Melatonin vs Valerian for Sleep: What NIH Says | Dose Track
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[Sleep · Comparison]

Melatonin vs valerian: which sleep aid has better evidence?

Evidence · How long it lasts · Guideline · Safety

Short answer: Melatonin has better evidence for timing problems such as jet lag and delayed sleep phase; valerian's sleep evidence is inconsistent.12 For long-term insomnia, the American Academy of Sleep Medicine suggests not using either.3 Melatonin is short-lived, with a half-life of about 45 minutes.4 We found no trial comparing them directly.

How do melatonin and valerian compare side by side?

From NIH NCCIH pages, the 2017 AASM insomnia guideline and a pharmacokinetic review.
MelatoninValerian
What it isA hormone the brain makes in darkness; supplements are mostly synthetic1Root and underground stem of Valeriana officinalis2
Evidence of helpMay help jet lag, delayed sleep-wake phase disorder, some children's sleep problems, and anxiety before surgery1Sleep evidence is inconsistent; not enough evidence for anxiety or stress2
Chronic insomnia guideline (2017)Suggests not using it (weak recommendation)3Suggests not using it (weak recommendation)3
How long it lastsHalf-life about 45 minutes; peak about 50 minutes after an immediate-release dose4No single half-life applies to a mixed herbal product
Short-term safetyAppears safe for most people; long-term safety unclear1Generally safe short term; 300 to 600 mg a day used for up to 6 weeks2
Side effects and cautionsMedical supervision with epilepsy or blood thinners; may last longer in older people1Headache, stomach upset, vivid dreams; withdrawal if stopped suddenly after long use; rare liver injury2
Label accuracy22 of 25 gummies tested were mislabeled (74% to 347% of the stated amount, or none)1Not covered in the sources checked here

Reviewed . Half-life figures are shown only where the value Dose Track uses agrees with the cited source.

What does each help with?

Melatonin works mainly on timing. NIH says studies suggest it may ease jet lag, and in one 4-week trial of 307 people with delayed sleep-wake phase disorder, taking it an hour before a set bedtime led to falling asleep 34 minutes earlier on average.1

Valerian is promoted for insomnia, anxiety and stress, but NIH says the sleep evidence is inconsistent and there is not enough evidence for the other uses.2

For chronic insomnia in adults, the 2017 American Academy of Sleep Medicine guideline suggests clinicians not use melatonin or valerian.3

What are the safety concerns?

  • Melatonin: people with epilepsy or on blood thinners should use it under medical supervision. Calls to US poison centers about melatonin in people 19 and younger rose from 8,337 in 2012 to 52,563 in 2021, so keep it out of children's reach.1
  • Valerian: do not take it with alcohol or sedatives. Stopping suddenly after long use may cause withdrawal symptoms such as anxiety, irritability and insomnia.2

Neither is approved by FDA before sale.5 More detail: the Melatonin and Valerian Root guides.

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Frequently asked questions

Is melatonin or valerian better for sleep?+
No trial has compared them. Melatonin has better evidence for jet lag and delayed sleep phase; valerian's sleep evidence is inconsistent.12 For chronic insomnia, a 2017 guideline suggests using neither.3
How long does melatonin stay in your body?+
Not long. A review of 22 studies found an average half-life of about 45 minutes and a peak about 50 minutes after an immediate-release dose.4
Can you take melatonin and valerian together?+
They have not been studied together in the sources checked here. NIH says valerian should not be combined with sedatives, so ask your clinician first.2
Are melatonin labels accurate?+
Often not. In a 2023 study, 22 of 25 melatonin gummies were mislabeled, ranging from none to 347% of the stated amount.1
Can I track melatonin or valerian in Dose Track?+
Yes. Log the time you take each one and add sleep notes.

Sources

  1. NIH National Center for Complementary and Integrative Health. Melatonin: what you need to know (updated May 2024).
  2. NIH National Center for Complementary and Integrative Health. Valerian (updated May 2025).
  3. Sateia MJ, et al. Clinical practice guideline for the pharmacologic treatment of chronic insomnia in adults: an American Academy of Sleep Medicine clinical practice guideline. J Clin Sleep Med. 2017;13:307-349.
  4. Harpsøe NG, et al. Clinical pharmacokinetics of melatonin: a systematic review. Eur J Clin Pharmacol. 2015;71:901-909.
  5. FDA. Questions and answers on dietary supplements.

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