From the Guidelines
Valerian root is not recommended as a treatment for insomnia due to insufficient evidence of its effectiveness, as suggested by the American Academy of Sleep Medicine clinical practice guideline 1. The guideline recommends against using valerian as a treatment for sleep onset or sleep maintenance insomnia in adults, based on trials of variable dosages of valerian and valerian-hops combination. Some key points to consider:
- The American College of Physicians also suggests that cognitive behavioral therapy for insomnia (CBT-I) should be considered first-line treatment for adults with chronic insomnia disorder, as it has been shown to improve global outcomes and sleep outcomes in the general population and in older adults 1.
- Pharmacologic therapy, such as eszopiclone and zolpidem, may be considered for short-term use in adults with chronic insomnia disorder in whom CBT-I alone was unsuccessful, but its use should be approached with caution due to potential harms and costs 1.
- Good sleep hygiene practices, such as maintaining a regular sleep schedule and creating a comfortable sleep environment, are also essential for improving sleep quality and should be combined with any treatment approach. It is essential to consult with a healthcare provider before using any treatment for insomnia, especially if you take other medications or have existing health conditions.
From the Research
Effectiveness of Valerian Root for Insomnia
- The evidence on the effectiveness of valerian root for treating insomnia is mixed and inconclusive 2, 3, 4.
- A 2024 umbrella review found no evidence of efficacy for the treatment of insomnia, despite valerian having a good safety profile 2.
- A 2006 systematic review and meta-analysis suggested that valerian might improve sleep quality, but the evidence was limited by methodologic problems and publication bias 3.
- A 2011 review found some evidence of the effectiveness of valerian for treating insomnia, but the evidence was limited by the quality of existing studies 4.
Studies on Valerian Root and Insomnia
- A 2000 case study found that valerian improved insomnia in a symptomatic population, with 16 out of 20 patients rating their insomnia as at least "moderately improved" at the end of Week 1 5.
- A 2010 study found that valerian root extracts had potent anxiolytic effects in laboratory rats, suggesting a potential mechanism of action for valerian's sedative effects 6.