Valerian root is usually taken 30 to 60 minutes before planned bedtime, unless the product label gives different instructions.
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If you plan to sleep at 10:00 p.m., take valerian between 9:00 and 9:30 p.m. Official valerian product directions commonly recommend taking it 30 to 60 minutes before bed, although some formulations are taken earlier in the evening.
Valerian Root Timing at a Glance
| Question | Practical answer |
|---|---|
| When should you take it? | Usually 30 to 60 minutes before bedtime |
| Should you follow the bottle's instructions? | Yes. Powders, capsules, teas and extracts may have different directions |
| Can you take it with alcohol? | No. Avoid combining valerian with alcohol or sedatives |
| Can you drive after taking it? | Avoid driving or operating machinery until you know how it affects you |
| How long should you use it? | Short-term use unless a healthcare professional advises otherwise |
Why Take Valerian Before Bed?
Taking valerian shortly before bed gives it time to produce any calming or sleep-inducing effect before you try to fall asleep.
Valerian root comes from Valeriana officinalis. Products may contain dried root, powdered root, liquid preparations or concentrated extracts. These forms are not equivalent, so the amount listed for one product cannot always be compared directly with the amount listed for another.
Research on valerian for sleep is inconsistent. The American Academy of Sleep Medicine recommended against using valerian to treat chronic insomnia in adults.
Should You Take Valerian Earlier Than 30 Minutes Before Bed?
Yes, if the product label tells you to. Some valerian and valerian-hop products are taken about one hour before bed, while other directions specify one or two doses 30 to 60 minutes before bedtime.
Do not increase the dose because you do not feel sleepy quickly. Different extracts have different strengths, and taking more may increase side effects without improving sleep.
Should You Take Valerian in the Middle of the Night?
Usually, no. Do not take an extra dose after waking unless the product label or a healthcare professional specifically tells you to do so. A late dose could cause morning grogginess or affect your ability to drive.
Try valerian for the first time on a night when you do not need to drive early or perform tasks that require full alertness. European Medicines Agency information warns that valerian medicines may affect the ability to drive or operate machinery.
What Should You Avoid With Valerian Root?
Avoid combining valerian with alcohol, prescription sedatives or sleeping pills. Do not combine it with other products that cause drowsiness unless a healthcare professional approves the combination.
The National Center for Complementary and Integrative Health advises speaking with a healthcare professional before using valerian if you take any medication, because herbal products can interact with medicines.
Possible side effects include headache, stomach upset, mental dullness, vivid dreams, uneasiness and excitability. Rare liver injury has also been reported, particularly when valerian was taken with other herbal products.
How Long Can You Take Valerian for Sleep?
Valerian appears to be generally safe for short-term use in most adults. Research has examined daily doses of 300 to 600 milligrams for up to six weeks, but the safety of long-term use is unknown.
Avoid valerian during pregnancy or breastfeeding unless a healthcare professional recommends it. Its safety during these periods has not been established.
What Should You Do If Valerian Does Not Help?
If sleep problems continue or worsen after about two weeks, speak with a doctor or pharmacist instead of increasing the dose or continuing valerian indefinitely. Persistent insomnia can have an underlying cause that a supplement will not address.
In the United States, dietary supplements are not approved by the FDA before they are sold. Product instructions and formulations can therefore vary, so check the label and ask a healthcare professional if you take medication or have questions about safety.