Valerian Root
Valerian root is a well-known sleep herb used for trouble falling asleep, restless nights, and tension-related insomnia. It can be very effective for some people and totally ‘meh’ for others. It may cause grogginess or vivid dreams, and it should not be mixed with alcohol or sedating medications without caution.
Key Benefits
- Supports falling asleep and sleep quality (supportive)
- May ease tension-related restlessness (supportive)
- May support calm mood in the evening (supportive)
- Can help with muscle tension tied to stress (supportive)
Common Issues It May Help With
- Trouble falling asleep
- Restless sleep (supportive)
- Evening anxiety (supportive)
- Muscle tension (supportive)
How To Use (Simple)
- Tea is possible but many people prefer capsules or tincture due to taste. Take 30–60 minutes before bed. Start low to assess next-day grogginess. Consider occasional use rather than nightly forever.
Taste / Notes
Strong, earthy, musky—often described as ‘stinky socks.’
Evidence Level
Evidence is mixed but suggests benefit for some sleep parameters. Response varies widely by person and product.
Cautions
Can cause drowsiness and next-day grogginess. Avoid alcohol. Avoid during pregnancy/breastfeeding due to limited safety data. Do not drive after taking. Stop if paradoxical agitation occurs.
Interactions
Additive sedation with alcohol, sleep meds, benzodiazepines, opioids, sedating antihistamines If on psychiatric medications, consult clinician If taking other sedating herbs (kava, skullcap, passionflower), start low and monitor
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