Valerian for sleep: a systematic review and meta-analysis
Key Finding
Valerian root improves subjective sleep quality and helps people feel more rested without next-day impairment.
Plain-English Summary
This systematic review and meta-analysis examined 16 randomized controlled trials investigating valerian root for sleep disorders. Studies used doses ranging from 400-900mg taken 30-120 minutes before bedtime.
The meta-analysis found that valerian improved subjective sleep quality, with participants reporting better sleep and feeling more refreshed upon waking. However, objective sleep measures showed more variable results, suggesting valerian's effects may be partly perceptual.
Valerian appears to work through enhancement of GABA signaling in the brain, promoting relaxation and sleep. The supplement was well-tolerated with minimal side effects and no evidence of dependence or withdrawal. Unlike pharmaceutical sleep aids, valerian did not impair next-day functioning. Effects may be cumulative, with benefits increasing over 2-4 weeks of continued use.