Valerian Root for Sleep: Benefits, Dosage, and Side Effects (UK Guide)
- Matthew Green
- Mar 26
- 5 min read
What Is Valerian Root?
Valerian root is a traditional herbal remedy widely used to treat sleep disturbances, anxiety, and nervous tension. Extracted from the Valeriana officinalis plant, a perennial native to Europe and Asia, it has a long history in both Western herbal medicine and traditional folk practices.
In the UK, valerian herbal tablets and valerian tea are among the most popular natural alternatives to conventional sleep aids. You’ll find it stocked in high street shops such as Holland & Barrett, Boots, and online under various forms—capsules, teas, tinctures, and sleep blends.
But does it work? And is it safe? In this guide, we’ll explore the evidence behind valerian root for sleep, how it compares to other remedies, how much to take, and what to watch out for when choosing supplements.
How Does Valerian Root Work?
Valerian root appears to influence GABA (gamma-aminobutyric acid) levels in the brain—a neurotransmitter involved in calming the nervous system. This is similar to the way some prescription sleep medications and anti-anxiety drugs (like benzodiazepines) work, though valerian’s effects are milder and slower acting.
While the exact mechanism isn’t fully understood, valerian is believed to:
Reduce sleep latency (the time it takes to fall asleep)
Support deeper, more restful sleep
Reduce symptoms of anxiety, especially when used short term
Unlike conventional sedatives, valerian typically does not lead to morning grogginess or dependency when used appropriately.
Valerian Root Benefits
Research into valerian’s effectiveness is mixed, but several clinical studies and reviews suggest it can be helpful for some people—especially those with mild sleep difficulties or anxiety at night.
Key valerian root benefits include:
May help fall asleep faster
Potentially improves sleep quality
May ease anxiety and tension
Non-addictive, with a lower risk of side effects than many sleep medications
Available over-the-counter in the UK
In a systematic review published in the American Journal of Medicine, some studies showed that valerian modestly improved sleep quality, particularly after 2 to 4 weeks of use. However, results were inconsistent, and larger, well-designed trials are still needed.
Valerian Tablets for Sleep in the UK
In the UK, valerian is regulated under the Traditional Herbal Registration (THR) scheme by the MHRA. This ensures the product is made to good manufacturing standards and used for traditional indications like temporary sleep disturbances or mild anxiety.
Common valerian supplements include:
Valerian tablets: Found in doses ranging from 150 mg to 600 mg, typically taken 30–60 minutes before bed.
Valerian herbal blends: Often combined with other calming herbs like passionflower, lemon balm, or hops.
Valerian root tea: A natural option that’s often consumed 30–90 minutes before sleep.
Popular UK brands include Kalms, Valdispert, and Holland & Barrett Valerian Root Extract. Always check for the THR logo on packaging to ensure quality and safety.
How Much Valerian Root Should You Take?
There’s no one-size-fits-all dosage, but general guidance for valerian use includes:
Form | Typical Dosage for Sleep |
Valerian tablets | 300–600 mg, taken 30 to 60 minutes before bed |
Valerian tea | 1–2 grams dried root steeped for 10 minutes |
Liquid extract/tincture | 0.5–1.5 ml (check product label) |
It’s best to start with a lower dose, especially if combining valerian with other calming ingredients. Effects are typically mild and may take a few days to a week to notice.
For ongoing insomnia or anxiety symptoms, consult a GP or pharmacist to ensure valerian is suitable for your situation.
Valerian Root for Anxiety
Aside from sleep, valerian is often used to manage mild to moderate anxiety. Its calming effects on the nervous system make it a popular natural choice for those experiencing:
Generalised worry
Restlessness
Nervous tension
Anxiety at night that interferes with sleep
While not a replacement for clinical anxiety treatment, valerian may offer short-term relief for people dealing with situational stress or occasional symptoms. Some studies have shown valerian to perform comparably to low-dose benzodiazepines in mild anxiety—but without the risk of dependence.
Valerian Root Tea vs. Tablets: Which Is Better?
Valerian root tea is often chosen by people looking for a gentle, ritual-based wind-down before bed. The act of brewing and sipping tea itself can help signal your brain that it’s time to relax. However, taste can be a barrier—it’s often described as earthy or musky.
Valerian tablets are more convenient, easier to dose, and typically contain a concentrated extract, meaning they may be more effective for individuals with persistent issues falling asleep.
Ultimately, it comes down to personal preference and how your body responds.
Side Effects of Valerian Root
While generally well-tolerated, valerian is not without potential side effects. According to the NHS and Mayo Clinic, side effects may include:
Headache
Dizziness or lightheadedness
Gastrointestinal discomfort
Vivid dreams or restlessness in some people
Valerian should not be mixed with alcohol, sedatives, or anti-anxiety medications unless under medical supervision. There’s limited data on long-term use, so it’s best used in short to moderate durations (2–6 weeks) unless advised otherwise.
You should avoid valerian if you are:
Pregnant or breastfeeding
Taking CNS depressants
Preparing for surgery (it can interact with anaesthesia)
Experiencing liver problems
Where to Buy Valerian Tablets in the UK
You can purchase valerian root products from most high-street pharmacies, supermarkets, and health shops in the UK. Popular retailers include:
Holland & Barrett – Valerian tablets, tinctures, and teas
Boots – Kalms Night and valerian blends
Amazon UK – Verified supplements with THR certification
Always read labels carefully and check for Traditional Herbal Registration (THR) to ensure product safety and quality.
Final Thoughts
Valerian root isn’t a miracle cure—but for many in the UK, it offers a gentle, accessible alternative to prescription sleep aids. Whether taken as a valerian tablet, brewed into a calming tea, or used alongside other sleep hygiene practices, it may support better rest without harsh side effects.
Its role in reducing anxiety at night and promoting more natural sleep cycles makes it particularly appealing to those seeking plant-based remedies.
As always, check with a GP or pharmacist before starting any new supplement—especially if you’re on medication or managing other health conditions.
FAQ: Valerian Root for Sleep
What is valerian root used for?
Valerian root is most commonly used to treat sleep problems such as insomnia and to reduce symptoms of anxiety and stress. It’s available in the UK as a herbal supplement in tablet, tea, and tincture form.
How much valerian root should I take for sleep?
Typical doses range from 300 mg to 600 mg of valerian root extract, taken 30 to 60 minutes before bedtime. For tea, one to two grams of dried root steeped in hot water for 10 minutes is common. Always follow product instructions or consult a pharmacist.
Does valerian root really help you sleep?
Some studies suggest valerian may reduce the time it takes to fall asleep and improve overall sleep quality, particularly when taken over several weeks. Results vary by individual and research is mixed, but many people find it beneficial for mild sleep issues.
What are the side effects of valerian root?
Valerian is generally well-tolerated but may cause headache, dizziness, gastrointestinal discomfort, or vivid dreams in some users. It should not be combined with alcohol, sedatives, or other medications without medical advice.
Is valerian root available in the UK?
Yes. Valerian tablets, teas, and tinctures are widely available in the UK through pharmacies, health food stores, and online retailers. Look for products with a Traditional Herbal Registration (THR) mark to ensure safety and quality.
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