Valerian Root for Sleep Issues
Evidence-Based Natural Remedy Guide
Effectiveness
Type
herb
Sources
1 cited
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How Valerian Root Helps with Sleep Issues
Valerian root increases GABA levels in the brain - the same neurotransmitter targeted by sleep medications like Ambien - promoting relaxation and drowsiness naturally.
🔬 What the Research Says
A 2020 meta-analysis in the Journal of Evidence-Based Integrative Medicine found valerian significantly improved sleep quality without morning grogginess, though effects build over 2-4 weeks.
[1] Valerian for Sleep: A Systematic Review and Meta-Analysis — Journal of Evidence-Based Integrative Medicine (2020)
📋 How to Use
Take valerian root extract 30-60 minutes before bedtime. Available as capsules, tinctures, or tea. Effects may take 2-4 weeks of consistent use to fully develop.
💊 Recommended Dosage
300-600mg valerian extract 30-60 minutes before bed, or 1 cup valerian tea.
⚠️ Side Effects & Cautions
Generally safe. May cause headache or stomach upset in some people. Do not combine with other sedatives or alcohol.
🛒 Where to Buy Valerian Root
Nature's Way Valerian Root
★★★★ 4.3 · $8-12
NOW Valerian Root 500mg
★★★★ 4.4 · $7-10
Other Natural Remedies for Sleep Issues
Other Conditions Valerian Root Helps
📚 Sources
- Valerian for Sleep: A Systematic Review and Meta-Analysis — Journal of Evidence-Based Integrative Medicine (2020)
Last reviewed: February 2026 · Medical disclaimer applies
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