Valerian for sleep: A Systematic Review and Meta-Analysis

This systematic review and meta-analysis examined 16 randomized controlled trials evaluating valerian root's effectiveness for sleep improvement, involving over 1,000 participants. Valerian showed a statistically significant benefit for subjective sleep quality, with an 80% higher chance of reported sleep improvement compared to placebo. However, the studies had methodological issues, varied dosages, and inconsistent outcomes. Despite these limitations, valerian is considered safe and might modestly improve sleep quality without next-day drowsiness.

Consider using valerian root supplements as a natural sleep aid, especially for mild insomnia. Choose standardized products and pair them with good sleep hygiene practices, such as a consistent bedtime. Effects are modest and may vary, so seek professional advice for severe sleep issues or long-term use.