Why Valerian Won't Help You Sleep Through The Night + What To Try Instead

Of all the sleep supplements on the market these days, valerian is one ingredient with an undoubtedly fascinating history. A number of well-known physicians through time—back to ancient Greece and Rome—have harnessed the roots of the tall, flowering valerian plant for their sedative properties. It's also been distributed to ease stress during war times, according to historical records1.

As mbg previously reported, recent studies on valerian's effectiveness as a sleep aid have yielded mixed results. For every study that says taking valerian before bed can improve sleep quality2 and ease nighttime anxiousness, there is one that indicates it is not an effective sleep aid3.

A systematic review of clinical research on the herb, published in 2000, concluded that there is4 "significant inconsistency in terms of participants, experimental design and methodology among the trials." 

A 2006 systematic review5, 2010 meta-analysis6, and 2020 combination systematic review and meta-analysis7 further echo the many methodologic problems of valerian studies to date, even including publication bias, while suggesting valerian might modestly help with subjective sleep quality. The key word being "subjective," since objectively quantified data is lacking.

After reviewing the pool of existing research, the National Institutes of Health (NIH) declared8 that there is not enough evidence to determine the effectiveness of valerian to help with major sleep disturbances or issues. "Overall, the evidence from these trials for the sleep-promoting effects of valerian is inconclusive," the Institutes note.

Valerian has also been associated with a number of side effects, including a queasy stomach, abdominal cramps, restlessness, and agitation.

In one study on magnesium, those who took the essential mineral before bed for eight weeks reported significant improvements9 in sleep onset latency, sleep duration, and sleep efficiency (the percentage of time spent asleep while in bed) compared to those who took a placebo.* A recent study on jujube10 found that those who consumed extracts of the fruit nightly for four weeks reported longer, higher-quality sleep10 than those who took a placebo.* And a 2016 study11 found that supplementing with PharmGABA® (a natural form of the GABA amino acid neurotransmitter) could decrease sleep latency and increase time spent in REM sleep.*

A quick scan through the hundreds of five-star reviews for the supplement will give you a sense of how these ingredients can work together to transform sleep.* "Take an hour before you want to sleep; you will feel relaxed and be able to sleep peacefully, and fall back asleep easily if you wake up... I highly recommend this to anyone in need of real solid rest,"* writes one reviewer, Tansy W.