Valerian: Mild nervous tension and trouble sleeping

What it is

It is the root of Valeriana officinalis. It is one of the few calming plants with a well-established use in the European monograph: a specific dry extract (made with ethanol) to relieve mild nervous tension and sleep disturbance. Other preparations only have a traditional use.

Its effect is gentle and not immediate: for sleep it may take two to four weeks of continuous use to be fully felt. It is not a rescue sleeping pill for one particular night, and that is worth saying so it is not given up after three days.

How it works

What is known:

Its components (valerenic acids, among others) modulate GABA transmission, far more gently than benzodiazepines
The effect builds up: it improves with continued use, not from one night to the next
No dependence or withdrawal syndrome has been described at usual doses

At the counter

When to recommend it

Mild difficulty falling asleep, in adults and over-12s
Mild nervousness or tension
People who want to avoid or reduce a sleeping pill, always in agreement with their doctor
With the clear expectation that the effect takes weeks

When not to

Children under 12
Pregnancy and breastfeeding, for lack of data
Severe or chronic insomnia, or suspected depression, which do not belong at the counter
Alongside benzodiazepines or other sedatives without checking

What to say at the counter. Do not expect it to work on the first night: it shows after about two weeks of taking it every day. While on it, no alcohol, and be careful driving until you know how it affects you.

Warnings

Important It may impair the ability to drive or use machines, especially at first or when combined with alcohol.
Important It adds to the effect of other sedatives and alcohol: do not combine without checking.
Caution Not recommended under 12, or in pregnancy or breastfeeding.
Caution It can cause mild stomach upset.
Worth knowing The root has a strong smell; tablets and capsules avoid it.

How it is used

For sleep: one dose half an hour to an hour before bed.
For nervous tension: spread through the day, according to the product.
It needs two to four weeks before judging whether it works.
If insomnia persists after that, it needs a consultation.

Valerian vs a benzodiazepine

Aspect	Valerian	Benzodiazepine
Speed	Weeks of continuous use	From the first dose
Strength	Mild	High
Dependence	Not described	Yes
Prescription	No	Yes
Indication	Mild tension and sleep problems	Severe insomnia or anxiety, short term

Valerian is for mild problems and needs consistency; severe ones need a medical assessment.

Self-assessment

Three questions. When you check your answers you will see the explanation for each one.

When is valerian's effect on sleep noticeable? After ten minutes After two to four weeks of continuous use Only when taken with alcohol
What should you always warn about? That it is taken on an empty stomach That it can affect driving and adds to alcohol That it colours the urine
Who is it not recommended for? People with work stress Children under 12 and pregnant women People over 65

Training content. It does not replace the summary of product characteristics or clinical judgement.

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