Valerian Root: Nature’s Herbal Remedy for Sleep and Calm

Valerian root (Valeriana officinalis) is a perennial plant native to Europe and Asia, long celebrated for its calming properties and its role in promoting restful sleep. With a history dating back to ancient Greece and Rome, valerian root remains a popular herbal supplement for those seeking natural solutions for insomnia, anxiety, and stress.

What Is Valerian Root?

Valerian root is harvested from the underground stem (rhizome) of the valerian plant. Herbal preparations come in various forms, including teas, capsules, and tinctures, and are widely used as over-the-counter remedies for sleep disturbances and nervous tension 3  5.

Key Benefits of Valerian Root

1. Promotes Better Sleep

Valerian root is best known as a natural sleep aid. Multiple studies and reviews suggest that valerian may help people fall asleep faster, improve sleep quality, and increase time spent in deep sleep 1  2  3. A 2020 review of 60 studies concluded that valerian could be a safe and effective treatment to promote sleep and prevent associated disorders, with no serious adverse effects reported 2  4. However, results can vary, and some studies have found little to no effect, especially in cases of chronic insomnia  3.

2. Reduces Anxiety and Stress

Valerian root may also help reduce anxiety and ease symptoms of stress. Research indicates that valerian can have an anxiolytic (anti-anxiety) effect, potentially by increasing levels of gamma-aminobutyric acid (GABA) in the brain-a neurotransmitter that calms nervous system activity 5  7. In a 2021 study, participants taking valerian root experienced significant reductions in anxiety and improved sleep quality compared to placebo 2  6.

3. Additional Benefits

Valerian root has shown promise in improving symptoms of obsessive-compulsive disorder (OCD), reducing hyperactive behavior in children, and supporting mood in menopausal women, though more research is needed in these areas  2  6.

How Does Valerian Root Work?

Researchers believe valerian’s calming effects come from its ability to subtly increase GABA levels in the brain, similar to how some prescription anti-anxiety medications work 5  7. Compounds such as valerenic acid and valepotriates are thought to contribute to these effects  6.

Dosage and Usage

• For sleep: 300–600 mg of valerian root extract 30 minutes to two hours before bedtime is commonly recommended 5.

• For anxiety: 120–200 mg up to three times per day, with the last dose before bedtime 5.

Valerian root may work best when taken regularly for two or more weeks. It’s generally considered safe for most people at recommended doses, but mild side effects like headache, dizziness, stomach upset, or vivid dreams can occur in some individuals  2  5.

Safety and Considerations

Valerian root is considered safe for most people when used as directed, but it is not recommended for use during pregnancy or breastfeeding, or in combination with other sedative medications without medical supervision  2  4. The American Academy of Sleep Medicine does not recommend valerian for chronic insomnia due to limited evidence for long-term effectiveness 3.

Conclusion

Valerian root offers a gentle, time-tested approach to improving sleep and managing stress and anxiety. While not a cure-all, it can be a valuable addition to a holistic wellness routine for those seeking natural relief. As always, consult a healthcare provider before starting any new supplement, especially if you have underlying health conditions or take other medications.

If you’re looking for a natural way to unwind and support restful sleep, valerian root may be worth considering as part of your herbal wellness toolkit.