adaptogens · anxiety · ashwagandha · comparison · GABA · sleep · valerian ·Apr 09, 2026

Valerian Root vs Ashwagandha: Which Is Better for Sleep?

Written by Peter Orpen — Co-Owner, Teelixir

Published: 9 April 2026

Evidence Snapshot
Ashwagandha: 9+ human trials | Evidence: Strong
Valerian: 4+ human trials | Evidence: Moderate

Valerian root is a herb traditionally used as a mild sedative for sleep and anxiety. Ashwagandha is an adaptogen historically valued for supporting stress response. They both target sleep — but they work through different mechanisms. This guide compares the evidence and helps you choose the right one for your situation.

Ashwagandha and valerian are both popular choices for people struggling with sleep and anxiety — but they address different aspects. One is a daytime adaptogen that may help support stress resilience. The other is a night-time herb traditionally used to promote relaxation. Understanding this calm-versus-sedate distinction may help guide your choice.

What Is Ashwagandha?

Ashwagandha (Withania somnifera) is a root adaptogen with over 3,000 years of Ayurvedic history. A 2024 meta-analysis pooling 9 randomised controlled trials (n=558) explored its effects on stress and anxiety versus placebo (PMID: 39348746).

It has been traditionally used in relation to the HPA (hypothalamic-pituitary-adrenal) axis. Rather than sedating, ashwagandha has been traditionally used to support general wellbeing during times of stress. A meta-analysis of 5 RCTs examined sleep quality and sleep onset latency (PMID: 34559859).

A 2025 meta-analysis found that while ashwagandha may influence cortisol levels, its effects on perceived stress require further research (PMID: 40746175).

What Is Valerian?

Valerian (Valeriana officinalis) is a flowering plant native to Europe and Asia, traditionally used as a sleep aid. Unlike ashwagandha, valerian is thought to interact with the GABAergic system — though at a much milder level than pharmaceutical sedatives.

Valerian has been used in traditional medicine for sleep support. Some research continues to explore its potential effects on sleep onset, though evidence remains mixed.

Valerian contains compounds like valerenic acid that have been traditionally used in relation to relaxation.

Side-by-Side Comparison

Feature	Ashwagandha	Valerian
Category	Adaptogen (root)	Sedative herb (root)
Primary Mechanism	Traditionally associated with HPA axis support	Traditionally associated with GABA pathways
Approach to Sleep	May support stress-related sleep	Traditionally used for relaxation
Best Timing	Morning or evening	30–60 minutes before bed only
Evidence Level	Strong (multiple meta-analyses)	Moderate
Daytime Use	Yes — may support daytime stress	Not recommended (may cause drowsiness)
Additional Benefits	The subject of ongoing research into physical performance	Primarily sleep-focused

Key Differences Explained

1. The Calm vs Sedate Distinction

This is the critical insight: calm and sedation are not the same thing, and understanding them may help guide supplement choices.

Calm (ashwagandha's traditional use) refers to supporting stress response systems. The 2024 meta-analysis examined this state across 558 participants without sedation (PMID: 39348746).

Sedation (valerian's traditional use) refers to promoting relaxation through GABA pathways. Research continues to explore this mechanism.

2. Duration of Action

Ashwagandha is typically used daily. A 2023 RCT explored its effects with daily use (PMID: 37832082).

Valerian is traditionally used as needed, taken before bed. Some research continues to explore its traditional use for relaxation.

3. Different Approaches

If sleep concerns relate to stress, ashwagandha's traditional use may be relevant. Its sleep meta-analysis (PMID: 34559859) examined this relationship.

If sleep concerns relate to relaxation, valerian's traditional use may be considered. Research continues to explore its effects on sleep architecture.

What This Means in Practice

Consider ashwagandha if: Your sleep concerns may relate to stress. You're interested in traditional adaptogen use beyond just sleep support.

Consider valerian if: You're looking for traditional support for relaxation before bed. Your sleep difficulties aren't primarily stress-related.

Consult a practitioner: Some people use both approaches under professional guidance. Always consult your healthcare practitioner before combining supplements.

If ashwagandha is of interest, Teelixir's certified organic ashwagandha extract provides a dual-extracted, root-only formula standardised to ≥2.5% withanolides at a 10:1 concentration — sourced from India's traditional growing regions.

Can You Take Ashwagandha and Valerian Together?

You can, though it's worth being thoughtful about timing. Because ashwagandha and valerian work through different mechanisms (HPA axis vs GABA receptors), they don't directly compete. However, combining any calming supplement with a relaxing herb may increase overall effects.

A sensible approach: ashwagandha in the morning or with dinner, valerian only at bedtime if needed. Consult your healthcare practitioner if you take any medication that affects the nervous system.

Frequently Asked Questions

What is valerian root?

Valerian root is a herb traditionally used to support relaxation and sleep. It contains compounds like valerenic acid that may interact with GABA activity in the brain. Unlike ashwagandha, which is traditionally used for stress support over time, valerian is typically used for more immediate relaxation. It's widely available in tablets and tinctures across Australia.

Is valerian root or ashwagandha better for sleep?

It depends on your sleep concerns. Valerian root is traditionally used to support relaxation before sleep. Ashwagandha is traditionally used for stress-related sleep support; some research explores its effects on cortisol and sleep quality. If stress is a factor, ashwagandha may be considered. For relaxation support, valerian is traditionally used.

Can you take valerian and ashwagandha together?

There's no established contraindication, and some people use both under professional guidance. However, combining a relaxing herb (valerian) with an adaptogen (ashwagandha) should be approached cautiously — particularly if you take other medications. Consult your GP or naturopath before combining, especially if you have existing health conditions.

What are the benefits of valerian root?

Valerian root is primarily studied for relaxation and sleep support. Research continues to explore its potential effects, though evidence varies across trials. It's traditionally used to support calmness. Most studies use 300–600 mg standardised extract taken 30–60 minutes before bed. Professional guidance is recommended for long-term use.

Where can I buy valerian root in Australia?

Valerian root tablets and tinctures are widely available at Chemist Warehouse, Priceline, and most health food stores across Australia. Teelixir doesn't stock valerian — we focus on ashwagandha, which may be considered if sleep concerns relate to stress. Our certified organic ashwagandha is available at teelixir.com.au.

Disclaimer: This article is for informational and educational purposes only. It is not intended to diagnose, treat, cure, or prevent any disease. Always consult a qualified healthcare practitioner before starting any new supplement regimen, especially if you are pregnant, nursing, taking medication, or have a medical condition.