4 Ways Valerian Root Tea May Help You Sleep Better

When stress keeps your mind racing at bedtime, a warm cup of tea is one of the oldest ways to wind down. Valerian root has been brewed for centuries as a calming herb, and today it is one of the best-known natural sleep remedies on store shelves. Here is where valerian came from, what the research really says, four ways it may help, and how to use it safely.

A Historical Perspective

Valerian (Valeriana officinalis) has been used for centuries as an herbal remedy, with its use tracing back to ancient Greece and Rome. Traditionally, the root was employed for anxiety, digestive complaints, and sleep problems. Its calming effect earned it a reputation as a gentle natural sedative, and its popularity as a sleep aid spread across cultures.

The holistic physician Jethro Kloss mentioned valerian root more than 70 times in his herbal medicine handbook Back to Eden (paperback | Kindle), which was first published in 1939. Kloss called valerian root an “excellent nerve tonic - very quieting and soothing,” recommended it for nervousness and stomach troubles, and listed it among the herbs he found most effective for producing sleep. (pp. 193-194, 379-380)

What Valerian Does, and What the Research Says

Valerian tea comes from the roots of a perennial flowering plant native to Europe and parts of Asia. The roots contain compounds such as valerenic acid, isovaleric acid, and various volatile oils. These are thought to influence gamma-aminobutyric acid (GABA), a brain chemical that promotes relaxation and calms nerve activity, which may explain valerian's soothing reputation.

The research is encouraging but mixed. The Sleep Foundation reports that a review of 60 studies found valerian can likely improve sleep and reduce anxiety in many people, although some studies found no effect, and people may need to take it regularly to notice a benefit. The National Center for Complementary and Integrative Health calls the evidence on sleep inconsistent, and the American Academy of Sleep Medicine advises against valerian for chronic insomnia. Most studies also used supplements, typically 300 to 600 mg once a day, so a cup of tea may be gentler than what the research tested.

4 Ways Valerian Tea May Help You Sleep

1) It may help you relax. Valerian's best-known quality is a calming effect. That can be valuable when stress and anxiety are what keep you awake, and it is the benefit that research and tradition agree on most.

2) It may help you fall asleep faster. Sleep latency is the time it takes to drift off after lying down. Some studies have linked valerian to a shorter wait, although results vary from person to person.

3) It may reduce nighttime awakenings. Some users report waking less often and sleeping more soundly. The evidence is limited, so treat this as a possibility and not a promise.

4) It builds a bedtime ritual. A warm cup of tea at the same time each night signals your body that the day is over. Pair it with reading, gentle stretching, or dim lights, and the routine itself can help you sleep better. If you are working on your nights, our post on the health benefits of magnesium covers another popular sleep support.

How to Prepare Valerian Tea

Choose quality ingredients. Dietary supplements are not approved by the FDA before they are sold, so pick reputable brands. It is becoming easier to find natural valerian tea blends on store shelves, and many people prefer organic. Our pick: Traditional Medicinals Organic Nighty Night Extra (with Valerian Root) (on Amazon).

Brew it gently. Steep 1 to 2 teaspoons of dried valerian root in hot water for 5 to 10 minutes. Overbrewing makes the tea bitter, and Kloss himself cautioned against boiling the root.

Time it well. Drink a cup 30 to 60 minutes before bedtime. Start with a lower amount and see how you feel.

Know your other options. Valerian root also comes in over-the-counter sleep aids and supplements, such as ZzzQuil Pure Zzzs Melatonin Gummies with Chamomile, Lavender & Valerian Root or the melatonin-free Nature's Way Valerian Root capsules.

Safety: Who Should Be Careful

Valerian is generally considered safe for most adults for short-term use. The National Center for Complementary and Integrative Health notes that doses of 300 to 600 mg a day have been used for up to six weeks, and that long-term safety is unknown. Kloss similarly advised against drinking large amounts of the tea for more than two to three weeks at a time. Keep these points in mind:

• Do not combine valerian with alcohol, sleeping pills, or other sedatives or anti-anxiety medications.
• If you are pregnant or breastfeeding, or giving it to a child, talk with a health care provider first, since little is known about safety in those cases.
• Possible side effects include headache, an upset stomach, and vivid dreams. Liver problems have been reported only very rarely.
• If you take medications or have a health condition, check with a doctor or pharmacist before trying any herbal sleep aid.

A Quiet Tradition Worth Trying

Valerian tea is a gentle, time-honored way to wind down, and for many people it is a pleasant addition to a bedtime routine. It is not a guaranteed cure for sleep trouble, and if you struggle with sleep regularly, a doctor can help find the cause. For a quiet night, though, a warm cup of valerian tea is a simple tradition worth trying.

Further reading: Sleep Foundation on valerian root and NCCIH on valerian.