Sunday 08/March/2026 – 11:32 PM
In recent years, the popularity of some natural herbs used to improve… sleep And relieving stress, the most prominent of which is the herb valerian, which some call nature’s Valium. Despite its widespread use as a natural sedative, experts’ opinions are still mixed about the extent of its ability to compete with prescription medications.
Does it really help with sleep and reduce anxiety?
The primary source of Valerian supplements is the roots of Valeriana officinalis, a flowering plant that originally hails from Europe and Asia, and later spread to parts of North America. According to scientific bodies concerned with medicinal herbs, this plant has been used for centuries to relieve anxiety and improve sleep quality. It has also been used historically to treat problems such as migraines, fatigue, and stomach cramps.
Valerian products are available in several forms, including tea made from dried roots, in addition to capsules, tablets, and herbal extracts sold as nutritional supplements.
The National Institutes of Health in the United States indicate that this herb is included in the composition of a number of products marketed as mild sedatives and sleep aids. However, the Foundation emphasizes that the amount of scientific research on its effectiveness is still relatively limited.
Some clinical studies have attempted to evaluate the effect of valerian roots, as a 2020 medical review published in the Journal of Evidence-Based Integrative Medicine showed that root powder or extracts may provide a noticeable benefit in reducing anxiety and improving sleep in some people.
Despite these results, some specialists believe that comparing it to diazepam – known commercially as “Valium” – may be exaggerated. According to experts in the field of medicinal herbs, valerian is a milder option and is usually used in cases of minor anxiety or mild sleep disturbances.
On the other hand, diazepam has a strong effectiveness in calming the nervous system, and is used to treat anxiety, seizures, and muscle spasms, but it may cause drug dependence, so it is often prescribed for short periods and under medical supervision.
On the other hand, some doctors suggest that valerian root contains compounds that may enhance the activity of an important neurotransmitter in the brain known as GABA, which is responsible for calming nervous activity and promoting relaxation.
But the scientific results are not identical; Some studies showed limited improvement in sleep quality or reduced time to fall asleep, while other studies found no clear difference compared to placebo.
Experts also warn that valerian may cause side effects in some users, such as headache, dizziness, or digestive disorders, in addition to feeling sleepy the next day.
Specialists advise against relying on this herb as the primary solution to sleep problems or anxiety, especially since studies on its long-term safety are still limited, and the quality of nutritional supplements available on the market varies.
Instead, doctors emphasize the importance of treating the underlying causes of sleep disorders, such as regulating exposure to light during the day and adhering to a dark environment at night, which are factors that help the body adjust the biological clock and secrete the hormone melatonin, which is responsible for sleep.
Some nutrients can also support relaxation and improve sleep, such as magnesium, which contributes to regulating the nervous system, along with compounds such as GABA and glycine, which may help calm the body and improve sleep quality when taken shortly before bedtime.
