Valerian is known for its sleep-inducing value

Valerian has a long and storied history. It was used by the ancient Greeks as a diuretic and in World War I was given to soldiers suffering shell shock to calm their frayed nerves. The roots of the plant have clear medicinal value, especially as a sleep aid and a mild tranquilizer, but the herb’s risks and benefits have yet to be clarified by large-scale studies.

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Uses: Mostly to treat insomnia, improve sleep and relieve anxiety. The herb also may relieve pain and promote menstruation among women whose menstrual cycles have stopped due to illness.

Dose: From 200 to 1,500 milligrams, usually taken one hour before bedtime.

Precautions: Doses greater than 900 milligrams can lead to morning drowsiness. Long-term use, followed by sudden cessation, may cause withdrawal symptoms. The herb can interact with other sleep-inducing medications and should not be taken by people with liver damage.

Research: Small studies have suggested that valerian can improve sleep quality and that short-term use is not habit-forming. Few studies have compared valerian to other treatments for insomnia, including medications and lifestyle changes, or weighed its effectiveness for problems other than insomnia and stress.

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-- Shari Roan