- There are positive research results reported regarding the potential of valerian to support sleep quality.
- The evidence score is 79, and the reliability of the information is considered high.
- This is information for people experiencing sleep-related concerns to learn about the characteristics of this ingredient.
Valerian is a type of herb.
It is sometimes taken in contexts related to sleep.
It has been suggested that valerian may be a safe and effective herb for helping with sleep and keeping related problems at bay. Its usefulness has been examined through large-scale investigations. This is based on research results involving a total of 6,894 people, spanning a wide age range from 7 to 80 years old. What integrated and analyzed many of these studies is a meta-analysis (a method that gathers multiple research papers and statistically summarizes them to clarify overall trends). In other words, this is content examined by accumulating a large amount of data, rather than relying on individual small-scale surveys alone.
There are reports of positive changes in various aspects, such as sleep quality and the state of falling asleep, among people with sleep-related concerns. In one study, changes were observed in multiple sleep-related indicators as a result of continuous use over 60 days. This is a small-scale but important survey involving 72 adults with sleep concerns. This study was conducted using a randomized controlled trial (a reliable experimental method that randomly divides participants to verify the effect of an ingredient). Furthermore, a controlled experiment using a placebo (a fake drug that looks the same as the real drug but contains no active ingredient) was also conducted.
Regarding the specific content of the changes, it has been shown that various sleep-related parameters improved in both the "subjective indicators" (states judged based on one's own sensation) and the "objective indicators" (states shown as numerical values measured by devices). These include overall sleep quality, as well as the time it takes to fall asleep, the proportion of time actually spent sleeping while in bed, and total sleep time. The changes in these indicators were reported as significant within the study.
The research covered a wide age range, from 7 to 80 years old. A survey was also conducted targeting adults with concerns such as mild insomnia symptoms. The effects have been examined in people with some degree of concern about their sleep.
| Study | Design | Number of Participants | Duration | Main Result |
|---|---|---|---|---|
| Journal of evidence-based integrative medicine (2020, PMID:33086877) | Meta-analysis | 6,894 | Not stated | A positive effect was reported |
| Advances in therapy (2024, PMID:37899385) | Randomized controlled trial (RCT) | 72 | 60 days | A positive effect was reported |
There is a meta-analysis result involving a diverse group of 6,894 subjects, including those aged 7 to 80. There is also a reported study involving 72 adults with sleep concerns.
These studies show that the subjects include people across a wide age range as well as people with sleep-related concerns.
This content is based on a total of 2 studies. These consist of a meta-analysis and a randomized controlled trial (RCT).
The number of people included in the analysis varies widely, ranging from data involving 6,894 people to a study involving 72 people.
It also includes reports on specific situations, such as those targeting adults with sleep concerns.
What effect is valerian reported to have on sleep quality?
Research has reported a positive effect on sleep quality.
What kind of indicators have been reported regarding valerian?
Among adults with sleep concerns, changes have been reported in items such as sleep latency, sleep efficiency, and total sleep time.
How reliable is the research on valerian?
Research on sleep quality shows high reliability based on 2 studies.
There are several reliable research reports regarding the potential of valerian to support sleep quality. Analysis using large-scale data has suggested a positive effect on various sleep-related indicators. However, since this information is based on a limited number of studies, it does not mean everyone will get the same result, and it may not suit everyone. It is recommended that you first check your current status with the self-check assessment, tailored to your own sleep condition.