Meta-analyses suggest valerian may improve subjective sleep quality, but objective measures are inconsistent. The evidence is moderate, with variability in trial outcomes and participant responses.
Sleep quality / sleep latencyAdults with mild insomnia · Meta-analyses of RCTsModerate
Subjective sleep quality improvements in several trials; objective measures (polysomnography) less consistent.
Sleep and Recovery Enhancement
Combining Valerian with Magnesium L-Threonate can enhance sleep quality and promote recovery. Valerian is known for its calming effects, while Magnesium L-Threonate supports relaxation and cognitive recovery.
Forms & usage▾
Take 300-600 mg of valerian root extract 30 minutes to 2 hours before bedtime.
Safety & trade-offs3▾
Significant drowsiness — do not drive or operate heavy machinery after use
Additive CNS depression with benzodiazepines, alcohol, and other sedatives — do not combine
Paradoxical stimulation and vivid dreams in a minority of users
●High ●Moderate ● Low / note