Quick Answer: Valerian Root for Sleep
Valerian root is one of the most popular herbal sleep remedies, used for centuries. The honest answer: evidence is mixed. Some studies show modest benefits for sleep quality, while others show no difference from placebo. It is generally safe for short-term use and may work better after 2-4 weeks of consistent use. If it helps you, great. But do not expect dramatic results, and address your sleep habits and environment first.
Brad Grose, founder, Mattress Miracle, family owned in Brantford since 1997, with 40+ years in the mattress industry: "We have been helping Brantford families sleep better since 1997. Every customer gets personal attention, honest advice, and the kind of follow-up service you just do not get from big box stores."
6 min read
What Is Valerian Root?
Valerian (Valeriana officinalis) is a flowering plant native to Europe and Asia. The root has been used as a sedative since ancient Greece and Rome. It contains compounds including valerenic acid, isovaleric acid, and various antioxidants that interact with GABA receptors in the brain, similar to how anti-anxiety medications work but much more mildly.
In Canada, valerian is classified as a natural health product and is available in capsules, tinctures, and teas at pharmacies and health food stores.
The Research Reality
A comprehensive review published in Sleep Medicine Reviews analyzed 16 randomized controlled trials of valerian for sleep. The results were mixed: some trials showed improvements in subjective sleep quality (people felt they slept better), but objective measures (sleep studies) showed little difference from placebo. A 2020 systematic review in the Journal of Evidence-Based Integrative Medicine concluded that valerian "may improve sleep quality" but that evidence quality is low and more rigorous studies are needed.
An Honest Assessment
Here is our take at Mattress Miracle: we are a mattress store, not a supplement company, so we have no reason to oversell valerian. The evidence suggests it may provide modest benefits for some people, particularly for subjective sleep quality (feeling like you slept better). It is not a powerful sedative and should not be expected to work like a prescription sleep aid.
The placebo effect with sleep su
pplements is significant. If taking valerian is part of a calming bedtime ritual and it helps you relax, the routine itself may be as beneficial as the herb. And that is fine. A relaxing pre-bed ritual is genuinely good for sleep.
How to Use Valerian Root
- Dosage: 300-600 mg of valerian root extract, taken 30-60 minutes before bed
- Form: Standardized capsules are most studied. Teas are pleasant but dosage is harder to control. Tinctures have a very strong, unpleasant smell
- Timing: May take 2-4 weeks of daily use to notice effects. Single-dose use is less likely to help
- Duration: Generally considered safe for up to 4-6 weeks. Long-term safety data is limited
Combine with Good Sleep Habits
If you want to try valerian, do not rely on it alone. Combine with: consistent sleep and wake times, a cool dark bedroom, limited screen time before bed, no caffeine after noon, and a comfortable mattress. These evidence-based sleep hygiene practices have much stronger research support than any supplement.
The Complete Sleep Picture
Many customers at Mattress Miracle tell us they take valerian or other sleep supplements while sleeping on a 15-year-old mattress with visible sagging. We gently suggest that a supportive sleep surface might do more for sleep quality than any herb. Not because we want to sell a mattress, but because the evidence for mattress comfort and sleep quality is much stronger than the evidence for valerian. Come in for an honest conversation about your sleep.
Medical disclaimer: Valerian can interact with sedatives, anti-anxiety medications, and other supplements. Consult your healthcare provider before use, especially if pregnant, breastfeeding, or taking medications.
Find Your Perfect Mattress at Mattress Miracle
We are a family-owned mattress store in Brantford, helping our community sleep better since 1997. Come try mattresses in person and get honest, no-pressure advice.
441 1/2 West Street, Brantford, Ontario
Call 519-770-0001Frequently Asked Questions
Does valerian root actually work?
Evidence is mixed. Some studies show modest sleep quality improvements, others show no benefit over placebo. It may work for some individuals. Give it 2-4 weeks of consistent use before judging.
Is valerian root safe?
Generally safe for short-term use (4-6 weeks). Side effects are rare but can include headache, digestive upset, and dizziness. Do not combine with alcohol or sedative medications.
Can I take valerian with melatonin?
Some people combine them, and some commercial products include both. There is limited research on the combination. If trying both, start with one at a time to assess individual effects. Consult your pharmacist.
Why does valerian smell so bad?
Valerian root contains isovaleric acid, which has a strong, cheese-like or earthy odour. This is normal and does not indicate a quality problem. Capsules mask the smell better than tinctures or loose root.
Is valerian better than melatonin?
They work differently. Melatonin shifts circadian timing (best for jet lag and schedule issues). Valerian mildly promotes relaxation (best for general calm before bed). Neither is a strong sedative. Melatonin has somewhat stronger research support.
Sources
- Walker M. Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner. 2017. ISBN: 978-1501144318.
- Okamoto-Mizuno K, Mizuno K. Effects of thermal environment on sleep and circadian rhythm. J Physiol Anthropol. 2012;31(1):14. DOI: 10.1186/1880-6805-31-14
- Krauchi K. The thermophysiological cascade leading to sleep initiation in relation to phase of entrainment. Sleep Med Rev. 2007;11(6):439-451. DOI: 10.1016/j.smrv.2007.07.001
- Haskell EH, Palca JW, Walker JM, Berger RJ, Heller HC. The effects of high and low ambient temperatures on human sleep stages. Electroencephalogr Clin Neurophysiol. 1981;51(5):494-501.
Visit Mattress Miracle
Find us at 441 1/2 West Street, Brantford, Ontario. Rated 4.9 stars on Google. Family-owned since 1997.
Sources
- Leach, M. J. & Page, A. T. (2015). "Herbal medicine for insomnia." Sleep Medicine Reviews, 24, 1-12. PubMed 25644982.
- Morin, C. M. et al. (2006). "Psychological and behavioral treatment of insomnia." Sleep, 29(11), 1398-1414. PubMed 17162986.
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We are located at 441½ West Street in downtown Brantford. Free parking available, wheelchair accessible. Our team does not work on commission, so you get honest advice based on your needs.
Mattress Miracle , 441½ West Street, Brantford, ON · (519) 770-0001
Hours: Monday–Wednesday 10am–6pm, Thursday–Friday 10am–7pm, Saturday 10am–5pm, Sunday 12pm–4pm.