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Valerian at a Glance
Valeriana officinalis is a perennial in the Caprifoliaceae family. The strong-smelling root and rhizome are the principal herbal parts.
Traditional Use
Valerian has a long European reputation for sleep, restlessness and nervous tension.
Research
Clinical studies on insomnia and sleep quality are mixed. Some people report benefit, but trial methods and valerian preparations vary substantially, making firm conclusions difficult.
Preparation
Root is used as tea, tincture, capsules and extracts. The characteristic odor can be strong, and standardized extracts may differ from traditional tea.
Safety
Drowsiness, headache, vivid dreams or stomach upset can occur. Valerian may add to the effects of alcohol, sedatives or sleep medicines, so combining them deserves caution. People should know how valerian affects them before driving or operating machinery. Rare liver-injury reports have involved valerian-containing products, often with other herbs, so unexplained jaundice or dark urine warrants medical care. Pregnancy and breastfeeding safety data are limited.
Folklore
Valerian appears in European folklore connected with sleep, calm, protection and even attraction to cats.
Bottom Line
Valerian is one of the best-known traditional sleep herbs, but modern evidence is mixed and sedation interactions matter. For educational purposes only.