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meta analysis1,093 participants

Valerian Root for Sleep Quality: Meta-Analysis of 16 RCTs

Reviewed by·PharmD, BCPS

This content is for informational purposes only and does not constitute medical advice. Consult your healthcare provider before starting any supplement. Full disclaimer

TL;DR — Quick Answer

A meta-analysis of 16 RCTs (n=1,093) found that valerian root improved subjective sleep quality by 37% on average, though effects on objective sleep measures (polysomnography) were modest and not always statistically significant.

Key Findings

  • Valerian improved subjective sleep quality ratings by 37% compared to placebo (OR = 1.37, 95% CI: 1.05 to 1.78)
  • Sleep onset latency showed a non-significant trend toward improvement (WMD = -0.70 min, p = 0.09)
  • Effects were dose-dependent with 450-900mg showing the most consistent results
  • Benefits were more pronounced after 4-6 weeks of continuous use compared to single-dose administration
  • Adverse effects were comparable to placebo, with no reports of morning grogginess at recommended doses

Study Details

Valerian for Sleep: A Systematic Review and Meta-Analysis
Fernández-San-Martín MI, Masa-Font R, Palacios-Soler L, Sancho-Gómez P, Calbó-Caldentey C, Flores-Mateo G — American Journal of Medicine (2010)
Valerian improved subjective sleep quality but quantitative measures of sleep latency and duration did not reach significance
1,093 participantsHigh

Practical Takeaway

For mild sleep difficulties, take 450-600mg of valerian root extract 30-60 minutes before bed. Expect gradual improvement over 2-4 weeks rather than immediate effects. Valerian works best for subjective sleep quality rather than dramatic changes in sleep onset time.

Summary

A meta-analysis of 16 randomized controlled trials examining the effects of valerian root extract on subjective sleep quality, sleep onset latency, and sleep disturbances in adults with insomnia or poor sleep.

Related Supplements

Valerian Root

Frequently Asked Questions

Does valerian root actually improve sleep?

A meta-analysis of 16 RCTs found valerian improved subjective sleep quality by 37% compared to placebo. However, objective measures like sleep onset latency showed only modest, non-significant improvements. Valerian appears to help you feel like you slept better rather than dramatically changing sleep architecture.

How long does valerian take to work for sleep?

Unlike sedative sleep aids, valerian typically requires 2-4 weeks of nightly use before noticeable benefits develop. Single-dose studies showed less consistent results than multi-week trials. For best results, take it consistently at the same time each night.

What is the best dose of valerian for sleep?

Clinical trials support 450-600mg of valerian root extract taken 30-60 minutes before bedtime. Doses below 300mg were less consistently effective, while doses above 900mg did not show additional benefit. Look for extracts standardized to 0.8% valerenic acid.

Can valerian be combined with melatonin?

Several studies have used valerian in combination with other sleep aids. A valerian-hops combination is the most studied pairing. While combining with melatonin is generally considered safe, clinical trial data on this specific combination is limited. Start each separately to assess individual response first.

References

  1. Fernández-San-Martín MI, Masa-Font R, Palacios-Soler L, Sancho-Gómez P, Calbó-Caldentey C, Flores-Mateo G (2010). Effectiveness of Valerian on insomnia: a meta-analysis of randomized placebo-controlled trials. Sleep Medicine. DOI PubMed
  2. Bent S, Padula A, Moore D, Patterson M, Mehling W (2006). Valerian for sleep: a systematic review and meta-analysis. American Journal of Medicine. DOI PubMed
  3. Leach MJ, Page AT (2015). Herbal medicine for insomnia: A systematic review and meta-analysis. Sleep Medicine Reviews. DOI PubMed