Valerian root has been brewed into evening teas for centuries. But does the research say it can help you sleep? The honest answer is more nuanced than the marketing, so let's look at what systematic reviews of randomized trials actually found.
Study at a glance
- Bent et al., 2006, The American Journal of Medicine: systematic review and meta-analysis of 16 randomized, placebo-controlled trials (1,093 patients) of valerian for sleep.
- Shinjyo et al., 2020, Journal of Evidence-Based Integrative Medicine: a broader systematic review of valerian root for sleep problems and associated disorders (60 studies, n=6,894), including a meta-analysis of subjective sleep quality in 10 studies (n=1,065).
- Fernández-San-Martín et al., 2010, Sleep Medicine: meta-analysis of 18 randomized placebo-controlled trials.
What the research shows
In the 2006 review by Bent and colleagues, the authors noted that most trials had notable methodological problems and that doses and preparations varied widely. Among six studies that reported whether sleep quality improved, valerian was associated with a significant benefit (relative risk 1.8, 95% CI 1.2–2.9). However, the authors flagged possible publication bias, and they concluded that valerian might improve sleep quality without significant side effects, while stressing that the evidence was limited.
A 2010 meta-analysis of 18 trials found a relative risk of 1.37 for subjective sleep improvement, but no benefit for sleep latency (how long it takes to fall asleep) or on visual-analogue sleep ratings. Its authors concluded that an objective benefit had not been demonstrated.
The 2020 review by Shinjyo and colleagues was larger and attributed inconsistent earlier results partly to differences in extract quality. It judged valerian generally safe across a wide age range.
In plain terms: there is a possible subjective benefit for how people rate their sleep, but the trials are heterogeneous, often at risk of bias, and objective measurements are less convincing. These reviews cannot tell us that any particular tea, at any particular strength, will work for you.
Why it may work
The mechanism is not settled. Laboratory research has proposed that compounds in valerian root may interact with GABA-related signalling, the same broad system involved in calming nervous activity. This remains a hypothesis, and effects of a gently brewed infusion may be much smaller than those of concentrated extracts used in some trials. Part of the experience may also come from the ritual itself: a warm drink, a quiet moment, and a predictable wind-down.
Real-world use
Many people use herbal infusions as an evening cue that the day is over. Pairing one with simple sleep habits tends to be more useful than expecting any single herb to do the work: a regular bedtime, a dim room, and screens put away.
Where Gudslip fits
Our Sweet Dreams Eco Infusion is a blend of whole plants including chamomile, valerian root, lavender and lemongrass, in compostable pyramid bags. We share the research above because it is interesting, not because it proves this infusion will change your sleep. The trials studied valerian preparations that differ from a tea bag, so the results should not be read as promises about our product. We see it as a pleasant evening ritual that may support winding down.
How to use it
- Steep one pyramid bag in hot water for several minutes, as directed on the pack.
- Drink it 30–60 minutes before bed, away from bright screens.
- Keep timing consistent for a couple of weeks to see how you feel.
- Check the ingredients if you are pregnant, breastfeeding, taking medication or have allergies.
FAQ
Does valerian work for insomnia?
The evidence is mixed. Some reviews show a possible improvement in self-rated sleep quality, but others find no clear objective benefit.
How long does it take?
Trials varied widely. Some measured effects after several weeks, so a single cup is unlikely to tell you much.
Is a tea the same as a trial extract?
Not necessarily. Trials used standardized extracts at specific doses, which differ from an infusion.
Is valerian safe?
The 2020 review judged it generally safe, but people vary. Speak to a healthcare professional if you take sedatives or other medication.
The bottom line
Valerian has a plausible but uncertain place in an evening routine. Reviews suggest a possible subjective benefit, with real limitations in study quality. Treat it as one gentle ingredient in a healthy wind-down, not a fix.
Disclaimer: This article is for general wellness information only and is not medical advice. Gudslip products are not intended to diagnose, treat, cure or prevent any disease. If you have persistent sleep problems, please consult a healthcare professional.
References
- Bent S, Padula A, Moore D, Patterson M, Mehling W. Valerian for sleep: a systematic review and meta-analysis. Am J Med. 2006. Link
- Shinjyo N, Waddell G, Green J. Valerian root in treating sleep problems and associated disorders: a systematic review and meta-analysis. J Evid Based Integr Med. 2020. Link
- Fernández-San-Martín MI, et al. Effectiveness of valerian on insomnia: a meta-analysis of randomized placebo-controlled trials. Sleep Med. 2010. Link