- With Mayo Clinic sleep specialist
Timothy Morgenthaler, M.D.
Causes (1)
- Late-day exercise: Can it cause insomnia?
Complications (1)
- Lack of sleep: Can it make you sick?
Treatments and drugs (2)
- Ambien: Is dependence a concern?
- Sleep aids: Could antihistamines help me sleep?
Lifestyle and home remedies (6)
- Insomnia: How do I stay asleep?
- Foods that help you sleep
- Melatonin side effects: What are the risks?
- see all in Lifestyle and home remedies
Alternative medicine (1)
- Valerian: A safe and effective herbal sleep aid?
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Question
Valerian: A safe and effective herbal sleep aid?
I read that the herbal supplement valerian can help you fall asleep if you have insomnia. Is valerian safe, and does it actually work?
Answer
from Timothy Morgenthaler, M.D.
Results from several small or short-term studies indicate that valerian — a tall, flowering grassland plant — may reduce the amount of time it takes to fall asleep and help you sleep better. However, not all studies have shown valerian to be effective, and there may be some dangers.
Before you decide to take a valerian supplement for insomnia, consider the following:
- Product claims may be misleading. Be a smart consumer and do a little homework. Don't just rely on a product's marketing. Look for objective, research-based information to evaluate a product's claims. Of the many valerian species, only the carefully processed roots of the most widely studied species, Valeriana officinalis, are known to contain the most effective mix of active compounds.
- Dosage is unclear. Valerian seems to be most effective after you take it regularly for two or more weeks. Since there have been relatively few rigorous studies involving valerian, it's not clear what dose is most effective or for how long you should take a particular dose.
- Possible side effects exist. Although valerian is thought to be fairly safe, headache, dizziness, gastrointestinal problems and sleeplessness can occur. Valerian may not be safe if you're pregnant or breast-feeding.
- Drug interactions are possible. Valerian may increase the effects of other sleep aids. It also increases the sedative effect of other depressants, such as alcohol and diazepam (Valium).
Ultimately, persistent insomnia indicates a problem, such as a medical or psychological condition or poor sleep habits. If you have persistent insomnia, talk to your doctor about possible causes and treatment strategies.
Next questionLate-day exercise: Can it cause insomnia?
- Valerian. Natural Medicines Comprehensive Database. http://www.naturaldatabase.com. Accessed Nov. 11, 2009.
- FDA 101: Dietary supplements. U.S. Food and Drug Administration. http://www.fda.gov/downloads/ForConsumers/ConsumerUpdates/ucm050824.pdf. Accessed Nov. 11, 2009.
- Bent S, et al. Valerian for sleep: A systematic review and meta-analysis. The American Journal of Medicine. 2006;119:1005.
- Gooneratne NS. Complementary and alternative medicine for sleep disturbances in older adults. Clinics in Geriatric Medicine. 2008;24:121.
- Dietary supplement fact sheet: Valerian. National Institutes of Health: Office of Dietary Supplements. http://dietary-supplements.info.nih.gov/factsheets/Valerian_pf.asp. Accessed Nov. 11, 2009.
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