Valerian root for insomnia

Valerian is a plant product sold in forms such as capsules, tablets or tea. Its sedating effects may make it easier to settle, but product strength and ingredients can vary. Possible effects include stomach upset, headache, dizziness, vivid dreams or next-day drowsiness. It can interact with alcohol, sleeping tablets, sedating antihistamines and other medicines that slow the nervous system. Insomnia may also be related to stress, burnout, depression, anxiety, jet lag, pain or an irregular sleep schedule, so treating the underlying reason matters.

Tell a pharmacist or clinician about every medicine, supplement and health condition before trying valerian, especially if you are pregnant, breastfeeding, preparing for surgery or have liver problems. Do not combine it with alcohol or drive if drowsy. Keep a brief sleep diary covering bedtime, awakenings, naps, caffeine and daytime alertness. Use a regular wake time, dim lights before bed and reserve the bed for sleep; if poor sleep continues, structured behavioural treatment is usually more useful than repeatedly changing supplements.

Arrange an assessment when difficulty sleeping persists, causes daytime sleepiness or affects concentration, mood or safety. Seek urgent help for severe confusion, fainting, trouble breathing, an allergic reaction or thoughts of self-harm. A clinician can look for depression, anxiety, sleep disorders, medication effects and other causes instead of assuming valerian is the answer.

Could another medicine or condition be affecting my sleep? Is valerian compatible with my medicines? What non-drug treatment and sleep plan would suit my pattern of insomnia?