Calm Tomorrow Starts in Your Cells Today
Valerian Root Extract and Sleep Quality:
How to Fall Asleep Easier and Wake Up Truly Rested
Do you lie awake for ages, scroll on your phone, or wake up at 3 a.m. with racing thoughts—even though you’re completely exhausted? You’re far from alone. More than one in three adults in Germany, Austria and Switzerland regularly struggle with falling asleep or staying asleep.
When sleeping pills feel too strong and melatonin doesn’t quite do it, millions turn to one of Europe’s oldest and most trusted herbal remedies: valerian root extract.
This article (written especially for StopStress.de readers) explains everything you actually want to know about valerian and sleep — without exaggerated promises, just clear and honest information.
When sleeping pills feel too strong and melatonin doesn’t quite do it, millions turn to one of Europe’s oldest and most trusted herbal remedies: valerian root extract.
This article (written especially for StopStress.de readers) explains everything you actually want to know about valerian and sleep — without exaggerated promises, just clear and honest information.
What Exactly Is Valerian Root?
Valeriana officinalis is a tall flowering plant that grows wild across Europe and parts of Asia. For over 2,000 years its dried root has been part of traditional European herbal medicine, especially for evening calm and restful nights
Today valerian is available as tea, drops or — most practical — standardized capsules and tablets. Reputable products always state the exact content of valerenic acids (usually 0.8–1 %), so you know you’re getting consistent strength.
Why Valerian Root Has Been a Bedtime Favourite for Centuries
Traditional herbal knowledge and modern interest focus on a few gentle mechanisms:
- Mild support of GABA — the brain’s own “brake pedal”
- Cooperation with adenosine — the natural substance that builds up during the day and makes us sleepy
- Soothing effect on evening restlessness and circling thoughts
- Possible favouring of deeper, more restorative sleep phases
Nutrients That Make Good Sleep Even Easier
The European Food Safety Authority (EFSA) officially recognizes several micronutrients that contribute to normal psychological function, nervous-system balance and reduction of tiredness — all important for healthy sleep:
- Magnesium
- Vitamin B6 & B12
- Niacin (B3)
- Folate (B9)
Small Evening Habits That Strengthen Any Natural Sleep Support
Tiny changes often bring the biggest improvement:
Same bedtime ±30 minutes,
even on weekends
No screens (phone/TV/laptop)
60–90 minutes before bed
Bedroom cool (16–18 °C),
dark and quiet
A short wind-down ritual:
chamomile tea, light stretching or a few slow breaths
The nervous system loves predictability — give it clear “it’s night now” signals and it cooperates beautifully.
The Day–Night Rhythm Thousands of Europeans Trust for Better Sleep
More and more people combine daytime balance with a gentle herbal evening ritual:
Morning & day → Stop Stress® Day
with magnesium and B-vitamins (EFSA-authorized nutrients for normal psychological function and nervous system)
Evening & night → Stop Stress® Night
with traditional valerian and hops combination (on-hold EU botanical claim ID 2680) together with lemon balm (on-hold EU botanical claim ID 2302) — the soothing trio many have used for generations to make evenings feel calmer and nights more restorative
Together they create a natural 24-hour rhythm: steady energy by day, effortless wind-down by night — no grogginess, no dependency.
One Tiny Change You Can Make Tonight
Close this tab, dim the lights a little earlier than usual, and take ten slow breaths.
That’s it.
Your body will notice — and tomorrow morning you’ll probably feel the difference already.
Ready for nights that finally feel deep and mornings that feel refreshed?
Discover the complete Stop Stress® Day & Night rhythm with high-quality valerian root extract at → www.stopstress.de
That’s it.
Your body will notice — and tomorrow morning you’ll probably feel the difference already.
Ready for nights that finally feel deep and mornings that feel refreshed?
Discover the complete Stop Stress® Day & Night rhythm with high-quality valerian root extract at → www.stopstress.de
Sleep well — you deserve it.
References and Further Reading
Bent, S., Padula, A., Moore, D., Patterson, M., & Mehling, W., & Avins, A. L. (2020). Valerian for sleep: A systematic review and meta-analysis of 60 studies. Journal of Evidence-Based Integrative Medicine, 25, 1–19. https://doi.org/10.1177/2515690X20967323
Donath, F., Quispe, S., Diefenbach, K., Maurer, A., Fietze, I., & Roots, I. (2000). Critical evaluation of the effect of valerian extract on sleep structure and sleep quality. Pharmacopsychiatry, 33(2), 47–53. https://doi.org/10.1055/s-2000-7972
Fernández-San-Martín, M. I., Masa-Font, R., Palacios-Soler, L., Sancho-Gómez, P., Calbó-Caldentey, C., & Flores-Mateo, G. (2010). Effectiveness of valerian on insomnia: A meta-analysis of randomized placebo-controlled trials. Sleep Medicine, 11(6), 505–511. https://doi.org/10.1016/j.sleep.2010.01.009
Taavoni, S., Ekbatani, N., Kashaniyan, M., & Haghani, H. (2011). Effect of valerian on sleep quality in postmenopausal women: A randomized placebo-controlled clinical trial. Menopause, 18(9), 951–955. https://doi.org/10.1097/gme.0b013e31820e9acf
Wheatley, D. (2005). Medicinal plants for insomnia: A review of their pharmacology, efficacy and tolerability. Journal of Psychopharmacology, 19(4), 414–421.
European Food Safety Authority (EFSA). Authorised health claims for magnesium, vitamin B6, vitamin B12, niacin and folate. EU Register of nutrition and health claims. Retrieved from https://food.ec.europa.eu/safety/labelling-and-nutrition/nutrition-and-health-claims/eu-register-health-claims_en
European Commission. On-hold botanical claims (valerian & hops ID 2680; lemon balm ID 2302). Retrieved from https://ec.europa.eu/food/safety/labelling_nutrition/claims/register/public/
Stevinson, C., & Ernst, E. (2000). Valerian for insomnia: A systematic review of randomized clinical trials. Sleep Medicine, 1(2), 91–99.
Donath, F., Quispe, S., Diefenbach, K., Maurer, A., Fietze, I., & Roots, I. (2000). Critical evaluation of the effect of valerian extract on sleep structure and sleep quality. Pharmacopsychiatry, 33(2), 47–53. https://doi.org/10.1055/s-2000-7972
Fernández-San-Martín, M. I., Masa-Font, R., Palacios-Soler, L., Sancho-Gómez, P., Calbó-Caldentey, C., & Flores-Mateo, G. (2010). Effectiveness of valerian on insomnia: A meta-analysis of randomized placebo-controlled trials. Sleep Medicine, 11(6), 505–511. https://doi.org/10.1016/j.sleep.2010.01.009
Taavoni, S., Ekbatani, N., Kashaniyan, M., & Haghani, H. (2011). Effect of valerian on sleep quality in postmenopausal women: A randomized placebo-controlled clinical trial. Menopause, 18(9), 951–955. https://doi.org/10.1097/gme.0b013e31820e9acf
Wheatley, D. (2005). Medicinal plants for insomnia: A review of their pharmacology, efficacy and tolerability. Journal of Psychopharmacology, 19(4), 414–421.
European Food Safety Authority (EFSA). Authorised health claims for magnesium, vitamin B6, vitamin B12, niacin and folate. EU Register of nutrition and health claims. Retrieved from https://food.ec.europa.eu/safety/labelling-and-nutrition/nutrition-and-health-claims/eu-register-health-claims_en
European Commission. On-hold botanical claims (valerian & hops ID 2680; lemon balm ID 2302). Retrieved from https://ec.europa.eu/food/safety/labelling_nutrition/claims/register/public/
Stevinson, C., & Ernst, E. (2000). Valerian for insomnia: A systematic review of randomized clinical trials. Sleep Medicine, 1(2), 91–99.
Get in Touch
Write to us or call us. We love communicating with our customers.
Latvia
Brivibas gatve 369 k-2, Riga
t.: +371 67 323 499
hello@stopstress.de
Brivibas gatve 369 k-2, Riga
t.: +371 67 323 499
hello@stopstress.de
Disclaimer:
The information on this website is provided for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease.
Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
If you are pregnant, breastfeeding, taking medication or have any medical condition, please consult your healthcare professional before use.
Learn more about our quality and manufacturing standards.
The information on this website is provided for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease.
Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
If you are pregnant, breastfeeding, taking medication or have any medical condition, please consult your healthcare professional before use.
Learn more about our quality and manufacturing standards.
The Science articles on StopStress.de are for general educational purposes only and do not constitute medical, nutritional, psychiatric, or regulatory advice. References to nutrients, botanicals, neurotransmitters, hormones, sleep or stress biology describe general scientific or traditional information and do not represent authorised EU health claims. Botanical mentions relate only to traditional use or their on-hold status under Article 13(1). Always consult a qualified healthcare professional before using supplements, especially in case of medical conditions, pregnancy, nursing, or medication use. For authorised claims and botanical on-hold status, please refer to the official EU Register:
https://ec.europa.eu/food/safety/labelling_nutrition/claims/register/public/
https://ec.europa.eu/food/safety/labelling_nutrition/claims/register/public/