Last reviewed: June 2026

Does valerian root help you sleep?

Yes. Valerian root (Valeriana officinalis) is a traditional herbal remedy used for centuries to support sleep. It works by increasing levels of GABA (gamma-aminobutyric acid) in the brain – a neurotransmitter that promotes calm and reduces the time it takes to fall asleep. It is one of the most widely used natural sleep aids in the UK and Europe.

If a good night’s sleep is evading you it might be worth trying valerian root for a good night’s sleep. Here’s everything you need to know about this effective herbal sleep remedy.

Our busy lifestyles can make it hard to drift off and sleep soundly throughout the night. For many of us, a good eight hours’ sleep can feel like a luxury. And even a single night of tossing and turning can feel isolating – as if we alone are awake while the rest of the world is asleep. Yet the reality is that sixteen million adults in the UK have trouble sleeping.  

In this article we look at the benefits and science behind using valerian root for good sleep, and how the properties of this traditional herbal medicine – heralded as the most effective natural sleep aid – can help us enter the land of nod more easily.  

What is valerian root and where does it come from?

The valerian plant (Valeriana officinalis) – used medicinally since antiquity – is the most effective ingredient in natural sleeping pills.  

By calming thoughts and soothing tension, valerian root reduces the amount of time it takes to fall asleep, deepens sleep quality, and supports – rather than disrupts – the body’s natural sleep–wake cycle.  

This pink and white flowering perennial, which is found in woodland ecosystems worldwide, takes its name from the Latin ‘valere,’ meaning ‘to be strong, healthy’.  

The Ancient Greek ‘Father of Medicine’, Hippocrates – who inspired the Hippocratic Oath of ethics, to which medical doctors commit themselves to this day – recognised the powers of valerian’s pungent root. He and his successors used it as a carminative (to relieve flatulence; an emmenagogue (to stimulate menstrual flow); and to ease nausea and anxiety. Today, valerian root is used in western medicine as an anxiolytic (anti–anxiety), nervine, and, most of all, as a highly effective natural drug that helps you sleep.  

How does valerian root help you sleep?

Scientists believe that using valerian root for insomnia and mild sleeplessness works so well because of its volume of compounds that increase the amount of GABA (gamma aminobutyric acid) in the brain. GABA is a neurotransmitter (chemical messenger) that interacts with certain receptors involved in regulating mood and sleep. An increase in GABA creates a sedative effect.  

How to take valerian root for sleep

Valerian root can be found as the main ingredient in natural sleeping pills, sometimes blended with other herbs such as passion flower (Passiflora incarnata), whose petals possess potent sleep–inducing qualities.  

Apart from valerian root sleeping tablets, the botanical benefits can be experienced in a tincture or a tea. Tablets are often preferred, though, as the odorous root has a distinctly earthy taste that some people find overwhelming. 

A bath with valerian–infused salts, or essential oil, is another way to draw on the plant’s soporific properties. The essential oil, which is woodier, greener and more balsamic in the air, can be used in a vaporiser for a deep, somniferous mood. 

Valerian root supplements are typically taken 30 minutes to an hour before bed. Unlike conventional sleeping pills, valerian root isn’t designed to sedate you on the first night — it works best when taken consistently over time.

Most people find it takes 2-4 weeks of nightly use before noticing a significant improvement in sleep quality. This is because valerian works by gently supporting the body’s natural sleep mechanisms rather than forcing sleep chemically. Sticking with it is key.

Always follow the dosage instructions on the patient information leaflet of whichever valerian supplement you choose, and don’t exceed the recommended dose. If you’re taking any other medications (particularly sedatives, antidepressants or antihistamines) speak to your GP or pharmacist before starting valerian root.

Is valerian root safe? Side effects and who should avoid it

Valerian root is generally considered very safe. It has few reported side effects and doesn’t appear to cause dependency or withdrawal symptoms.  

A small number of people have experienced headaches, stomach upset, mental dullness and agitation. A dry mouth or vivid dreams have been reported in some cases. Others have reported feeling drowsy the next day, although the dosage can be adjusted to avoid excessive sleepiness.  

For the same reason, other medications with sedative effects should be avoided when taking valerian root, such as medicines for sleep and anxiety, muscle relaxants, certain antidepressants, antihistamines, anticonvulsants, and alcohol.  

 In most people, valerian is well tolerated. However, it is advised that pregnant and breastfeeding women, and those under the age of eighteen, avoid taking it.  

3 lifestyle tips to improve your sleep naturally

There are small lifestyle changes we can make for good sleep, without much fuss.  

1.Reset your body clock 

Getting to bed at the same time every night really helps the body get into a rhythm.  

Reducing blue light, and turning the lights down low, at least an hour before turning in, will signal to the body that it’s almost time for bed. Try lighting candles, putting light low on dimmer switches, or keeping a small, soft lamp on instead of sitting in full light.  

Getting sunlight during the day will regulate your body clock. Daylight helps the body figure out when it’s time to go to bed (and when it’s time to wake up), with exposure to the sun activating the production of melatonin, the so–called ‘sleep hormone’. 

2. Try a footbath  

If you don’t have a bath at home, or the time or energy to have one, the ancient practice of foot bathing, which continues to be popular in Chinese and Japanese therapeutic traditions, is a tried and tested (and heavenly!) way to bring on drowsiness. One study found that a 20–minute soak as part of a nightly routine can send you to sleep faster, and help you stay there for longer.  

3. Include more magnesium–rich foods in your diet 

Higher levels of magnesium in the body are associated with longer sleep duration. Incorporating dark, leafy greens like spinach and kale, as well as almonds, cashews and pumpkin seeds, and whole grains, can help set you up for a good night’s rest. You might also be surprised to learn how closely your digestion and sleep are linked.

Lastly, you could try some visualisation and relaxation while sitting up in bed or comfortably on the sofa in the evenings instead of reading or watching TV. These meditation techniques are a great place to begin.  

And if anxiety is disrupting your sleep, it may also be worth reading about whether St John’s Wort can help you sleep.

An effective, natural sleep aid 

Sometimes not being able to sleep can make us feel powerless. But there is a great deal of hope and help in holistic approaches and traditional herbal medicine that can soothe the nervous system, prepare the body for rest, and help us sleep more deeply.  

Taking valerian root sleeping tablets, and making small lifestyle changes, can make drifting into a deep, peaceful sleep more possible, so we can feel more energetic and like ourselves during waking hours. 

Please note: Pregnant or breastfeeding women should consult their doctor before taking any herbal medicines and avoid essential oils. Always read the label before starting on a course of herbal medicines. 

FAQs:

Taking valerian root supplements and making small lifestyle changes can make drifting into a deep, peaceful sleep more possible. For a broader look at natural approaches, see our guide to natural sleep remedies for a good night’s rest, or explore the full HRI Herbal range for other areas of health and wellbeing.