Difficulty falling asleep, racing thoughts before bed, waking up in the middle of the night: these are situations many people are familiar with, especially during stressful periods or when life becomes more demanding. In these moments, many people turn to natural solutions: valerian promotes relaxation, which helps achieve restorative sleep.

Used for centuries in European tradition, valerian is now one of the most popular herbal supplements for those who want to support the quality of their night's rest. When is it useful to take it? And what forms are available? In this guide, we explain everything you need to know, with accurate and updated information.

What is valerian?

Valerian (Valeriana officinalis L.) is a perennial herbaceous plant belonging to the Caprifoliaceae family, found spontaneously in Europe and some parts of Asia. The name derives from the Latin valere, meaning "to be in good health," testifying to its traditional use dating back at least to the time of the Greeks and Romans.

The part of the plant used in food supplements is the root (and rhizome), which is dried and processed to produce extracts, tablets, capsules, herbal teas, and tinctures. The root contains various naturally occurring substances. It is in the root that the most studied active ingredients are concentrated: valepotriates and valerenic acid, which are subjects of scientific studies. Valerian is traditionally used to promote relaxation and mental well-being, as well as to contribute to sleep quality. 

Valerian and sleep: what does research say?

Valerian is traditionally used to promote relaxation and sleep. In recent decades, several scientific studies have been conducted to evaluate its effects on night's rest, with results that are not always consistent.

Some studies suggest that taking valerian extracts may be associated with an improvement in perceived sleep quality, particularly in cases of mild difficulties related to stress or changes in daily habits. However, it is important to emphasize that the scientific literature is not yet entirely uniform and does not allow for definitive conclusions. For this reason, the use of valerian in supplements is mainly based on its traditional use for relaxation and mental well-being.

When might it be useful to take valerian for sleep?

Valerian is indicated as a natural support within a healthy lifestyle, particularly during periods when night's rest is less regular. It is not a substitute for medical therapy in cases of chronic insomnia or significant sleep disorders but can represent valuable help in times when rest is compromised by external factors or a general state of tension.

Specifically, it can be useful in the presence of:

• Occasional difficulty falling asleep, especially when the mind struggles to "switch off" from the day
• Periods of stress or changes in routine (new job, moving, travel)
• Feeling of evening tension that makes it difficult to relax before sleep
• Occasional light nighttime awakenings related to a general state of tension

It is important to emphasize that food supplements should not be considered a substitute for a varied and balanced diet and a healthy lifestyle. In case of persistent or intense disturbances, it is advisable to consult a healthcare professional.

Forms and methods of use: how to take valerian

Valerian is available in multiple formats, each with different characteristics in terms of intake methods and convenience of use.

Tablets and dry extract

Tablets based on dry extract are the most practical and widespread form. They allow for precise and standardized dosing. It is recommended to take them 30-60 minutes before bedtime, always following the instructions on the product packaging.

Herbal tea and infusion

Valerian tea is the most traditional form of use. It is prepared by steeping dried root in hot water for a few minutes. It has a strong and characteristic taste, not always appreciated by everyone.

Liquid extract

Offers greater flexibility in dosing but requires attention to adhere to the quantities indicated on the label to avoid overdosing.

Combined formulations

Formulations combining valerian with other plant-based ingredients or other substances used in sleep welfare supplements are becoming increasingly common. For example, they may include plants like hawthorn, traditionally used to promote relaxation, or melatonin, which helps reduce the time it takes to fall asleep (the beneficial effect is obtained by taking 1 mg of melatonin shortly before bedtime).

Valerian and melatonin: a frequent combination

One of the most common combinations is that of valerian and melatonin. Melatonin contributes to reducing the time it takes to fall asleep (the beneficial effect is obtained by taking 1 mg of melatonin shortly before bedtime) and to the normal maintenance of the sleep-wake rhythm.

• Valerian is traditionally used to promote relaxation and mental well-being.

This combination forms the basis of products such as Matt's Melatonin Retard Valeriana Fast, which combines 1 mg of slow-release (retard) melatonin and 50 mg of fast-release (fast) valerian dry extract in a single double-layer tablet: valerian acts quickly to promote evening relaxation, while melatonin is gradually released during sleep hours.

Matt supplements based on valerian

For those seeking natural support for night's rest, Matt offers a selection of valerian-based supplements, formulated in Italy with standardized extracts and quality ingredients.

Matt Valerian — 60 tablets

The basic offering of the line: each tablet provides 405 mg of Valeriana officinalis dry extract standardized for maximum dose (9 tablets), indicated for those seeking a supplement useful for promoting relaxation and sleep.

👉 Discover Matt Valerian

Matt Valerian and Hawthorn — 40 tablets

A supplement that combines the relaxing properties of valerian with those of hawthorn, a plant famously used to promote mental relaxation. A formulation designed for those experiencing periods of agitation and wishing to achieve good restorative sleep. The product is 100% plant-based, gluten-free, and vegan.

👉 Discover Matt Valerian and Hawthorn

Matt Melatonin Retard + Valerian Fast — 30 tablets

The most complete solution for those who have both difficulty falling asleep and need more continuous and restorative sleep. The double retard/fast formulation ensures a two-phase action: rapid relaxation thanks to valerian, maintenance of sleep thanks to prolonged-release melatonin.

👉 Discover Matt Melatonin Retard + Valerian Fast

Explore our entire line of supplements for sleep, stress, and fatigue to find the most suitable solution for your needs.

Contraindications and side effects: what to know before using it

Valerian is generally well-tolerated in adults when taken according to the instructions and quantities indicated on the label. However, as with any supplement, it's good to be aware of the warnings for use.

Possible side effects

In some cases, mild and transient undesirable effects may occur, such as gastrointestinal disturbances, headache, or a feeling of drowsiness; the response can vary from person to person.

Practical tips to improve sleep naturally

Valerian can be included in a balanced evening routine. Here are some good habits:

• Maintain regular sleep hours, even on weekends
• Avoid bright screens (smartphones, tablets, TVs) at least 30-60 minutes before bed
• Create a sleep-conducive environment.
• Reduce caffeine intake in the afternoon and evening hours
• Practice relaxation techniques: deep breathing, light stretching, meditation
• Take the supplement consistently, adhering to the times indicated on the package

Remember: no supplement replaces a varied, balanced diet and a healthy lifestyle, but when integrated into a context of correct habits, it can make a concrete difference in the quality of your rest.