High evidenceeffect size d = 0.70
Reduces sleep latency
Sources
- Effect of valerian on sleep quality in post-menopausal women (2010)
Valerian for Better sleep
Valeriana officinalis · Valerianaceae
Reduces sleep latency Evidence rated high (d = 0.70).
Want the full plant profile? See Valerian botanical profile →
I
How it works mechanism
Valerenic acid binds GABA-A β3 subunit. Meta-analyses show small-to-moderate effect on subjective sleep quality.
II
Evidence cited sources
1 sourceIII
Dosage & preparation
IV
Safety & cautions
warning · CNS depressants
Strong additive sedation with alcohol, benzodiazepines, opioids.
warning · pregnancy
Pregnancy / lactation: insufficient safety data. Avoid.
warning · driving
May impair next-morning alertness; avoid before driving.
V
Other plants for Better sleep
8 alternatives
VI
Frequently asked
Is Valerian effective for Better sleep?
Reduces sleep latency Evidence is rated high with an effect size of d=0.70. See the Evidence section above for cited sources.
What is the recommended dose of Valerian for Better sleep?
Typical adult dose: 2.000–3.000 g as Infusion / tea, 1–3 times daily. See the Dosage table for all forms. Always start at the lower end.
What are the safety risks of Valerian for Better sleep?
Strong additive sedation with alcohol, benzodiazepines, opioids. See the Safety section for the full list of contraindications and drug interactions.
How does Valerian compare to other plants for Better sleep?
See the alternatives section above — we list other species with documented effects on Better sleep, ranked by evidence quality.
Is this medical advice?
No. This is educational reference. Always consult a healthcare professional before using any herbal preparation, especially alongside prescription medication.
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