Valerian Root vs. Melatonin: Which One Is Better?

Getting seven to nine hours of deep sleep, then waking up feeling refreshed, renewed, and ready for the day ahead is an absolute dream. But this accomplishment is not always easy to repeat. Valerian root and melatonin are two quality sleep supplements that help you do just that—but which one is better?

The choice is more about personal preference and sleep support goals than which is better, said Shayna Sandhaus, PhD, a Senior Scientist at Life Extension. Even so, she noted, many people turn to melatonin first: "It's easily the most well-supported sleep supplement, with numerous clinical studies showing its efficacy. But some people want a sleep supplement without melatonin, and they turn to herbal sleep supplements with calming botanicals, like valerian root."

While unique in their makeup and effectiveness, melatonin and valerian root sleep supplements both support that calm wind-down before bed. Let's explore valerian root and melatonin to understand their differences so you can choose the supplement that will level up your sleep cycle in a way that's right for you.

What is valerian root?

Valerian root comes from the flowering Valerian plant, an herb native to Europe and Asia that has been used for its calming and sleep-promoting effects for thousands of years. Some research suggests that valerian root promotes calming by increasing the availability of gamma-aminobutyric acid (GABA), an amino acid that acts as an inhibitory ("slow down") neurotransmitter in the brain.

"Some compounds in valerian, like valerenic acid, may inhibit the breakdown of GABA or bind to GABA receptors, enhancing calming (inhibitory) signaling," said Dr. Sandhaus.

While more research is needed to support the effectiveness of valerian root, this sleep-friendly herb remains a popular choice, especially if you're looking for a melatonin-free, plant-based way to boost your bedtime ritual. Of course, you'll want to consult with your physician before you add any supplement to your routine.

Pro tip: If you are seeking the kind of calm that leads to peaceful dreams, you can also try a GABA supplement to help your body relax and encourage restful slumber.

What is melatonin?

Melatonin is a hormone that your body—the pineal gland in your brain, to be exact—makes in response to darkness. "In the brain, melatonin is crucial for keeping your internal clock ticking and maintaining your body's regular sleep-wake cycle," said Dr. Sandhaus. It has other roles as well. "In the body, melatonin is involved in supporting immune function and other aspects of health," she added.

Your circadian rhythm helps your brain keep track of the time of day, prompting your body to wind down and get ready for sleep once it's dark outside. However, in our modern world, our internal circadian clock is constantly disturbed by artificial lights, like the blue light from computers, phones and other screens. "This can slow your brain's natural melatonin production at bedtime, disrupting your ability to go to sleep easily," Dr. Sandhaus explained.

Most people think of melatonin supplements first when they're searching for sleep support. That's because "the sleep hormone" has many clinical studies touting its efficacy, impact on sleep latency (the time it takes a person to fall asleep), and sleep quality. This research supports melatonin supplementation for times when your sleep patterns are disrupted by occasional sleep disturbances, such as jet lag or staying awake all night with a fussy toddler.

Valerian root vs. melatonin: Key differences

These popular sleep supplements have different mechanisms of action, which means you should consider your needs when making a choice.

Should you choose valerian root or melatonin?

Now that you understand the key differences, here's a quick melatonin vs. herbal supplements breakdown to help you make your choice.

• Choose melatonin

  : If your occasional sleeplessness is related to timing, and you want to support your sleep-wake cycle, or want something that will work within the hour.

• Choose valerian root

  : If you're looking for a melatonin-free sleep support supplement, and you're experiencing stress or tension that's impacting the amount and quality of your sleep. You can also try other calming botanicals, such as chamomile, lemon balm or ashwagandha.

• Choose both

  : If you feel occasional stress is affecting your sleep-wake patterns, you can opt to combine melatonin with an herbal sleep supplement, like valerian root, chamomile, lemon balm or ashwagandha.

No matter which supplement you choose, always follow the instructions on the label for correct valerian dosage vs. melatonin dosage.

Should you take valerian root and melatonin together?

You can take melatonin together with herbal support like valerian root, ashwagandha and lemon balm to support your sleep hygiene. "In general, supporting sleep health requires a multifaceted approach," said Dr. Sandhaus. "It's important to manage stress and ensure your sleeping environment is conducive to sleep."

Want to get on the path to more consistent restful sleep? A combination approach may help:

• Effective sleep supplements
• Eating a healthy diet
• Daily exercise
• A regular sleep schedule (going to bed and waking up at the same time)

For sleep quality, limit your time on screens before bedtime and make the bedroom your slumber oasis—we're talking blackout curtains, cooler temps (ideally, 60-68 degrees) and a sleep mask.

Reminder: Any time you're thinking about adding new supplements to your roster, a chat with your health care provider is a great first step.

FAQs

Is melatonin or valerian root better for falling asleep quickly?

If you want to promote falling asleep faster, melatonin is better. It normally takes 30 to 60 minutes for melatonin to work in your body.

How long does valerian root take compared to melatonin?

Valerian root works more slowly in the body, Dr. Sandhaus said, needing days or weeks of consistent use to have a noticeable effect. Melatonin works more quickly, often within 30 to 60 minutes after taking it. "It's crucial to remember that everyone has a unique biology, so results may vary from person to person," Dr. Sandhaus added.

Both supplements (individually or together) should be taken 30 to 60 minutes before bedtime.

Is valerian root or melatonin okay for long-term use?

Yes, based on studies, both valerian root and melatonin supplements are considered okay and well-tolerated, if taken according to the supplement label. The longest valerian studies are generally a few months, but melatonin has been used safely in some studies for several years. However, "if someone is experiencing long-term sleep challenges, they should strongly consider going to a sleep specialist to evaluate the source," Dr. Sandhaus noted.

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