Does valerian really help you fall asleep faster?
Valerian may help people with mild sleep problems fall asleep faster, but its effect has not been demonstrated in clinical insomnia. Feel free to try it, but do not expect a guaranteed result.
In a study of young adults with mild sleep problems, valerian shortened sleep-onset latency, increased total sleep time and improved sleep efficiency, including as measured by objective equipment. Improvements were already visible after three days and persisted until the end of the eight-week study. This is one of the few studies in which objective measurement tools showed a positive effect.
In people with clinical insomnia the picture is less encouraging. A review of multiple systematic reviews concluded that valerian can improve the subjective experience of sleep, but that no demonstrable benefit has been found on objective measures. A randomised study of sixteen older women with insomnia even found that wake time after sleep onset increased by an average of 17.7 minutes after two weeks of valerian, compared with 6.8 minutes in the placebo group.
Sixty studies taken together suggest that valerian is safe and possibly effective, but outcomes vary widely. This is probably related to the quality of the plant extract: products based on whole root powder, or combinations with other herbs, appear to produce more reliable effects than isolated extracts with variable composition. Dosages also differ considerably between studies, which makes comparison difficult.
When used normally, side effects are not a major concern. Serious problems have not been reported in research involving people aged 7 to 80. Vivid dreams occurred in 16% of participants in one study; occasionally people report dizziness. Long-term use has not been systematically studied, so caution is appropriate for use lasting more than a few weeks.
In short: if you have mild sleep problems and are a young adult, there is positive evidence that valerian helps. In established insomnia or in older people, the effect is far less certain, and sometimes absent.
This answer draws on multiple randomised placebo-controlled studies, two larger summaries of the existing research (16 and 60 studies respectively), and a review of systematic reviews from 2024. The findings contradict each other on certain points: some studies in specific groups show positive effects, while others find nothing. The researchers themselves point to serious methodological problems in the underlying studies, indications of publication bias, and widely varying product quality as the main explanations for the contradictory results. The evidence is therefore limited and heterogeneous.
Does CBD oil help you sleep better?
There is currently too little good research to say that CBD oil genuinely helps with sleep problems; if you suffer from them, there are better-supported options to discuss with your doctor.
Does a cool, dark bedroom really help you sleep better?
A bedroom temperature of 20 to 25 degrees combined with good ventilation demonstrably improves your sleep. This effect is greatest for older adults, and above 25 degrees sleep quality deteriorates quickly.
What can I do to sleep better?
CBT-I is the most powerful approach for persistent sleep problems; if you do not have access to it, ask your general practitioner about a shorter behavioural treatment of four sessions. Fixed sleep times, less caffeine and alcohol in the evening, and regular exercise are the best-supported self-help steps.
Does a consistent morning routine with daylight help you fall asleep more easily in the evening?
A consistent morning routine with daylight helps sharpen your biological clock, allowing you to fall asleep earlier and more easily in the evening. The evidence is not perfect, but consistent enough to make it worthwhile: step outside briefly shortly after waking up.
Does walking outside during the day help me sleep better at night?
A daily walk of around half an hour outside helps improve your sleep, as shown by a randomised study. The surroundings matter little, but air pollution can dampen the effect.
What does alcohol do to the quality of my sleep, and is there anything that can be done about it?
Alcohol helps you fall asleep faster, but measurably disrupts the rest of your night, even with just two drinks. If you want to sleep better, drinking less or no alcohol before bed is the most effective step.