Reviewed guidance
Human trials and systematic reviews of valerian root preparations report inconsistent results, with some subjective improvements but no reliable clinically meaningful benefit across studies. The American Academy of Sleep Medicine suggests clinicians not use valerian for chronic insomnia. Evidence is form- and population-specific and does not establish benefit for teas, tinctures, or other products outside studied preparations.
Not recommended as a treatment for chronic insomnia; evidence for short-term sleep improvement is inconsistent and any possible benefit is uncertain. Do not use it as a substitute for CBT-I or evaluation of persistent insomnia.
How to use it: If you still consider a valerian product, follow its label and use it only short term; avoid combining it with alcohol or other sedating medicines, and do not drive if drowsy. Seek clinical advice for persistent or recurrent insomnia.
Short-term studies generally report mild effects such as headache or stomach upset, but long-term safety is uncertain. Avoid combining valerian with alcohol or other sedatives because drowsiness and impaired alertness may add up. Stop and seek medical advice for concerning symptoms, including possible liver problems; rare liver-injury reports exist, often involving multi-herbal products. Pregnancy, breastfeeding, children, older adults, liver disease, and use of sedating medicines require clinician advice before use.
Get medical care for symptoms that are severe, last longer than expected, get worse, or otherwise concern you.
Practical ways to use the ingredient may not provide the same form or amount discussed in the evidence.
Evidence transparency
ScienceDirect / Journal
Some randomized trials evaluated valerian in combination with other herbs (e.g., eschscholtzia/california poppy, hops, lemon balm) and report mixed findings.
Journal of Clinical Sleep Medicine / PMC · 2007
Randomized trials include both null and positive results; e.g., a randomized trial in older women reported no improvement in self-report, polysomnography, or actigraphy, while other trials report subjective improvements.
European Medicines Agency · 2015
"Kommission B8 monograph Valerian baths (1989): indications: relief of nervousness and sleep disorders; posology: 100 g herbal substance for a full bath"
European Medicines Agency · 2015
Regulatory monographs and traditional-use compendia describe multiple product forms (dried root, aqueous and hydroalcoholic extracts, tinctures) that have been used in clinical studies.
American Academy of Sleep Medicine / Journal of Clinical Sleep Medicine · 2017
"Valerian for the Treatment of Primary Insomnia - Recommendation 14: We suggest that clinicians not use valerian as a treatment for sleep onset or sleep maintenance insomnia (versus no treatment) in adults."
American Academy of Sleep Medicine / Journal of Clinical Sleep Medicine · 2017
Umbrella/systematic-overview evidence syntheses and practice guidelines conclude no reliable benefit for insomnia and recommend against clinical use for chronic insomnia.
SAGE / J Evid Based Integr Med · 2020
Systematic reviews and meta-analyses report mixed results for valerian; subjective sleep quality improved in some analyses but overall evidence is inconsistent.
SAGE Journals · 2020
"The evidence on whether valerian is helpful for sleep problems is inconsistent."