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Valerian Tea Benefits and Side Effects + #Recipe

Do you suffer from insomnia or insufficient and poor quality sleep? Did you know that since the 2nd century AD, a plant called valerian has been used to treat insomnia, anxiety and nervous tension? Maybe you yourself have used this plant without realizing it. Because valerian tea is present in many sleep-inducing teas. Helping to have a restful sleep is just one of the benefits of valerian tea. Because this plant is also a natural sedative and regulates blood pressure.

Read more: Kava Tea

Valerian tea benefits

1. Help to sleep comfortably

Studies show that valerian tea reduces the time it takes to fall asleep and improves the quality of sleep. So if you can’t sleep, maybe this herb is the medicine for your pain. Unlike sleeping pills, valerian has few side effects, and the possibility of drowsiness and morning fatigue caused by consuming valerian tea is much less.

Valerian tea reduces the time needed to fall asleep and improves the quality of sleep.

According to a blinded trial (scientific trial in which participants are not given information that affects their opinion) at the Swedish Folling Health Center, the effect of valerian on improving sleep quality is significant. By consuming valerian tea, 44% of the participants had a deep and complete sleep, and the sleep of 89% of the participants improved. Also, no side effects were observed in the participants.

Usually, hyacinth is used together with other calming herbs such as hops and frankincense to treat insomnia. According to a study published in the journal Phytomedicine, the sleep status of 81% of children who had mild sleep problems was significantly improved by consuming a herbal mixture of valerian tea and fennel.

But how does valerian tea help you sleep better? This plant contains a chemical called “Linarin” which has a sleeping effect. Also, its extract can cause drowsiness by increasing the level of gamma aminobutyric acid (GABA) in the brain. Gamma-aminobutyric acid is an important mediator in the central nervous system of mammals. Sufficient amounts of it can have a hypnotic effect and relax the nervous system.

The results of an in vitro study (experiments that instead of living organisms, part of their body such as cells or tissues are cultivated in a laboratory environment) show that valerian tea extract can cause the release of gamma-aminobutyric acid from the nerve terminals of the brain and prevent the return of gamma-aminobutyric acid. into nerve cells. In addition, the valeric acid present in this plant prevents the activity of the enzyme involved in the destruction of gamma-aminobutyric acid. As a result, by increasing the level of gamma aminobutyric acid, you can sleep more easily at night.

2. Eliminating anxiety

Scientists have found that valerian can increase the amount of gamma-aminobutyric acid in the brain. Gamma-aminobutyric acid helps to regulate the activity of nerve cells and reduce anxiety. Drugs such as alprazolam and diazepam also work by increasing the level of gamma-aminobutyric acid in the brain. Valerian acid and valerol present in valerian tea extract act as anti-anxiety agents.

It’s amazing that an herbal remedy like valerian can have the same anti-anxiety effect without the side effects of psychoactive drugs.

3. Lower blood pressure

Now that you know that valerian tea can be relaxing for the mind and body, it may not be too surprising to know that this plant is also effective in lowering blood pressure. The same active ingredients of valerian that were effective in controlling stress and anxiety help the body to properly regulate blood pressure.

High blood pressure is dangerous because it increases the risk of stroke and heart attacks. This plant can naturally lower blood pressure and keep it in a healthy range. This has a direct impact on heart health.

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4. Painful menstrual relief

Painful menstruation means severe and unusual pain in the abdomen during menstruation. The soothing nature of valerian tea makes it a smart choice for menstrual pain relief. This plant can reduce the intensity and duration of discomfort caused by painful menstruation. These pains are common in women who suffer from PMS.

But how can valerian tea help you? This herb is a natural sedative and antispasmodic. As a result, it can prevent muscle spasm and act as a natural muscle relaxant. According to a study conducted at the Islamic Azad University of Iran, Sanbol al-Tayeb can reduce the intensity of uterine muscle contractions that cause severe pain during menstruation.

5. Help control stress

Valerian tea calms the mind and body by increasing the level of gamma aminobutyric acid.

By reducing anxiety and increasing sleep time and quality, valerian can help control everyday stress. Chronic stress causes anxiety and this anxiety intensifies all types of stress.

By increasing the level of gamma aminobutyric acid, valerian tea calms the mind and body. Since relaxation is the opposite of stress, this plant can be a natural way to control stress and improve the quality of life.

According to a study published in BMC (Energy Therapy) Journal of Complementary and Alternative Medicine, valerian can suppress physical and mental stress by stabilizing serotonin levels. Serotonin is a neurotransmitter and one of the happy hormones that helps regulate mood.

Valerian Tea
Valerian Tea

Read more: Lemon Balm Tea

Comparison of valerian tea with melatonin

Melatonin is a hormone that is made in the pineal gland and has a significant effect on the sleep cycle. With sunset and darkness, the pineal gland is activated by an area in the hypothalamus and produces melatonin. Melatonin then enters the bloodstream.

Usually this phenomenon happens around 9 pm. As a result of the increase in melatonin, your level of alertness gradually decreases and your desire to sleep increases. The level of melatonin remains high in the blood for about 12 hours until it gradually decreases around 9:00 a.m. and as the weather gets lighter. Melatonin levels are very low during the day. Insomnia is associated with low melatonin levels.

Valerian is an herbal hypnotic that has been used for centuries as a treatment for insomnia. Because this plant increases the level of gamma aminobutyric acid in the brain. As a result, the brain activity is reduced and the person falls asleep more easily.


  • Both valerian and melatonin have the ability to treat insomnia and sleep disorders. Both of them have a positive effect on blood pressure control.
  • Valerian is also prescribed to treat anxiety, stress, muscle cramps and spasms.
  • Melatonin seems to be effective in curing cancer. Also, melatonin has positive effects on Alzheimer’s disease and amyotrophic lateral sclerosis (Lou Gehrig’s disease).
  • Possible side effects and harms of valerian tea Headache, confusion, stomach problems, increased sensitivity and irritability, discomfort.

Possible side effects of melatonin

Headache, feeling of short-term depression, daytime sleepiness, confusion, stomach cramps, increased sensitivity and irritability.

Drug interactions

  • Valerian; Taking this plant with supplements or sleeping pills can cause severe fatigue.
  • Melatonin; Be careful when using melatonin with anticoagulants and sleeping pills.
  • valerian and melatonin; It is better not to consume these two together, because their sleeping properties become very strong. Both of these have hypnotic properties and help with restful sleep. Also, taking melatonin with other sleep-inducing drugs can be dangerous.
  • It is best to avoid combining valerian and melatonin with any sleeping pills or alcohol products.

How to use valerian tea

In general, valerian is considered safe and healthy in the United States. You can get valerian from pharmacies and ataris. Valerian is sold as capsules containing dried powder, tea, tincture or liquid extract. You can also take valerian essential oil externally.

Valerian tea has a very bad smell, but luckily its taste is not as bad as its smell.

The effectiveness of valerian reaches its maximum when you take it regularly for two weeks or more. It may take a few weeks to feel the dramatic effects of valerian.

To treat insomnia, you should eat valerian 2-3 hours before going to sleep or take valerian three times a day, the last step should be near bedtime.

What is the best amount of valerian to treat insomnia? Recommended values may vary. But for insomnia, you can use the following values:

  • Valerian tea: pour a teaspoon (2 to 3 grams) of dried valerian into 1 cup of boiling water and let it brew for 5 to 10 minutes;
  • Tincture: 1 to 1.5 teaspoons;
  • Liquid extract: 0.5 to 1 teaspoon;
  • Capsule content of dried powder: 250 to 600 mg.
  • When your sleep condition improves, it is better to continue taking valerian for 2 to 6 weeks. To treat anxiety, take 120 to 200 mg of valerian in 3 to 4 meals a day.

Valerian tea side effects

Valerian tea may cause side effects such as headache, confusion and stomach problems.

Although valerian is a healthy and safe plant, side effects such as headache, confusion, and stomach problems may occur as a result of its consumption. Sometimes this plant may cause anxiety and restlessness instead of relaxation and peaceful sleep.

Most studies do not show a negative effect of valerian on pregnancy and fetal development, but more studies are needed in this field. However, if you are pregnant, consult your doctor before using this herb. Also, consult your doctor before giving valerian tea to your child.

In most people, valerian does not cause addiction and dependence. Also, stopping its use does not leave any symptoms in most people. There are limited reports showing that stopping the use of this herb after a long period of time leaves negative symptoms. If you want to stop using valerian tea after a long period of time, you should reduce the amount you consume little by little so that you do not experience any annoying symptoms.

Due to the hypnotic effect of valerian tea, it is better to avoid consuming it before driving, using heavy machinery or any work that requires alertness. If you have liver diseases, avoid using this plant.

Valerian tea may increase the effect of other sleep medications. Therefore, it is not recommended to use this plant together with sleeping pills. Also, this plant should not be taken with sedatives, alcohol, benzodiazepines, and narcotics. Because this plant increases the sleeping effect of these.

Valerian tea may interact with certain medications or enhance the effects of certain natural dietary supplements such as calendula, kava, and melatonin. If you suffer from chronic diseases, consult your doctor before consuming valerian. Also, if you are using medications, ask your doctor that valerian does not interact with these medications.


Valerian tea is a natural and healthy way to solve sleep problems.

Valerian tea is a natural and healthy way with few side effects to treat one of the most common and annoying problems, sleep problems. This plant can defeat many sleeping pills.

Many sleeping pills make you feel drowsy and groggy the next morning. In addition, you should add the dangerous side effects that are written on their label. Valerian helps your body sleep well at night again.

In addition, valerian tea helps to improve many diseases by helping to sleep well and is effective in reducing anxiety, anger, stress, tension, menstrual pain and high blood pressure.

Do not forget that you may need 2 weeks to see the effects of valerian. But even after the first use, you will see positive signs in yourself.

⚠️ Pay Attention Please!
This article was prepared by an expert. But this is for general information only. Before any action, it is necessary to consult a doctor.
Beneficially is not responsible for any damages or losses!


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