Valerian Root
The classic European sleep herb. Smells terrible, works gently. Best for sleep onset and mild generalised anxiety.
Moderate for sleep onset and subjective sleep quality. Modest for mild anxiety. Effects: 2–4 weeks for full benefit.
Valeriana officinalis root has been used as a sleep aid in European medicine since ancient Greece. Its valerenic acids modulate GABA-A receptors (similar mechanism to benzodiazepines, much milder). Modern meta-analyses show modest but real improvements in sleep latency and quality, especially after 2+ weeks of consistent use. Effects build over time rather than acting acutely on a single dose. Pungent smell — capsules are far more practical than tincture.
- Form
- Standardised valerian root extract (0.8% valerenic acid).
- Dose
- 300–600 mg, 30–60 min before bed. Trials use up to 900 mg.
- Timing
- PM only.
- Schedule
- Daily for 2+ weeks for sustained benefit. Can be cycled or used short-term.
- Side effects
- Morning grogginess, vivid dreams, headache. Paradoxical stimulation in a small minority. Generally well-tolerated.
- Interactions
- Sedatives, benzodiazepines, alcohol — additive sedation. CYP3A4 substrates — mild interaction.
- Contraindications
- Pre-surgery (stop 1–2 weeks before). Pregnancy / breastfeeding. Liver disease (rare hepatotoxicity reports).
- Lab markers
- Not standard.
- Food sources
- Not food. Valerian tea is bitter and pungent — capsules preferred.
Pairs with
Magnesium glycinate, L-theanine, hops, lemon balm (sleep stack). Passionflower (additive GABAergic).
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