

Summary

Valerian root is an herbal remedy that has been used since ancient times for medical purposes, including treating insomnia. Despite existing research showing that this plant helps achieve and improve sleep, there are also contradictory studies that suggest the plant has no beneficial effects on sleep. The mixed results could be due to several factors, including different dosages, administration and forms of valerian root. 

The plant can be made into supplements, tea, or tincture. In addition, this remedy also reduces anxiety and OCD symptoms and helps control menopausal symptoms. Furthermore, normally it is safe to take, although it could induce side effects like gastrointestinal issues, daytime drowsiness, and headaches. To take it optimally, you should discuss the appropriate dosage with your healthcare provider, as there is no official recommended dose. More research is needed to determine its benefits for sleep, as well as its mechanisms of action.

FAQ’s

Is valerian root safer than melatonin?

Both are safe as long as you stick to the dosage recommended by a professional healthcare provider, and you are not on any medication that might negatively interact with them. You should also avoid them if you are pregnant or lactating.

How long does it take for the valerian root to start working?

This might depend on the quantity you are taking, but consistent administration during 4-8 weeks might improve your sleep quality.³

Is valerian root safe long-term?

While there are no long-term studies or follow-ups to determine its long-term safety, experts don’t recommend being on it for too long, as it could induce side effects.