Skip valerian root — evidence is inconsistent

Despite its long history as a herbal sleep remedy, valerian root is not recommended as a first-line supplement. Evidence from systematic reviews is inconsistent.

Why It Works (Poorly)

Valerian is believed to modulate GABA receptors, but meta-analyses have concluded that valerian root extracts "lack adequate support to justify their use in individuals experiencing sleep disorders." Results vary widely across studies, likely due to differences in preparation, dosing, and study quality.

Tips

• May require 2-4 weeks of nightly use before any effect emerges
• Some people report subjective benefit, which may be a placebo response
• If you want a herbal approach, chamomile tea (which contains apigenin) has similar traditional use with a more pleasant experience
• Your money is better spent on magnesium or L-theanine, which have stronger evidence