Valerian
Valeriana officinalis — also: All-heal, Garden heliotrope
Evidence is genuinely mixed — some trials show modest sleep benefit, others none; quality varies widely.
A classic European sedative herb ('all-heal') used since Greco-Roman times for sleep and nervous tension.
May modestly improve sleep onset/quality; often combined with hops or lemon balm.
May increase GABA activity; the characteristic odor comes from valerenic acid and valepotriates.
- Possible improved sleep onset/quality
Mixed RCTs; some modest benefit, high product variability.
- Inconsistent results
- Optimal dose/form unclear
- Grogginess
- Sedative/alcohol interactions
- Rare liver concerns
- Pregnant people; those on sedatives or who drink alcohol
Drowsiness/'hangover' grogginess; paradoxical stimulation in some; rare liver concerns with combination products.
Additive with sedatives, alcohol, and benzodiazepines; caution with CNS depressants.
Avoid in pregnancy/breastfeeding (insufficient data); not for children without guidance.
Grown for root; the smell is famously strong — tincture or capsule is common.
A long-standing sleep herb with mixed trials — try it short-term, never stack it on sedatives or alcohol.