Below:
 • What is it good for?
 • How does it work?
 • How safe is it?
 • What's the best way to take it?

Note: This article has been localised for an Irish audience.

People have been using valerian root (Valeriana officinalis) as a sleeping aid for more than 1,000 years. Even today they often prefer this mild sedative to prescription sleep drugs. It's an ingredient in many over-the-counter sleep products.

Several small human studies found that valerian root extract reduced the time to fall asleep and improved the quality of sleep. In one trial the herb worked as well as a prescription sleeping pill for insomnia. Limited human evidence suggests that valerian extract might help ease stress.

Researchers think that valerian works due to a combination of compounds. The herb seems to have a calming effect on the central nervous system. Valerian is not related to the powerful prescription drug Valium (diazepam).

Valerian causes few side effects. Occasionally it might cause headache, insomnia or vivid dreams. However, very large amounts of valerian can cause more severe side effects. Valerian has been used safely in human studies for up to 28 days. Long-term use might lead to withdrawal symptoms when valerian is stopped. As with other sleeping pills, its effectiveness may wear off over time. Avoid valerian when operating dangerous machinery. Don't take valerian with prescription or over-the-counter sedatives, since it may intensify their effects.

Herbal experts recommend drinking valerian tea at bedtime to help you sleep. (Use a teaspoon of powdered root or liquid extract per cup of water.) Unfortunately, the tea smells like dirty socks, but you can avoid that unpleasantness by taking it in capsule form. Look for valerian at pharmacies and health food stores. Keep in mind that the government doesn't regulate herbal supplements, so quality and potency can vary from bottle to bottle. In rare cases supplements may be contaminated with undesirable substances. Ask a pharmacist or naturopath to recommend a reputable brand.

This article has been revised by Vhihealthe for its audience and may contain, among other things, information or medical practices that are unique to Ireland. Neither Consumer Health Interactive nor the original author make any warranty as to the accuracy of the article as revised, and assume no responsibility for modified content.

First published November 2, 2001
Copyright © 2001 Consumer Health Interactive

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