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Have You Been Using Valerian Root Wrong?

How to use valerian root?

Last updated: June 2026
This guide is regularly updated with the latest insights on valerian root.

You may have tried valerian root once for sleep or restlessness, only to think: I barely notice this. That happens to many people. What most don't know is that valerian needs a few weeks before you really feel the effect. Used properly, this root can be a surprisingly effective herb. We explain the right way to get the most from it.

Valerian root for better sleep

Research suggests valerian root can shorten the time it takes to fall asleep and improve sleep quality, with fewer nighttime awakenings. In studies, these effects became noticeable mainly after about two weeks of use. So to get the most out of valerian, take it for at least two weeks, preferably in the evening or before bed. Unlike mulungu, which is usually used occasionally, valerian can be used more long-term. This way your body slowly learns to relax and fall asleep more easily.

Valerian root for restlessness

Valerian for restlessness and tension

For some people, valerian root can reduce mild to moderate restlessness. It's one of the gentlest herbal options out there and has been used for generations for nervousness and tension. To avoid daytime drowsiness, start with a small dose and build it up slowly over two weeks. If daytime drowsiness persists, take a larger dose in the evening. Using valerian for restlessness takes some experimenting with dose and timing, but once you get it right, it's worth it.

Valerian root for hot flushes

Valerian doesn't affect hormone levels directly, but research suggests it may still help with hot flushes: in studies their severity and frequency decreased compared to a placebo group, and anecdotal reports confirm this. We don't always understand exactly how something works, but if it helps and the chance of side effects is small, it's worth a try. Side effects from valerian occur almost only at very high doses.

How long does valerian root take to work?

Studies report valerian root may need two to four weeks for its full effect. You sometimes notice a difference after a few days, but over time the effects usually become clearer. Keep up the routine and observe how it works for you.

How to improve the effect of valerian root?

You can improve the effect by adjusting the dose or timing, or by combining valerian with herbs that relax in a similar way. Hops, lemon balm and passion flower work in synergy with valerian and can enhance the effect. A lot of valerian research actually used such a herbal mix, with the best and fastest results. At Next Level you'll find a relaxing herbal blend with valerian, specially formulated for better sleep. Browse our relaxation products. The effect is soothing and relaxing, not heavy, but noticeable.

Please note: Don't combine valerian with sedative medication, sleep aids or alcohol, as the combined effect may be too strong. The same goes for antidepressants and supplements like melatonin. If you're pregnant or breastfeeding, always consult your doctor first.

Frequently asked questions about valerian root

Why didn't I feel anything from valerian?

You probably used it for too short a time. Valerian doesn't work like a one-night sleeping pill; the effect builds over two to four weeks of daily use. Keep it up longer and you'll often notice a difference after all.

When is the best time to take valerian root?

For sleep, take valerian in the evening or just before bed. If you use it for daytime restlessness, start low to avoid drowsiness and build up slowly.

Is valerian root addictive?

Valerian is known as one of the gentlest herbal options and isn't addictive. Side effects are rare and occur almost only at very high doses.

What shouldn't you combine valerian with?

Not with sleep aids, sedative medication, alcohol, antidepressants or melatonin, as the combined effect can become too strong. Consult your doctor if in doubt.

Does valerian work better in a herbal mix?

Often, yes. Hops, lemon balm and passion flower work in synergy with valerian and can enhance the relaxing effect. Many studies actually used such a mix.

Which other herbs help with relaxation?

Mulungu, copaiba and ashwagandha are lovely additions. We compare them in our blog on 3 herbs to help you relax.

Why Next Level Smart?

Relaxing herbal blend with valerian - specially formulated for better sleep
Pure herbs and extracts, selected for quality
Clear guidance on proper use and combining
Active since 2010 as a Dutch smart shop, with shipping from the Netherlands

Browse Our Relaxation Products

Is valerian root safe during pregnancy?

Last updated: June 2026 | Next Level Smart

Posted in: All posts, Health & Lifestyle Blogs, Smartshop Blogs

Author: Annie Verkade

Annie Verkade is a writer at Next Level Smartshop with a background in philology. She writes about natural alternatives to pharmaceuticals, sleep support, and plant-based products. Her work also explores altered states of consciousness - both with and without psychedelics - as well as topics like astrology and lunar cycles, translating insights into clear, accessible content. She’s especially interested in how simple rituals and environment can shift how we feel (sometimes more than we expect). Outside of work, she enjoys photography, reading, bouldering, and travelling. Favourite products: Sagrada Madre incense, Mulungu, Sleep Tincture