The short answer
Valerian root is an herb that has been used for sleep and calm for centuries. The research on whether it helps sleep is inconsistent, and sleep experts do not recommend it as a treatment for long term insomnia.1,2
It is generally safe for short term use by most adults, at about 300 mg to 600 mg a day for up to 6 weeks. Do not take it with alcohol or sedatives.1 Many people use it as a gentle part of a bedtime wind down rather than a sleep aid on its own.
"It smelled very unique"
A friend of mine drank valerian root tea before bed. The first thing she noticed was the smell. It is very unique. It did not knock her out, but it helped her feel calm.
It became part of her routine, and she looked forward to it every night.
That is a fair picture of valerian. It is not a knockout pill. For many people, it is part of a calming ritual.
What is valerian root?
Valerian is a plant whose root has been used in teas and remedies for a very long time. Today you can find it as:
- Tea, on its own or in bedtime blends.
- Capsules or tablets, often 300 mg to 600 mg.
- Liquid drops, called tinctures.
- Blends with melatonin, chamomile, lavender, or other herbs, usually at smaller amounts.
And yes, the smell is famous. Many people compare it to old socks or strong cheese.
What does valerian root do?
What we know
- It has a long history of use for sleep and calm.
- It is generally safe for short term use by most adults.1
- Many people use it as a calming bedtime ritual.
What it cannot promise
- Studies on sleep have mixed results.1
- Sleep experts recommend against it for long term insomnia.2
- Long term safety is unknown.1
Valerian root dosage
| Form | What to know |
|---|---|
| Capsules | 300 mg to 600 mg a day appears safe for up to 6 weeks.1 |
| Tea | Amounts vary by brand. Follow the label. |
| Blends | Usually much smaller amounts, alongside other ingredients. |
| Long term | Safety beyond about 6 weeks is unknown.1 Talk to your doctor before using it longer. |
Valerian root side effects
Valerian is usually well tolerated, but it can cause:1
- Headache
- Upset stomach
- Feeling mentally dull or sluggish
- Feeling restless or uneasy
- Vivid dreams
Two rarer things to know. In very rare cases, liver injury has been reported, most often when valerian was taken with other herbs. And after long term use, stopping suddenly may cause anxiety, irritability, a racing heart, or trouble sleeping.1
Can you take valerian and melatonin together?
Many sleep blends combine them, including Driffly. They work in different ways. Melatonin is a timing signal that tells your body night has started. Valerian is used to support a calm wind down. Few studies have tested them together, so keep the doses modest and talk to your pharmacist if you take other medicines.
Sometimes people like valerian so much they start stacking it: melatonin gummies, a glass of wine, other teas, even their sleep medicine. Then they wonder why they feel foggy in the morning. It is too much of a good thing.
Valerian should not be taken with alcohol or sedatives.1 If you take melatonin, keep the dose low. Read how much melatonin is too much and melatonin and alcohol.
Who should talk to a doctor first
- You are pregnant or breastfeeding. Little is known about its safety.1
- You take sleep medicine, anxiety medicine, antidepressants, or any sedative.
- You drink alcohol in the evening.
- You have liver problems, or take other herbal supplements.
- You have used valerian for more than 6 weeks.
Why I chose valerian for Driffly
When I chose Driffly's formula, I wanted valerian root in it because it supports the wind down. Melatonin turns on the signal, especially at a low dose. But to really wind down and feel relaxed in bed, I think valerian has a place. It is natural, and it can become part of a routine you look forward to every night.
To be clear about the amount: each Driffly strip has 50 mg of valerian root. That is much less than the 300 mg to 600 mg in most valerian supplements. In Driffly, valerian is a small supporting part of the wind down, alongside 1 mg of melatonin, not a high dose valerian product.
Where Driffly fits
A low dose, made for your bedtime routine
Each strip has 1 mg of melatonin, the same amount behind the European Union's approved sleep claim,3 with 50 mg of valerian root, lavender, chamomile, and hibiscus to support a calm wind down.*
- 1 mg of melatonin, the same in every strip.
- Melts on your tongue. No water, no sugar, and none of the valerian tea smell.
- Take it 30 minutes before bed, at the same time every night.
Every order comes with a 30 night money back guarantee.
Common questions about valerian root
What is valerian root good for?
Valerian is mostly used to support sleep and a calm wind down. The research on sleep is mixed, so think of it as one part of a bedtime routine, not a cure.1
Does valerian root help you sleep?
Some people feel it helps them relax, but studies are inconsistent. Sleep experts recommend against it as a treatment for long term insomnia.1,2
How much valerian root should I take?
Doses of 300 mg to 600 mg a day appear safe for up to 6 weeks.1 Follow your product's label, and ask your doctor before using it longer.
Can I take valerian root with melatonin?
Many blends do. Keep both doses modest, skip alcohol, and ask your pharmacist if you take other medicines.
Can valerian root help with anxiety?
There is not enough good evidence to say it treats anxiety. If anxiety is keeping you up, talk to your doctor.
Can I take valerian root with Zoloft or other antidepressants?
Combining valerian with antidepressants has not been well studied. Ask your doctor or pharmacist before you try it.
Is it safe to take valerian every night?
Short term use, up to about 6 weeks, appears safe for most adults. Long term safety is unknown.1
Why does valerian smell so bad?
The dried root has a strong, earthy smell that many people compare to old socks. It is normal, and it does not mean the product has gone bad.
Sources
- National Center for Complementary and Integrative Health. Valerian: Usefulness and Safety.
- Sateia MJ, Buysse DJ, Krystal AD, Neubauer DN, Heald JL. Clinical practice guideline for the pharmacologic treatment of chronic insomnia in adults: an American Academy of Sleep Medicine clinical practice guideline. Journal of Clinical Sleep Medicine. 2017;13(2):307-349.
- European Commission. Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods (melatonin: reduction of time taken to fall asleep, at least 1 mg per portion). 2012.
Tyler Smith, RN, BSN, BA is a registered nurse and the founder of Driffly. He writes and reviews the articles in the sleep education hub. About Tyler
The author is the founder of Driffly, which sells the product mentioned in this article. This article is for education and is not medical advice. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.