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SLEEP & REST

Valerian

Valeriana officinalis

also known as All-heal, Garden heliotrope, Setwall

Valerian — Köhler 1887 botanical illustration

A perennial root used for sleep and nerves since ancient Greek medicine. It works on GABA — the body's main calming neurotransmitter — and unlike most herbs, it works best with consistent use over a few weeks rather than as a one-night fix.

  • The most-studied herb for insomnia
  • Helps the body fall asleep, especially with regular use
  • Eases nervous tension
  • Mild anti-anxiety action
  • Effects build over 2 to 4 weeks of consistent use

Active in Valerenic acid, Valepotriates, Iridoids, Essential oils.

Causes drowsiness — do not drive or operate machinery after a dose
Use caution with sedatives, sleep medications, alcohol, and antidepressants
Stop two weeks before surgery
Rare reports of liver injury
Skip during pregnancy and nursing
A small minority of people experience the opposite — mild stimulation

NCCIH — Valerian · MedlinePlus Herbs & Supplements

Works with
Lemon balm The valerian–lemon balm combination has been studied in RCTs for insomnia; lemon balm potentiates valerian's GABA-modulating effects.
Related
Chamomile Valerian and chamomile are from different botanical families but share the traditional sedative/nervine category in Western herbalism and are often combined.
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