Valerian Tea Benefits for Sleep and Anxiety: What Studies Show

Valerian (Valeriana officinalis) is a tall flowering plant native to Europe and parts of Asia. Its root has been used to calm nerves and help sleep since ancient Greek and Roman times, and today it’s one of the most popular herbal sleep aids in Europe and the US. You’ll find it as loose dried root, tea bags, capsules and tinctures, often blended with chamomile, lemon balm or hops.

This guide looks at valerian tea benefits for sleep and anxiety, what clinical trials have found, how to brew it, doses used in research, side effects and medicine interactions. For more herbal teas, see our herbs and teas guides.

What is valerian and how might it work?

Valerian root contains several groups of active compounds, including valerenic acid, valepotriates and volatile oils. Lab studies suggest some of these act on GABA, a brain chemical that calms nerve activity. Many prescription sleeping pills and anti-anxiety drugs work on the GABA system too, though much more strongly.

The amount of these compounds varies a lot between plants, products and preparation methods. That’s one likely reason studies of valerian have produced such mixed results.

The root’s strong smell comes from isovaleric acid, the same compound behind the smell of sweaty socks. Cats are attracted to it, a little like catnip.

What the research shows

Valerian has been studied in dozens of trials, but most are small, short and use different products, which makes the results hard to combine. Each finding below carries an evidence label, explained in our editorial policy.

Falling asleep and sleep quality Moderate evidence

Some trials found people taking valerian reported better sleep quality than those taking a placebo, while others found no difference. Reviews pooling these trials reach mixed conclusions, and the improvements, where seen, are mostly in how people rate their own sleep rather than in measured sleep.

Chronic insomnia Limited evidence

For long-term insomnia, the American Academy of Sleep Medicine’s 2017 guideline suggests doctors don’t use valerian, because the evidence didn’t show a meaningful benefit. If you’ve had trouble sleeping for three months or more, a doctor can help you find treatments that work better.

Anxiety and stress Limited evidence

Valerian is traditionally used for nervous tension and restlessness. NCCIH, the US government’s center for complementary health, says there isn’t enough evidence to draw conclusions about valerian for anxiety.

Menopause hot flashes Limited evidence

Two small randomized studies reported fewer hot flashes with valerian than with a placebo after 4 to 8 weeks. That’s encouraging, but too little to rely on.

How much valerian to take

There’s no official dose. NCCIH says 300 to 600 mg of valerian extract a day has been used safely for up to six weeks. Long-term safety is unknown.

Sources: NCCIH valerian fact sheet; MSD Manual Professional Version. Most studies used standardized extracts, not tea.

For sleep, people usually take valerian 30 minutes to 2 hours before bed. Some find it works better after a couple of weeks of nightly use than on the first night. Most guidance limits use to 2 to 6 weeks at a time.

How to make valerian tea

• Use about ½ to 1 teaspoon (1 to 3 g) of dried, chopped valerian root per cup.
• Pour 1 cup (240 ml) of freshly boiled water over it and cover the cup to keep the volatile oils in.
• Steep for 10 to 15 minutes, then strain.
• Drink it 30 to 60 minutes before bed.

Side effects and who should avoid it

Short-term use is generally safe for most adults. Reported side effects include headache, stomach upset, mental dullness, vivid dreams and, oddly, restlessness or excitability in some people. Some people feel groggy the next morning, especially at higher doses. Stopping suddenly after long-term use may cause withdrawal-like symptoms such as anxiety and trouble sleeping. Liver injury has been reported in very rare cases, mostly with products that combined valerian with other herbs.

Tea, capsules or blends: which to choose

Most research used standardized valerian extracts, so capsules or tablets give you a more predictable dose than tea. Tea is milder and more variable but is a gentle way to try valerian as part of a bedtime routine.

• Check the species: look for Valeriana officinalis root.
• Look for third-party testing: a USP Verified or NSF mark shows the product contains what the label says.
• Read blends carefully: many “sleep” products combine valerian with melatonin, hops, passionflower or other herbs, which adds to the sedative effect and makes it harder to know what’s working.
• Stick to one product at a time: don’t take a valerian capsule and a valerian tea on the same night.

Read more about how we judge products in how we review supplements.

Valerian vs other bedtime remedies

Valerian is one of several things people reach for at bedtime. Here’s how it compares.

If a remedy seems to help and you have no side effects, it may be worth keeping as part of a calm bedtime routine. If not, it’s time to look at the habits below or speak to a doctor.

What helps sleep more reliably

For ongoing sleep problems, the approach with the best evidence isn’t a pill or a tea. Cognitive behavioral therapy for insomnia (CBT-I) is the recommended first treatment for chronic insomnia in adults. It helps you change the habits and thoughts that keep you awake, and it’s available through doctors, sleep clinics, apps and online programs.

• Keep a regular wake-up time, even at weekends.
• Avoid caffeine after early afternoon and alcohol close to bedtime.
• Keep your bedroom dark, cool and quiet, and use it mainly for sleep.
• If you can’t sleep after about 20 minutes, get up and do something calm until you feel sleepy.

See a doctor if poor sleep lasts more than a few weeks, affects your daytime life, or comes with loud snoring, gasping in your sleep, low mood or anxiety. See also our medical disclaimer.

More guides you may find useful: herbal teas for sleep.

How long to try valerian

In studies, valerian’s effects, when they appeared, often built up over one to two weeks of nightly use rather than after the first cup. If you want to try it, drink it every evening for two to four weeks while keeping a simple sleep diary, noting when you went to bed, how long it took to fall asleep and how rested you felt. If you notice no difference after a month, valerian probably isn’t helping you, and it’s worth talking to your doctor about other options such as CBT-I. Our guide to herbal teas for sleep compares valerian with chamomile and other bedtime teas.

Valerian tea FAQ