When sleep will not come, it is natural to reach for something with a long track record. Valerian has a long history — people have used it since the days of ancient Greece and Rome. Here we look at what valerian is, what modern studies found, how much is in Sleep Harmony, and what to know about safety.
In this article
From Anirva, the maker of Sleep Harmony. This article is general information, not medical advice. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
- Valerian has a very long history. It has been used as a medicine since ancient Greece and Rome. [1]
- Modern research is mixed. Reviews find that people often rate their sleep as better, but sleep-lab measures change little. [2][3]
- Most trials used 400 to 600 mg. Sleep Harmony contains 100 mg of valerian root extract, which is lower. [3][8]
- It is generally well tolerated for short periods. NCCIH considers 300 to 600 mg a day safe for adults for up to six weeks. [1]
- It may add to drowsiness. NCCIH advises against combining it with alcohol or sedatives. [1]
Facts at a glance
| Fact | Detail |
|---|---|
| Ingredient | Valerian root extract, standardized to 0.8% valerenic acids [8] |
| Amount in Sleep Harmony | 100 mg a day, in 2 capsules [8] |
| Amounts studied | Most trials used 400–600 mg a day [3] |
| Kinds of evidence | Three systematic reviews, one randomized trial in older women [2][3][4][10] |
What Is Valerian?
Valerian (Valeriana officinalis) is a flowering plant. The root is the part used in teas, extracts and capsules.
Scientists have not agreed on which compounds in valerian are active. NIH notes that its effects may come from several compounds working together, rather than from one. [7] Some extracts, including the one in Sleep Harmony, are standardized to compounds called valerenic acids. [8]
A Short History of Valerian
Valerian has been used as a medicine since the time of ancient Greece and Rome. People used it for sleep problems, headaches, tiredness and stomach cramps. [1]
How Might Valerian Work?
Researchers are still studying how valerian works. Because no single active compound has been agreed on, it is hard to point to one clear mechanism. [7]
What Does the Research Show?
The research on valerian is large but mixed. Some studies find benefits, and others do not. The main reviews help make sense of it.
What the reviews found
A 2006 review looked at 16 trials with 1,093 people. [2] Six trials asked a simple yes-or-no question about better sleep. In those trials, people taking valerian were about 1.8 times as likely to report improvement as those on placebo. [2] Nine trials measured how long it took to fall asleep, but they reported their results too differently to combine. [2] The authors noted signs that small negative studies may not have been published, and problems in how many trials were run. [2]
A 2020 review looked at 60 studies with 6,894 people. [3] Amounts ranged from 100 to 1,800 mg a day, and most trials used 400 to 600 mg of extract. Valerian improved how people rated their sleep quality, but sleep-lab results were inconsistent. [3] The authors suggest that product quality may explain some of the mixed results, and found more reliable effects with whole root than with some extracts. [3]
A 2015 review of herbal medicines for sleep problems found insufficient evidence to support their use, and called for more research. [4]
A trial in older women
A 2009 trial studied older women with long-term sleep problems. Valerian did not improve their sleep, whether it was measured by questionnaire, in a sleep lab or with a wrist device. [10]
Study summary
| Study | People | Amount a Day | Length | Main Result |
|---|---|---|---|---|
| Bent et al., 2006 (review) [2] | 16 trials, 1,093 people | Varied | Varied | Improved sleep about 1.8 times as likely vs. placebo (6 trials); quality concerns. |
| Shinjyo et al., 2020 (review) [3] | 60 studies, 6,894 people | Mostly 400–600 mg | Varied | Better self-rated sleep quality; sleep-lab results inconsistent. |
| Leach & Page, 2015 (review) [4] | Herbal medicine trials | Varied | Varied | Insufficient evidence for herbal medicines for sleep problems. |
| Taibi et al., 2009 [10] | Older women with long-term sleep problems | — | — | No improvement by questionnaire, sleep lab or wrist device. |
| Morin et al., 2005 [6] | 184 adults with mild sleep problems | Valerian with hops | 28 days | Modest self-rated gains; few significant vs. placebo. |
Valerian With Hops
Valerian is often combined with hops. In a 28-day trial of 184 adults with mild sleep problems, a valerian and hops combination gave modest improvements in how people rated their sleep. [6] Few of the differences from placebo were statistically significant, and sleep-lab measures did not differ. [6] Our hops guide covers this combination in more detail.
How Much Valerian Is in Sleep Harmony Compared With the Studies?
| Source | Valerian a Day | Notes |
|---|---|---|
| Sleep Harmony (2 capsules) | 100 mg extract | Standardized to 0.8% valerenic acids [8] |
| Most trials in the 2020 review | 400–600 mg extract | — [3] |
| Usual amount (American Family Physician) | 300–600 mg extract | Taken 30 minutes to 2 hours before bed [5] |
| NCCIH short-term safe range | 300–600 mg | Up to six weeks [1] |
Forms and Quality
Valerian products can differ a great deal. NIH notes that the amount of valerenic acid in the plant changes with harvest time, so products can vary, and supplements are not always tested for consistency between batches. [7]
This is one reason the research is mixed. [3] On a label, look for the extract amount and whether it is standardized to valerenic acids.
14 ingredients, including 100 mg of valerian
Sleep Harmony is a nightly two-capsule supplement that pairs valerian with melatonin, magnesium, L-theanine and three probiotics. Every ingredient is listed on the label.
See Sleep HarmonySafety and Interactions
NCCIH considers valerian generally safe for short-term use by adults, at 300 to 600 mg a day for up to six weeks. [1] Reported side effects include headache, stomach upset, mental dullness, excitability, uneasiness and vivid dreams. [1] NIH notes that in clinical trials, people taking a placebo reported similar effects. [7]
NIH also notes more morning sleepiness after a large 900 mg dose, but no clear effect at 600 mg. [7] After long-term use, stopping suddenly may cause withdrawal symptoms such as anxiety and trouble sleeping. [1] Rare cases of liver injury have been reported, and safety in pregnancy and breastfeeding is not clear. [1]
Valerian Is One Part of Sleep Harmony
Sleep Harmony combines melatonin, calming herbs and three probiotics in one formula. We chose ingredients that have each been studied for relaxation and sleep. Valerian is one of them.
Sleep Harmony has not been clinically tested as a finished product. For this reason, we cannot say how its ingredients work together. The studies in this article tested valerian by itself or with hops, and their results do not describe the whole formula.
If you take Sleep Harmony, you are not relying on valerian alone. It is one of 14 ingredients in each serving.
- Valerian is generally well tolerated for short periods, and side effects are usually mild. [1]
- Because it may add to drowsiness, NCCIH advises against taking it with alcohol or sedatives. [1] Sleep Harmony also contains melatonin, so it is meant to be taken at bedtime.
- If you are pregnant, nursing or taking medicines, a doctor or pharmacist can help you decide.
If You Are Deciding
Valerian has a long history and mixed modern research. Some people feel they sleep better with it, while sleep-lab studies show little change.
Good sleep habits remain the base. Cleveland Clinic suggests a steady sleep schedule, less caffeine and alcohol, and a cool, dark bedroom. It also suggests putting screens away before bed. [9] If you would like to try Sleep Harmony, the directions are two capsules 30 to 60 minutes before bedtime. [8]
The Short Version
Valerian has a long history as a sleep herb. Reviews find that people often rate their sleep as better with it, but sleep-lab measures change little. Most trials used 400 to 600 mg, and Sleep Harmony contains 100 mg. In Sleep Harmony, valerian works alongside 13 other ingredients.
Frequently Asked Questions
Does valerian root help you sleep?
How much valerian root is used for sleep?
How long before bed should I take valerian?
How long does valerian take to work?
What are the side effects of valerian?
Is valerian safe for long-term use?
What is the difference between valerian and melatonin?
What about valerian root tea?
Does valerian help with stress?
What is valerian and hops?
References
- National Center for Complementary and Integrative Health. Valerian: usefulness and safety. Updated May 2025. https://www.nccih.nih.gov/health/valerian
- 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. doi:10.1016/j.amjmed.2006.02.026. PMID: 17145239.
- 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. doi:10.1177/2515690X20967323. PMID: 33086877.
- Leach MJ, Page AT. Herbal medicine for insomnia: a systematic review and meta-analysis. Sleep Med Rev. 2015;24:1–12. doi:10.1016/j.smrv.2014.12.003.
- Hadley S, Petry JJ. Valerian. Am Fam Physician. 2003;67(8):1755–1758. https://www.aafp.org/pubs/afp/issues/2003/0415/p1755.html
- Morin CM, Koetter U, Bastien C, Ware JC, Wooten V. Valerian-hops combination and diphenhydramine for treating insomnia: a randomized placebo-controlled clinical trial. Sleep. 2005;28(11):1465–1471. doi:10.1093/sleep/28.11.1465. PMID: 16335333.
- National Institutes of Health, Office of Dietary Supplements. Valerian: Fact Sheet for Health Professionals. Updated March 15, 2013. https://ods.od.nih.gov/factsheets/Valerian-HealthProfessional/
- Anirva. Sleep Harmony with Probiotics: Supplement Facts label and product page. https://anirva.com/products/sleep-harmony (accessed September 30, 2026).
- Umeda N (expert). Does magnesium help you sleep better? Cleveland Clinic Health Essentials. September 4, 2026. https://health.clevelandclinic.org/does-magnesium-help-you-sleep/
- Taibi DM, Vitiello MV, Barsness S, Elmer GW, Anderson GD, Landis CA. A randomized clinical trial of valerian fails to improve self-reported, polysomnographic, and actigraphic sleep in older women with insomnia. Sleep Med. 2009;10(3):319–328.
- Cleveland Clinic. Melatonin: what it is, what it does and how it works. Reviewed April 28, 2025. https://my.clevelandclinic.org/health/articles/23411-melatonin
