Valerian Root vs Melatonin: Which is better for Sleep?

Tossing and turning night after night is damaging to your health.

A third of American adults experience sleep disturbances, which can weaken their immune systems, increase anxiety and depression, and heighten risk of chronic disease.

Valerian root and melatonin are two of the most commonly used natural sleep aids, and they're popular alternatives to prescription solutions, which often come with risks and side effects.

Both offer ample evidence-based support with fewer side effects than pharmaceutical options, but they work through entirely different mechanisms and serve different needs.

Here’s everything you need to know about valerian root and melatonin, so you can make an informed decision specific to your sleep challenges.

Quick Verdict

“Valerian root” as the name suggests, is a herbal extract that gives you a calming effect within an hour. Melatonin is your own body’s sleep hormone that can nudge your body’s internal clock within an hour.

Both are safe for short-term use (e.g. 2-6 weeks). However, if you combine them or pair either valerian root or melatonin with alcohol, you will end up experiencing extreme brain fog.

Prescription sedatives can also cause harm when combined with either supplement.

For a more nuanced answer and a better understanding of their usage, continue reading.

Valerian root vs Melatonin: What Are They?

While they are both used to treat sleep disturbances - one is a root of a plant, the other is a hormone.

What is Valerian Root?

We derive valerian root from a pink-flowering plant called Valerian, officially known as Valeriana officinalis. Found mostly in Asia and Europe, valerian root was once popular among Greeks and Romans to treat insomnia and headaches.

In the Middle Ages, they called valerian root “the herb of tranquility” and used it to treat heart palpitations, headaches, nervousness, and so on.

What is Melatonin?

Melatonin, a sleep hormone in your brain, is naturally produced by the pineal gland primarily in response to darkness. Melatonin plays an important role in regulating the body’s circadian rhythm, the cycle that governs your sleep-wake cycle. It was first identified by Dr. Aaron B. Lerner in 1958, while he was researching frogs for pigmentation changes. 

Melatonin levels rise at night and peak in the early hours, gradually decreasing over time as the morning light returns. This helps you wake up and get ready for the day ahead. 

Decades later, melatonin is now a popular over-the-counter supplement available as gummies, tablets, sublingual drops and even transdermal patches.

Synthetic melatonin mimics naturally produced melatonin in your body, and is commonly prescribed for: 

• Insomnia

• Delayed Sleep Phase Syndrome (DSPS)

• Jet lag 

• Shift-work sleep disorder

• Children with ADHD experiencing disturbances in sleep

It’s important to note here while melatonin can most certainly help reset your internal clock, it doesn’t act as a sedative. Instead of forcing sleep, it signals to your body that it’s time to prepare for rest.

How Valerian Root and Melatonin Work in the Body

Melatonin and Valerian Root work with entirely different mechanisms in your body.

Here’s how:

GABA Enhancement  & Adenosine Modulation (Valerian Root)

Valerian root works by interacting with multiple neurotransmitter systems, particularly GABA, gamma-aminobutyric acid, which is the brain’s main inhibitory neurotransmitter.

Valerenic acid and valerenol, two active compounds found in valerian root, inhibit the breakdown of GABA ¹. This is done by blocking GABA transaminase, an enzyme responsible for the metabolism of GABA. By inhibiting the breakdown of GABA, GABA levels in the brain are elevated, reducing the time it takes you to fall asleep and better sleep quality.

According to studies, valerian also modulates adenosine signaling ². This brain chemical builds up throughout the day and increases sleep pressure. 

This GABA boost can start calming you within 30-60 minutes, easing you into sleep, but if you stick with it for a week or two, you'll often notice even better quality.

Circadian Phase-Shift & Core-Body-Temp ↓ (Melatonin)

Melatonin, a naturally occurring hormone, regulates the internal 24-hour clock that regulates when you fall asleep and wake up. As the day sets and light exposure decreases, your body’s melatonin levels begin to rise. This increase signals your brain that it’s time to wind down and prepare for sleep. Melatonin levels then gradually drop by early morning.

Melatonin supplements mimic your body’s natural melatonin and bind to MT1 and MT2 receptors in the suprachiasmatic nucleus (SCN) of the hypothalamus ³. MT1 activation induces drowsiness, while MT2 regulates the circadian rhythm.  

Besides the circadian phase-shift, melatonin also causes a slight drop in the core-body temperature, which is a natural physiological cue for sleep. This makes it particularly effective for individuals experiencing jet lag or a shift work sleep disorder.

Valerian Root vs Melatonin: Head-to-Head Comparison

For better understanding, here’s a head-to-head comparison of valerian root and melatonin based on important health and medical aspects: 

These acute effects (onset and duration) apply to immediate use, with sleep quality potentially improving further after 1-2 weeks of consistent dosing, per recent trials.

Efficacy: What the Latest Trials Show (2021-2025)

Several research studies from the last few years have shed more light on how valerian root and melatonin actually perform in real-life clinical settings. 

Here’s what recent data says about how they affect sleep.

Sleep Latency

If your primary concern is about how long it actually takes you to fall asleep, this one’s for you.

In 2023, a meta-analysis carried out on children and adolescents with chronic insomnia found that melatonin shortened sleep latency by nearly 15 minutes ⁴.

Melatonin nails that fall-asleep-fast goal, shaving off 7-15 minutes right from night one in studies. But if you're dealing with ongoing insomnia, it might need a few nights to fully sync your sleep cycle ⁵. 

Valerian root starts with a gentle calm in 30-60 minutes to ease anxiety and promote relaxation, but trials show that faster sleep onset continues building over 1-2 weeks, peaking by week 8 in some cases. So, give it time, and you'll feel the difference ⁶.

Moving from how fast you nod off to how well you stay asleep…

Total Sleep Time & Sleep Efficiency

While sleep latency is a key factor to consider, the quality of sleep you’re getting is probably just as important, if not more. 

Melatonin can add 20-30 minutes to your total sleep time from the beginning so you're not waking up every hour. Over weeks, it is even more helpful for people with disrupted circadian rhythms ⁷.

Valerian's immediate effects keep you calmer through the night (4-6 hours), but regular use like in that 2023 trial, increases efficiency after about 2 weeks, meaning deeper, less interrupted rest ⁸.

A randomized, controlled study, carried out in 2021 on patients that had just gone through a coronary artery bypass, found that valerian improved sleep quality. 

Another trial conducted in 2023 confirmed better efficiency scores after 2 weeks of nightly use ⁹.

Special Populations

Children & Adolescents

Melatonin is widely studied and used for children with ADHD, neurodevelopmental issues and autism spectrum disorders where insomnia is a common problem. Melatonin helps them fall asleep faster and stay asleep for longer, with relatively fewer side effects when used short term.  

Valerian root, on the other hand, doesn’t have conclusive scientific evidence in terms of safety. In fact, many guidelines even recommend avoiding its use in children until more research is available. 

Older Adults

Melatonin in low, sustained-release doses helps improve both sleep onset and maintenance in people over the age of 55 who experience age-related dips in melatonin production. 

Valerian root has shown similar results. Several randomized control tests have also reported fewer nighttime awakenings, better sleep quality and well tolerated effects without grogginess the next morning with it. 

Shift-Workers & Jet-Lag Travelers

Melatonin probably works the best for shift-workers and jet lag travelers, since it’s one of the most effective options for regulating the body's circadian rhythm.

Unfortunately, valerian root doesn’t offer much help here since it’s better suited for stress-related insomnia rather than resetting the body’s internal clock. 

Safety & Side-Effects

Short-Term (≤ 8 weeks)

Valerian root is generally considered safe, with only mild side effects reported in clinical trials, including headache, dizziness, upset stomach, dry mouth and sometimes vivid dreams. 

Melatonin is also safe for short-term usage at typical doses, however, individuals may experience dizziness, nausea, daytime sleepiness or unusual dreams. 

These side effects are usually mild and temporary. Taking more than 10 mg melatonin may increase the likelihood of grogginess or cause changes in heart rhythm. 

Long-Term Data Gap (> 6 months)

Long-term safety data is not as widely available for valerian root. While the root extract has been used for centuries in traditional medicine, there aren't sufficient robust clinical trials that examine its safety for periods longer than 8 weeks.

Melatonin has a more reassuring long-term safety profile. Some studies carried out on adults have tracked melatonin usage over periods of up to 7 years with minimal adverse effects ¹⁰.

A 7-year follow-up study carried out in children also found no serious health risks, with only a small percentage of the participants showing concerns regarding delayed puberty. For now, clinicians generally recommend using the lowest effective dose ¹¹.

Label Accuracy & Recalls (2023-2025 contamination & mis-label studies)

While science checks out, not all supplements do. Especially with what’s actually in the bottle. Label accuracy has become a major concern in recent years, particularly for melatonin. A study found that over 70% of melatonin supplements sold in the United States contained a lot more or far less melatonin than they advertised, +478% or -83% respectively ¹². 

Unfortunately, valerian root fares no better. The active ingredients found in these herbal products have varying concentration depending on extraction methods, plant parts used and the time of harvest. There have also been concerns regarding contamination, including traces of benzodiazepines. 

Can You Take Valerian Root and Melatonin Together?

Yes, there are many supplements that combine valerian root and melatonin in a single dose. So far there has been little evidence of an adverse interaction between the two. 

Who Should Avoid Each Supplement?

Avoid valerian root if you: 

• Have liver disease

• Are pregnant or breastfeeding 

• Are under 12 

• Take sedatives, sleep medications or alcohol 

Avoid melatonin if you: 

• Take blood thinners, SSRIs or immunosuppressants 

• Have autoimmune conditions 

• Have epilepsy or seizure disorders 

• Are pregnant

When in doubt, always check with your medical provider before starting either supplement.

Alternative Evidence-Based Sleep Aids

If both valerian and melatonin don’t seem to work out for you, you can always consider alternative sleep-aids. There are many alternatives like THC Gummies, Cannabis sleep-aid oils and forms of magnesium. 

Cannabis products like THC Gummies induce relaxation in the body and help in sleep. Magnesium regulates the same calming GABA receptors as the Valerian root. Let's read more about them one by one: 

Delta-9 Gummies: 

THC products, especially Delta-9 THC products interact directly with the endocannabinoid system which acts on both the CB1 receptors of the brain and sleep-wake cycles.

Cannovia's Granddaddy Purple Gummies are an indica-dominant cannabis blend. It's often used to aid sleep due to its sedative effects. 

THC reduces sleep latency, especially in people with pain or anxiety-related sleep problems. THC actively induces sleepiness and deepens sleep cycles unlike melatonin which only helps in sleep preparation. 

CBD + CBN Oil: 

CBD is non-intoxicating but has strong anxiolytic effects and calms the body. It helps to reduce pre-sleep mental hyperactivity. CBN (Cannabinol) has mild psychoactive properties.

It is also being studied for its sedative properties, especially in combination with CBD. CBD and CBN together offer gentle sedation without the euphoria you get with THC. 

They just gently nudge your nervous system towards restful sleep. This makes the duo effective for people dealing with insomnia because of factors like anxiety, stress and overthinking. 

Magnesium

Magnesium plays an important role in over 300 biochemical reactions including the regulation of GABA - the calming neurotransmitter also influenced by valerian root.

Magnesium also relaxes your muscles. It reduces your cortisol levels and improves sleep efficiency, especially in people with restless leg syndrome, PMS and age related magnesium deficiency. 

Some of the most bioavailable forms are magnesium glycinate and magnesium L-threonate. They can be taken 30 to 60 minutes before bed.

Magnesium does not feel sedating, but it can relax you before bed.

Final Thoughts

Before buying valerian or melatonin, make sure your product is third-party tested for purity and label accuracy. And as always: before starting anything new, especially if you’re taking other medications, check in with your healthcare provider. 

Your sleep is too important to guess your way through. 

If you’re still not convinced, you may also want to check out some cannabinoids such as CBN, CBD, Delta-8 or Delta-9, that are just as beneficial for a good night’s sleep! 

All of Cannovia's products go through rigorous third-party lab testing and have COAs readily available on the product page. 

Thousands love our sleep products, and with our 30-day money-back guarantee, we're confident you will too.

FAQs

What is the most powerful herb for sleep?

Valerian root is one of the most widely studied and effective herbs for sleep. Other herbs with lesser clinical support include passionflower and chamomile.

What is the most powerful supplement for sleep?

Indica-dominant THC Edibles are one of the strongest sleep supplements. They can be very helpful in resetting your internal clock, reducing stress or anxiety-related insomnia. 

Is it OK to take valerian and melatonin together?

Yes, it is okay to take valerian root and melatonin together. It is generally safe to take them both together. However, if you are considering taking them together, you should talk to a healthcare provider and start with a low dose of each.

Is valerian safe to take every night for sleep?

Yes, it’s considered safe for short-term use, such as 6 to 8 weeks at regular doses, 300 to 600 mg. Long-term safety is not established yet.

Who should not take valerian?

Avoid valerian if you are pregnant, breastfeeding, under 12, have liver issues, or are on sedatives or alcohol.

Why can't you take valerian root and melatonin together?

You can combine Valerian root and melatonin together. There has not been any solid evidence that shows harm to your body when taken together.

What are the side effects of valerian root and melatonin?

Valerian can cause headache, dizziness, GI upset, vivid dreams, and in rare cases, liver issues. Melatonin may cause daytime drowsiness, headaches, nausea, and dizziness.

Does Valerian root cause heart attack?

There’s no solid evidence linking valerian to heart attacks. However, rare cases have reported palpitations. Always consult a doctor if you have pre-existing heart conditions.

References:

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