Though both are popular, natural sleep aids, melatonin and valerian root work in different ways. Both are associated with deeper, higher quality sleep but is one better than the other?
Valerian root has been used for centuries as a calming herbal remedy, whereas melatonin is a hormone that directly regulates sleep cycles. While some swear by valerian root’s relaxing effects, others find melatonin works like a charm for allowing them to get (and stay) asleep.
But how do they compare in terms of effectiveness, and can they be used together? In this guide, we’ll break down:
- The differences between melatonin and valerian root
- Research on their effectiveness alone and together
- The best uses for both
All so you can get the restful sleep you deserve!
The Differences
Exploring the Key Distinctions Between Valerian Root and Melatonin
Let’s dive deep into the specifics of valerian root and melatonin as well as exploring the benefits and side effects of both. First up, valerian root!
Valerian is an herb that has been used as traditional medicine for centuries – dating back to Ancient Greece and Rome. The plant is commonly used by those who suffer from insomnia, a common sleep disorder in which the individual struggles to fall, stay, or wake up from sleep. Many people have found their quality of sleep to be better, and found themselves falling asleep faster, with valerian.
Although more research, admittedly, has to be done on the ancient plant, as of right now researchers believe that it works as a natural sleep aid primarily by interacting with the brain’s GABA (gamma-aminobutyric acid) system, which is responsible for promoting relaxation and reducing nervous system activity. By calming overactive brain activity, valerian helps ease stress and anxiety, which are common culprits behind difficulty falling or staying asleep.
Many people like valerian because it offers a safe, calm, and nonaddictive solution to poor sleep.
Next up, melatonin!
Melatonin, on the contrary, is a hormone produced by your brain in response to darkness. This aids your circadian rhythm, which is a natural 24-hour cycle that regulates various physiological and behavioral processes in the body, including sleep, wakefulness, hormone production, and body temperature.
People often take melatonin to aid with jet lag, insomnia, and delayed sleep-wake phase disorder, which is when people find themselves falling asleep and waking up very late.
In terms of effectiveness, valerian root tends to work gradually. It is most effective after consistent use over a few weeks, making it better for long-term sleep improvement. On the other hand, melatonin acts quickly (within 30–60 minutes), making it ideal for short-term sleep issues like jet lag or adjusting to a new work schedule.
The side effects are pretty similar with both. The side effects of melatonin are:
- Feeling tired in the daytime – you are cautioned against driving, operating heavy machinery, or cycling if you feel this way.
- Headaches
- Vivid dreams
For valerian root, the side effects are:
- Stomach discomfort
- Drowsiness
- Dizziness
So, now that we have some background on both, what if you were to take them together? Is that more effective than individually? Let’s find out!
Individually or Together?
Inspecting the Effectiveness of Melatonin and Valerian Root When Taken Alone or in Combination with One Another
We’ve already covered the effectiveness of both individually a bit, but let’s dive further!
As stated earlier, valerian root takes some time to work. It is an adaptogen, which means consistency is key to give time for our body to adapt to its effects. Melatonin, on the contrary, is good for immediate support.
The general consensus on whether to take the two together is mixed!
Some research suggests that neither valerian root or melatonin should be mixed with other sedatives that cause drowsiness, even when taken just individually. Because they can both make you tired, the combination of the two may have unwanted effects, like extreme drowsiness, even after sleep.
Research suggests that these unwanted effects could be worse in the elderly. Using both simultaneously can cause judgement impairment and poor motor control, along with the other side effects of drowsiness, dizziness, and even confusion.
Now, on the flip side, some argue that they are safe to use together because they work on different parts of the brain. The argument is that since valerian root relaxes the body and melatonin regulates sleep cycles, using them together may enhance their effects, especially for people who need both relaxation and sleep cycle regulation. The caution here is just to start in extremely low doses of each to see how your body reacts.
If you are experiencing poor sleep and anxiety, using melatonin and valerian root together may be beneficial. The worst side effects, that we know of currently, seem to be enhanced versions of the normal side effects of each (like extreme drowsiness). Just keep this in mind when taking both together and consider this when deciding on dosage.
Talk to your doctor before combining valerian and melatonin, and to see how much of each to take safely and effectively!
When to Take Which
Now that We Know Some Differences Between Melatonin and Valerian Root, Let’s Consider Which Scenarios Call for Which Supplement
We are going to do a quick rundown of when it is better to use melatonin vs valerian root:
- Long-term sleep improvement. The best choice here will be to use valerian root because regular, consistent use of valerian improves sleep quality over time.
- Quick sleep fix. This will be fixed with melatonin! This is your best choice when you need to get to sleep quickly.
- Anxiety keeping you up? Valerian root is often used to ease anxiety. If your trouble falling asleep involves stress or anxiety keeping you awake, valerian root is the best solution.
- Waking up frequently throughout the night. If you can fall asleep fairly easily but wake up multiple times during the night, valerian root may help. It is associated with calming effects that promote deeper, more restful sleep.
- Jet lag or schedule disruptions. If you find yourself starting a new job, or school, that shifts your sleep schedule, melatonin will be your best solution. This is also true of jet lag, in which melatonin is remarkably effective in preventing and/or reducing.
These are some different scenarios that you can quickly gauge to see which supplement may work best for you!
If you are curious about specific supplements, try Dr Emil's EZ Doze Plus! This strong natural sleep aid combines melatonin and valerian root for a more relaxing and effective sleep. This is great if you are an adult in need of a quick fix, sleepwise.
There you have it! Now you can properly assess what your body needs in terms of sleep supplements. Remember to consult your doctor if you have any remaining questions or concerns!
