Valerian Root: Ancient Remedy for Modern Sleep and Anxiety Struggles
Valerian root, a natural remedy with a long history, is often used to ease insomnia and anxiety. Derived from the perennial plant Valeriana officinalis, it has been studied for its potential to improve sleep hygiene and reduce stress by affecting brain chemistry.
The plant, known for its white, purple, or pink summer flowers, has roots that are dried and used in supplements. Ancient Greeks and Romans relied on valerian to treat sleeplessness, nervousness, and headaches. Today, it remains a popular choice in herbal medicine.
Research suggests valerian root works by gently raising levels of gamma aminobutyric acid (GABA) in the brain, which helps calm the nervous system. Older studies, based on around 30 trials, reported better sleep hygiene quality with few side effects. However, newer reviews since 2020 describe the evidence as moderate and inconsistent due to small sample sizes and study design flaws. Despite this, it is still seen as a mild, safe option for short-term use.
For insomnia, a typical dose is 300 to 600 mg taken 30 minutes to two hours before bed. Alternatively, 2 to 3 grams of dried root can be steeped in hot water for 10 to 15 minutes. For anxiety, 120 to 200 mg is recommended three times daily, with the last dose before sleep. Effects are usually noticed after two or more weeks of regular use.
The U.S. Food and Drug Administration (FDA) considers valerian root 'generally recognized as safe.' Yet, some users report mild side effects like headaches, dizziness, or stomach upset. Pregnant or nursing women, as well as children under three, should avoid it. Experts also advise against using it for longer than a month without medical advice.
Valerian root continues to be a widely used supplement for sleep hygiene and anxiety, backed by centuries of traditional use. While research shows mixed results, it remains a low-risk option for those seeking natural relief. Users should follow dosage guidelines and consult a doctor for prolonged use.
