Valerian root is a long-standing herbal ingredient that many people turn to when they want a calmer, more restful night. Research on valerian root for sleep is mixed: some studies suggest it may help people feel they sleep better, while others found little difference compared with a placebo. If you're curious about it, the best approach is to see it as one small part of a good wind-down routine, not a quick fix. Below we cover what valerian is, what the research says, how people use it and who should check with a professional first.
What is valerian root?
Valerian (Valeriana officinalis) is a flowering plant native to Europe and parts of Asia. It grows wild across the UK, often near streams and damp grassland, and has clusters of small white or pale pink flowers. The part used in herbal products is the root, which has a strong, earthy smell that many people describe as similar to old socks.
Valerian has been used in European herbal traditions for centuries, and today you'll find it in teas, tinctures, capsules, tablets and blends alongside other calming botanicals such as hops, lemon balm and passionflower.
What does the research say about valerian root for sleep?
Valerian has been looked at in a number of sleep studies, but the results aren't clear-cut.
- A 2006 systematic review and meta-analysis found that valerian might improve how people rated their own sleep quality, but the authors noted that the studies varied a lot in quality and design, and evidence of publication bias.
- A more recent 2024 umbrella review looked across many published reviews and concluded that the overall evidence is inconsistent.
- The US National Center for Complementary and Integrative Health (NCCIH) summarises the evidence as inconclusive and notes that little is known about long-term use.
In short, valerian may help some people feel more relaxed at bedtime, but it isn't guaranteed to work for everyone, and researchers haven't pinned down exactly how it works. Scientists have looked at compounds in the root, such as valerenic acid, and their possible interaction with GABA, a calming messenger in the brain. This is still an area of ongoing research.
Valerian on the UK high street
In the UK, some valerian tablets are sold as traditional herbal medicines under the MHRA's Traditional Herbal Registration (THR) scheme. You'll see a "THR" mark on the pack. Those products may only describe their use as being "based on traditional use", rather than on clinical evidence. Valerian is also widely sold in herbal teas and in food supplements, which are regulated differently.
How do people use valerian?
Valerian comes in a few common formats:
- Tea: dried root steeped in hot water, often blended with chamomile or lemon balm to soften the earthy taste.
- Capsules and tablets: standardised extracts, usually taken in the hour before bed.
- Tinctures: liquid extracts added to water.
- Blends and patches: valerian combined with other ingredients in a bedtime product.
Some studies suggest any effect may build gradually over a couple of weeks of regular use rather than working on the very first night. Always follow the directions on the product you choose and don't exceed the stated amount.
Where our Sleep Dream Patches fit in
Our Sleep Dream Patches include valerian root alongside L-theanine and magnesium glycinate in a simple stick-on format. They're designed to slot into an evening wind-down routine, so there's no tea to brew or tablet to remember. It's worth being clear that most valerian research has looked at oral extracts, and there's limited published research on valerian delivered through the skin. We see our patches as a convenient way to bring calming botanicals into your bedtime routine, alongside good sleep habits rather than instead of them.
Possible side effects and who should be cautious
Valerian is generally considered well tolerated in short-term use. However, NCCIH lists possible side effects including headache, stomach upset, dizziness and feeling drowsy or sluggish the next morning.
Valerian may not be suitable for everyone. Take extra care, and speak to a GP or pharmacist first, if you:
- are pregnant or breastfeeding, as there isn't enough safety information
- take sleeping tablets, sedatives, antidepressants or any other regular medication
- drink alcohol in the evening, as valerian may add to its sedative effect
- have liver problems or another ongoing health condition
- are buying for a child
Because it may cause drowsiness, avoid driving or operating machinery if valerian makes you feel sleepy.
Simple habits that pair well with valerian
No herb can outdo the basics. The NHS recommends steady habits like these for better sleep:
- Going to bed and getting up at roughly the same times each day, including weekends
- Keeping your bedroom dark and quiet
- Cutting back on caffeine and alcohol, especially later in the day
- Putting screens away for a while before bed
- Getting some daylight and movement during the day
Evenings can feel busier as the nights draw in, and a short, repeatable wind-down ritual can help your mind settle. That might be a warm drink, a few pages of a book and a patch from our Health collection. If daytime pressure tends to follow you into the evening, you might also like to explore our Stress Relief Patches earlier in the day.
If you've had trouble sleeping for months, changing your habits hasn't helped, or it's affecting your daily life, the NHS advises speaking to a GP.
Valerian root for sleep: FAQs
Does valerian root make you sleepy straight away?
Not necessarily. Some people notice they feel more relaxed fairly soon, but studies suggest any benefit may be more noticeable after regular use over a couple of weeks. Responses vary from person to person.
Can you take valerian every night?
Most studies have looked at use over a few weeks, and little is known about long-term safety. Follow the directions on your product, and speak to a pharmacist if you want to use it regularly for a longer period.
Can I take valerian with other sleep aids?
Valerian may add to the effect of other products that cause drowsiness, including some medicines and alcohol. If you take anything else for sleep or mood, check with a GP or pharmacist before combining them.
Is valerian root tea as good as capsules?
Teas are a gentle, traditional way to use valerian, but the amount of active compounds in a cup can vary a lot. Capsules, tablets and other formats usually contain a measured extract. The right choice is often simply the one you'll enjoy and use consistently.
The bottom line
Valerian root is a time-honoured herb with a long history of bedtime use. The research is promising in places but mixed overall, so it's best seen as one small part of a calming evening routine. If you'd like an easy way to bring valerian into your wind-down, take a look at our Sleep Dream Patches or browse all our patches.
Please note: this article is for general information only and isn't medical advice. Our patches are not intended to diagnose, treat, cure or prevent any disease. If you're pregnant, breastfeeding, taking medication or managing a health condition, please speak to your GP or pharmacist before trying a new supplement.