Can valerian improve sleep? experts discuss its benefits and limits

Valerian, a centuries-old herbal remedy, has earned the nickname “nature’s Valium” for its purported calming effects, but experts say it is not a substitute for prescription medications.

Derived from the roots of Valeriana officinalis, a flowering plant native to Europe and Asia, valerian has long been used to reduce anxiety, stress, and sleep difficulties.

In the U.S., it is commonly sold as a dietary supplement in teas, tinctures, capsules, and tablets.

While some clinical trials suggest valerian may provide mild benefits, including improved sleep quality and reduced anxiety, scientists caution against comparing it directly to prescription sedatives such as diazepam Valium.

“Valerian is a much milder ingredient,” said Stefan Gafner, Ph.D., chief science officer of the American Botanical Council.

“It is really used for mild cases of anxiety and sleep issues. Unlike Valium, it is well-tolerated, very safe, and does not carry the same risk of dependence.”

A 2020 review in the Journal of Evidence-Based Integrative Medicine found that powdered root and root extracts may be “safe and effective” for promoting sleep and addressing related disorders.

Users have reported feeling calmer and falling asleep more easily, though outcomes vary.

Dr. Joseph Mercola, a board-certified family medicine physician, echoed caution, noting that valerian’s effects are modest.

“Some studies show improvements in sleep onset or quality, while others find no meaningful difference compared with placebo,” he said.

Side effects can include headaches, dizziness, digestive upset, or next-day grogginess.

Mercola emphasized that valerian should not replace foundational sleep strategies. “Focus on correcting the underlying drivers of poor sleep first,” he said.

“Bright daylight exposure, complete nighttime darkness, and certain nutrients like magnesium and glycine can support relaxation and better sleep naturally.”

Experts agree that while valerian may offer gentle relief, it is not a universal solution.

Gafner added, “I recommend it for mild anxiety or difficulty falling asleep, but users should still approach it with awareness of their body’s response.”