Melatonin is generally better supported than valerian root for short-term sleep-timing problems, jet lag and occasional trouble falling asleep. Valerian root has not been shown to work better than melatonin, and studies of valerian for insomnia have produced inconsistent results.

For chronic insomnia, which involves sleep problems at least 3 nights a week for 3 months along with daytime effects, neither supplement is the main treatment. Cognitive behavioral therapy for insomnia, or CBT-I, is the recommended first-line option.

Valerian Root vs Melatonin: At a Glance

Factor Valerian root Melatonin
What it is An herbal supplement made from Valeriana officinalis root A hormone involved in regulating the sleep-wake cycle
Best-supported use No clearly established use for sleep; research is inconsistent Jet lag and some circadian rhythm problems
Evidence for chronic insomnia Inconsistent; not recommended by the American Academy of Sleep Medicine Insufficient for routine treatment of chronic insomnia
Main concerns Variable products, daytime grogginess, interactions and unknown long-term safety Possible next-day tiredness, headaches, interactions and variable supplement quality
Overall comparison Not proven to work better than melatonin Usually the more suitable option for a short-term timing or sleep-onset problem

When Is Melatonin Better Than Valerian Root?

Melatonin is usually the better option when the problem involves sleep timing rather than persistent insomnia.

Melatonin helps signal that it is time to sleep. It may be useful for:

  • Jet lag
  • A delayed sleep schedule
  • Trouble falling asleep at the desired bedtime
  • Some sleep problems related to shift work, although research in shift workers is mixed

Melatonin is not a traditional sedative. Its main potential benefit is helping align sleep with the body's sleep-wake rhythm. NCCIH reports that melatonin may help with jet lag and some sleep-onset problems, but the evidence is not strong enough to recommend it routinely for chronic insomnia.

No reliable evidence shows that valerian root works better for anxiety-related sleep problems.

Valerian is marketed as a calming herb, and some people may find it helpful. Clinical studies, however, have produced inconsistent results. NCCIH says there is not enough evidence to determine whether valerian helps with insomnia or anxiety. The American Academy of Sleep Medicine recommended against valerian for chronic insomnia in adults.

If racing thoughts, anxiety or stress regularly interfere with sleep, treating the underlying problem and using CBT-I are better-supported approaches than relying on valerian.

Which Is Better for Chronic Insomnia?

Neither valerian root nor melatonin is the preferred treatment for chronic insomnia. CBT-I is the recommended first-line treatment.

CBT-I combines sleep-related cognitive therapy with behavioral techniques such as stimulus control and sleep restriction. The American Academy of Sleep Medicine strongly recommends it for adults with chronic insomnia.

The American Academy of Sleep Medicine has also stated that the evidence for melatonin and valerian is not strong enough to recommend either supplement as a routine treatment for chronic insomnia.

Which Has Fewer Side Effects?

Neither supplement is risk-free. The possible risks are different.

Valerian Root Side Effects and Risks

Many adults tolerate short-term valerian use, but reported side effects include:

  • Headache
  • Stomach upset
  • Mental dullness
  • Vivid dreams
  • Uneasiness or excitability
  • Daytime drowsiness

The long-term safety of valerian is unknown. Rare cases of liver injury have been reported, particularly when valerian was combined with other herbal products.

Valerian may also have sedative effects. Do not combine it with alcohol or other sedating medicines without medical advice.

Melatonin Side Effects and Risks

Melatonin may cause:

  • Daytime sleepiness or fatigue
  • Headache
  • Dizziness
  • Stomach discomfort

Melatonin can interact with medicines, including some antidepressants, benzodiazepines, blood pressure medicines, opioids, seizure medicines and warfarin. People with epilepsy or those taking blood thinners should use melatonin only with medical supervision.

In the United States, melatonin is sold as a dietary supplement rather than regulated as strictly as an approved medicine. Testing has found that some melatonin products contain substantially more or less melatonin than their labels claim.

Can You Take Valerian Root and Melatonin Together?

Ask a doctor or pharmacist before taking valerian root and melatonin together.

Both products may cause drowsiness, so combining them could increase sedation. Avoid combining either supplement with alcohol, prescription sedatives or other sleep aids unless a healthcare professional confirms that it is appropriate.

Which Should You Choose?

  • Jet lag or a shifted sleep schedule: Melatonin is generally the more suitable option.
  • Occasional trouble falling asleep: Melatonin may be more reasonable than valerian, although the benefit may be modest.
  • Stress-related sleep difficulty: Valerian is not clearly proven to help. Addressing anxiety and using CBT-I have stronger support.
  • Sleep problems lasting months: Speak with a healthcare professional about CBT-I rather than relying on either supplement.
  • Pregnancy, breastfeeding, childhood use, liver disease, epilepsy or multiple medications: Ask a clinician before using either product.

Bottom Line

Melatonin has better support than valerian root for jet lag, shifted sleep schedules and some short-term sleep-onset problems. Valerian has inconsistent evidence and has not been shown to work better.

For insomnia that continues for months, CBT-I is the better-supported next step. Supplements should not replace an evaluation of ongoing sleep problems.