A Powerful Sleep Aid - Valerian Root

A Brief History of Valerian

Valerian (Valeriana officinalis) is a flowering plant native to Europe and parts of Asia, though it’s now grown worldwide.

Its medicinal use dates back more than 2,000 years.

Ancient Greek and Roman physicians, including Hippocrates and Galen, described its ability to relieve restlessness and “nervous disorders.”

During the Middle Ages, valerian was also used for insomnia, tremors, and even as a remedy for palpitations.

By the 19th century, valerian root extract had become a staple in European and American herbal medicine cabinets. It was used to treat stress, sleeplessness, and hysteria, which we might now call anxiety or nervous system over-stimulation.

And while the language of medicine has changed since then, valerian’s calming properties have remained a mainstay in herbal sleep support formulas.

Plenty of people still use it today, and I believe it’s worth considering for anyone who struggles with sleep.

How Valerian Works in the Body

Researchers believe valerian works primarily by increasing levels of gamma-aminobutyric acid (GABA) in the brain, a neurotransmitter that helps calm neural activity.

Low GABA levels are linked to anxiety, restlessness, and insomnia. And while you can supplement directly with GABA, sometimes that can produce issues separate from getting your body to make it on its own (and GABA doesn’t cross the blood-brain barrier when taken orally.)

By gently supporting GABA function, valerian helps slow the “mental chatter” that often keeps people awake.

Valerian also interacts with adenosine and serotonin receptors, which play key roles in sleep regulation and mood balance.

Animal studies have shown that compounds called valerenic acids and valepotriates in the root appear to enhance relaxation by modulating how the nervous system responds to stress.

In one clinical study published in Phytomedicine (2011), participants who took valerian extract for two weeks reported significantly improved sleep quality compared to placebo, with fewer nighttime awakenings and better overall rest. 

And as Dr. Josh Axe’s website details:

“In one double-blind study conducted by the Foellinge Health Center in Sweden, the effects of valerian on poor sleep were significant. Of the study participants, 44 percent reported perfect sleep while 89 percent reported improved sleep when taking valerian root. In addition, no adverse effects were observed for this group.”

Here’s What Valerian Can Do For You

Valerian isn’t just great for sleep; though that is a big part of its power, it can also positively affect other aspects of health.

I’ll start by reviewing its effects on sleep, then cover some other benefits.

1 - Calms Anxiety:

One of the most well-documented benefits of valerian root is its ability to ease anxiety by supporting the brain’s calming neurotransmitters.

Researchers have found that a compound in valerian, valerenic acid (which crosses the blood-brain barrier), influences GABA receptors, slows excessive brain activity, and promotes a sense of calm.

Interestingly, this is the same pathway targeted by prescription medications like Xanax (alprazolam) and Valium (diazepam).

The difference, of course, is that valerian root tends to work more gently, without the dependency risk or cognitive side effects that can accompany those drugs. The valerenic acid, valerenol, and other active compounds act as natural anti-anxiety agents, helping relax the mind and ease tension without dulling alertness.

That said, it’s important to note that valerian shouldn’t be combined with prescription sedatives, antidepressants such as amitriptyline or tetracyclic antidepressants, or other calming medications unless directed by your healthcare provider.

2 - May Help Lower Blood Pressure;

Given how calming valerian is for the nervous system, it makes sense that this herb may also support healthy blood pressure levels.

The same compounds that quiet the mind also appear to help the body regulate tension in the cardiovascular system. In other words, when the nervous system relaxes, the heart follows suit.

Studies indicate that valerian root supplements can help naturally lower blood pressure, reducing strain on the cardiovascular system and supporting heart health over time. 

Since elevated blood pressure is one of the most significant risk factors for stroke and heart attack, this is one of the more meaningful indirect benefits of valerian root.

3 - Eases Menstrual Cramps:

Valerian’s muscle-relaxing effects aren’t limited to the brain.

Its natural antispasmodic and sedative actions can make it a helpful option for women who experience painful menstrual cramps. Valerian helps reduce the severity and duration of uterine muscle contractions, the primary source of menstrual pain.

A double-blind, randomized, placebo-controlled study from Islamic Azad University in Iran found that women taking valerian supplements experienced significantly less pain during menstruation compared to those taking a placebo. Researchers credit valerian’s ability to relax smooth muscle tissue and reduce spasms, helping many women find relief without over-the-counter pain medication.

4 - Improves Stress Management:

Because valerian helps promote calm and improve sleep quality, it also supports better daytime stress management.

Chronic stress disrupts everything from hormone balance to immune function, and valerian appears to help buffer these effects by maintaining balanced GABA and serotonin levels.

Research published in BMC Complementary and Alternative Medicine found that valerian root helped suppress both physical and psychological stress by influencing serotonin, one of the brain’s main “feel-good” neurotransmitters.

By improving GABA signaling and serotonin balance, valerian may naturally help keep cortisol levels (the stress hormone) in check, helping the body return to a more relaxed baseline.

5 - May Support Cellular Health: 

Though still early, emerging research suggests valerian’s active compounds could have benefits beyond stress and sleep.

A 2021 study published in Scientific Reports found that valeric acid, one of the main components of valerian root,  may inhibit the growth and migration of breast cancer cells in laboratory models. While these results are preliminary and require further research, they add to valerian’s growing reputation as a herb with far-reaching biological effects.

Maximize Valerian’s Sleep Effects By Combining with Other Natural Sleep Aids

Valerian is often combined with other herbs and nutrients that target different aspects of the sleep cycle.

One of the most effective pairings is valerian and magnesium, and you know how much I love magnesium.

Because magnesium helps relax muscles and regulate the body’s stress hormones, and valerian helps calm the mind, they can work together to create a deeper, more complete sense of relaxation.

Another popular combination is valerian and chamomile, two herbs that work synergistically to soothe the nervous system.

Chamomile contains apigenin, a flavonoid that binds to the same calming receptors that valerian influences. Blending these together can enhance the tranquil effect without adding drowsiness.

Valerian also appears to complement melatonin, especially for people dealing with disrupted circadian rhythms. While melatonin helps reset the body’s sleep clock, valerian supports the ease of falling asleep naturally.

Be Careful With Valerian…

Just so you know, valerian is generally considered safe when used as directed, but a few things are worth noting:

• Mild side effects like headache, dizziness, upset stomach, or morning grogginess may occur in some users, especially at higher doses.
  

• It may enhance the effects of sedative medications, including prescription sleep aids, benzodiazepines, or alcohol. Always consult a healthcare provider before combining valerian with these substances.
  

• Because of its potential to promote relaxation, valerian should not be taken before operating heavy machinery or driving.
  

• Pregnant and breastfeeding women, and children under 12, should avoid valerian unless advised by a qualified healthcare professional.
  

• Long-term, continuous use has not been extensively studied; most herbalists recommend taking breaks every few weeks.
  

It’s a Great Natural Option

Valerian root remains one of the most respected natural options for supporting calm, rest, and emotional balance, with thousands of years of traditional use and modern studies backing its effects.

It’s not a knockout drug, but a gentle nudge toward the body’s own rhythm of rest and relaxation.

Whether taken alone or paired with magnesium, chamomile, or melatonin, valerian offers a safe, natural path for many people seeking better sleep and reduced stress,  one that helps the nervous system find its balance again, naturally.