How Much Valerian Root For Sleep?

You’ve probably heard all about the benefits it has, but how much valerian root for sleep should you take? There’s a fine line between feeling the sleep-supporting effects and overdoing it. You definitely don’t want to take too much early on and develop a tolerance for the botanical.

We’ve found that less is more with this sleep savior. Our sleep gummies here at Snoozy have just 20mg of valerian root. We know that doesn’t sound like very much, but you’re also getting reishi, L-theanine, passion flower, chamomile, and lemon balm. All of these ingredients work in synergy to support a better night’s sleep.

Learn more about the benefits of valerian root for sleep below, how to use it for the best results, and why Snoozy’s Bedtime Buddy formula is exactly what has been missing from your nightly ritual!

Key Takeaways

• Valerian root boosts GABA, the neurotransmitter that helps slow down the brain. 
• Most clinical studies use 300-600mg of valerian root extract for sleep support.
• How much valerian root for sleep depends on what else you’re using, though.
• You should take valerian root 30-90 minutes before bed depending on your metabolism.
• It can take a few weeks of consistently using valerian root to notice a positive impact on your sleep quality.

Benefits of Valerian Root For Sleep

Valerian root, known botanically as Valeriana officinalis, is one of the oldest sleep remedies in the world. It has been used since at least ancient Greece and Rome. 

The root has a handful of compounds that can be beneficial for sleep: valerenic acid and isovaleric acid. They interact with your brain’s GABA system, which is the network responsible for calming a racing mind and telling your body as a whole that it’s time to wind down.1 Your brain can more easily transition to a relaxed state with higher GABA levels. Valerian appears to support this by getting in the way of GABA breakdown.

We wanted to get a better grasp on the science behind valerian root for sleep, so we read through a clinical review published in American Family Physician. Drs. Susan Hadley and Judith Petry concluded, “Valerian improves subjective experiences of sleep when taken nightly over one- to two-week periods, and it appears to be a safe sedative/hypnotic choice in patients with mild to moderate insomnia.”2

Now, we do want to be transparent in saying that while most studies show clear subjective sleep quality improvements, there are a few that didn’t find any measurable impact. But, the overall consensus is that valerian root can be very helpful for sleep - with the most recent review showing that 80% of people who tried it reported better sleep.3

Plus, there’s no real downside to using valerian root as part of your nightly ritual. It doesn’t cause next-day grogginess like melatonin or other pharmaceutical sleep aids. The question is, though, how much valerian root for sleep should you take? 

How Much Valerian Root For Sleep?

We took a closer look at some of the studies for valerian root specifically related to sleep, and found that most fell into one of these ranges:

• 300mg: The lower end where many people start with valerian root. 
• 450-600mg: The upper end. A lot of people decide to start here because higher doses have been linked to falling asleep faster.

The differences in results weren’t dramatic in comparing 300mg to 600mg. It’s also really important to keep in mind that these doses are referring to concentrated root extract rather than dried valerian root powder. You’ll need to use a lot more if you’re brewing valerian tea from the dried root.

There’s another really important caveat regarding how much valerian root for sleep you should use, too - these studies were only using valerian root. So obviously, higher doses were necessary. You can use far less if you’re supporting valerian root with complementary sleep ingredients. 

One more thing to note: valerian root works a lot differently than some of the other sleep aids you may have tried previously. It’s not a pill you pop that knocks you out right away. Sure, a single dose could take the edge off and help you sleep better on night one. But the real benefit comes from consistently using valerian root over a few-week span, building up a better supply of GABA. One review found that using valerian root over a 2-8 week period led to better results.1

Timing is Everything!

When you take it is arguably just as important as how much valerian root for sleep you use. The standard advice you’ll see online is within 30-90 minutes before bed.2

It also depends on the form you’re using, though. For example, a capsule or gummy with extract inside can be taken just 30 minutes before bed since it works so much faster. On the other hand, brewing valerian tea might need a little more time.

What DOESN’T work is taking valerian right before you climb into bed. It works gradually, so you need to plan ahead and give it ample time.  

How Do Other Sleep Support Ingredients Compare?

Valerian root supports sleep through just one pathway - GABA. But there are so many other ways you can encourage a better night’s rest. These are some additional sleep aids you can incorporate: 

• Melatonin: The perfect way to get your sleep schedule back on track if your internal clock is off, which can happen from jet lag, changing work shifts, or sleepless nights with kids. However, it can cause next-day grogginess - and it’s not a good long-term solution.
• L-theanine: A very calming amino acid found in green tea leaves. It promotes alpha brain wave activity, putting you in a super chill headspace so the transition to sleep comes more naturally. Learn when to take L-theanine for sleep in our blog.
• Chamomile: The apigenin compound in chamomile binds to specific receptors in the brain and leads to a mildly calming effect. There’s a lot of really good research on chamomile extract for sleep.
• Reishi mushroom: This adaptogen helps ease stress and can make it easier to fall asleep if you lie awake at night with your mind replaying the day’s events, or stressing about what tomorrow might bring. The reishi sleep benefits are powerful.
• Passionflower: Another GABA-modulating herb that actually works quite similarly to valerian root, which is why these two play so nicely together.
• Lemon balm: Has been combined with valerian in sleep remedies for centuries. It’s most effective in a blend rather than as a single sleep supporting ingredient. 

The key takeaway is that none of the ingredients above OR valerian root work as well on their own as they do in synergy. That’s why Snoozy has brought all of them together in one formula.

Get the Natural Sleep Support You Need at Snoozy

No need to juggle different sleep supplements. Our Bedtime Buddy gummies are just what you need to put sleepless nights in the past and wake up ready for whatever the day might bring. See what keeps customers coming back for more at Snoozy!

Frequently Asked Questions

How long does it take valerian root to kick in for sleep?

You may feel the calming wave crash over you within 30-60 minutes, so plan accordingly if you’re using valerian root for sleep.

Is valerian stronger than melatonin?

No. They work through totally different mechanisms. Melatonin just tells your body that it’s time for bed. Valerian root actually helps you calm down. They have entirely distinct jobs. 

What shouldn't you mix with valerian root?

Don’t combine it with alcohol, benzodiazepines, barbiturates, or other sedative medications. You might want to talk to your doctor before adding valerian to the mix if you use prescription sleep or anxiety medication.4

References

1. Shinjyo N, Waddell G, Green J. "Valerian Root in Treating Sleep Problems and Associated Disorders: A Systematic Review and Meta-Analysis." J Evid Based Integr Med. 2020;25:2515690X20967323. PMC
2. Hadley S, Petry JJ. "Valerian." Am Fam Physician. 2003;67(8):1755-1758. AAFP
3. Bent S, Padula A, Moore D, Patterson M, Mehling W. "Valerian for Sleep: A Systematic Review and Meta-Analysis." Am J Med. 2006;119(12):1005-1012. PubMed
4. National Center for Complementary and Integrative Health. "Valerian." NCCIH