other
Valerian root
Also known as: Valeriana officinalisValerian is a herb whose root has been used traditionally as a sleep aid. Human research is mixed, and preparations vary widely in strength.
Educational reference only — not medical advice. These statements have not been evaluated by the FDA, and this information is not intended to diagnose, treat, cure, or prevent any disease. Talk to a healthcare provider before use.
Typical dose
Studies vary (roughly 300–600 mg of extract before bed); no standard dose.
Onset
Often taken 30 min–2 h before bed; some report effects build over days of use
Duration
Not applicable (taken as a nightly supplement)
Legal status
Sold as a dietary supplement in the U.S.
Common forms
CapsuleTeaTinctureSoftgel
Safety
Generally well tolerated short-term; can cause drowsiness, headache, or stomach upset, and some report next-morning grogginess. Long-term safety data is limited.
Interactions
May add to the effect of sedatives, sleep medications, and alcohol; consult a healthcare provider. Don't combine with alcohol.
Who should avoid
People who are pregnant or nursing, and anyone taking sedatives, should consult a healthcare provider first.
Sources
- Bent S, et al. Valerian for sleep: a systematic review and meta-analysis. Am J Med. 2006.
- National Center for Complementary and Integrative Health. Valerian. 2020.