A good night’s rest is the foundation for a smooth, productive day. Whether you’re headed to work or school, taking care of the kids or trying to perform your best at the gym, poor sleep quality (or quantity, for that matter) holds you back from your full potential.
Fortunately, there are plenty of sleep aids you can turn to if you want to get back on track. Two of the most popular over-the-counter (OTC) solutions are valerian root vs melatonin. So what’s the difference, and is valerian root better than melatonin, or is it the other way around?
We’ll compare and contrast melatonin vs valerian root in this guide to help you understand the role each plays in helping you fall asleep and stay asleep. But can you take valerian root and melatonin together for the best of both worlds? Absolutely!
In fact, our Sleep Tabs bring these two together along with other proven sleep-supporting ingredients, like L-theanine, kanna, saffron, and California Poppy. Your order is backed by a 30-day satisfaction guarantee, so try Tabs today and put sleepless nights in the past for good!
How Valerian Root Supports Sleep
Valerian root has been used for centuries to help the body relax and ease into sleep. It works by interacting with the GABA system, a network in your brain that helps manage anxious thoughts and calm an overactive nervous system. This is how it supports sleep.
Rather than knocking you out cold, it dials down the mental chatter and physical tension that can keep you up at night. This type of stress is notorious for causing insomnia. Valerian root is a great solution if the issue isn’t that you’re not tired, but rather, your brain won’t shut up.
Whether it’s a racing mind, pre-bed anxiety, or that wired-but-tired feeling, valerian creates the space for your body to settle. You don’t feel sedated - you just feel like you can finally exhale.
That said, valerian root isn’t always immediate. Some people feel the effects within an hour, while others may need a few nights of consistent use to notice a difference. And while it does help with sleep quality, it doesn’t control when you fall asleep.
That’s where the other half of the valerian root vs melatonin comparison comes in.
How Melatonin Supports Sleep
Melatonin is a hormone your brain produces naturally in response to darkness. It tells your body, “Hey, it’s time to wind down.” It’s what helps regulate your body’s internal clock, which dictates when you feel alert and when you feel sleepy.
These days, though, many people take a melatonin supplement to help shift or reset that rhythm. It’s a great choice when your natural melatonin production is delayed or disrupted, be it from jet lag, night shifts, or inconsistent sleep schedules.
It can help you feel drowsy at the right time, making it easier to fall asleep when your body wouldn’t normally be ready. Here’s the thing, though - melatonin is not a sedative. It doesn’t calm your mind, ease tension, or deepen your sleep. It’s more of a signal than a solution.
That signal is really only helpful if the rest of your system is already set up for rest. In this sense, melatonin may not make much of a difference if you’re anxious, overstimulated, or physically tense. You’ll need to instead address the root cause of your sleep issues.
Melatonin also comes with some well-documented tradeoffs, specifically about overuse or too high a dose. It can lead to grogginess the next morning, vivid dreams, or even make it harder for your body to produce melatonin naturally over time.
That’s why if you’re going to use melatonin you need to be very careful about 1) how much you take and 2) how often you rely on it. It’s great for timing, but needs a calming counterpart to support the full sleep cycle.
This is why, ultimately, it’s not a matter of choosing between valerian root vs melatonin. They work best when paired, as they can complement each other for the most comprehensive sleep support.
Valerian Root vs Melatonin: Is Valerian Root Better Than Melatonin, or the Other Way Around?
We get asked all the time, is valerian root better than melatonin, or is it the other way around? Neither is inherently “better” than the other, as they work very differently and are best suited for different purposes. Here’s a closer look at the nuances between valerian root vs melatonin
GABA Modulation vs Circadian Signaling
Valerian works by modulating GABA, a neurotransmitter that helps quiet the nervous system. It’s what helps you shift from alert to relaxed, especially when stress or anxiety is keeping you up. It does a great job setting the stage for sleep.
But, you still need to actually feel tired to fall asleep (and stay asleep). Melatonin does a much better job in this regard as it helps regulate your circadian rhythm. It’s more like a signal to your body that it’s time for rest.
So, melatonin can help you fall asleep earlier by adjusting your internal clock if your sleep schedule is off or inconsistent. It doesn’t do much to calm your mind, though.
Valerian root is probably the right choice if your issue is stress-driven or rooted in racing thoughts. On the other hand, melatonin makes sense when your sleep timing is out of sync. Struggling with both? You probably need both!
Which Is Better for Falling Asleep Quickly?
Melatonin is generally more effective when the problem is when you're falling asleep. As we touched on earlier, it’s commonly used to address jet lag, shift work, or a delayed sleep phase. It nudges your internal clock forward so you feel sleepy sooner.
In contrast, valerian tends to work better if you're lying in bed wired with tension or mental overload. It doesn't shift your rhythm, rather, it shifts your mental state. It helps ease you into sleep without pushing it too hard if your body feels ready but your brain is wide awake.
Which Is Better for Staying Asleep or Waking Refreshed?
Valerian often supports more consistent, uninterrupted sleep - so it’s a great choice if you find yourself falling asleep quickly, but waking up throughout the night. Its effects tend to linger, so you can fall back asleep fairly easily.
Melatonin, on the other hand, is shorter-acting. It helps with falling asleep, but doesn’t always maintain sleep through the night. Some people even wake up earlier than usual or feel groggy the next morning, especially with higher doses or frequent use.
Which Has Fewer Side Effects?
Be clear - both have the potential to be safe when used wisely. Any side effects are usually the result of combining these things with drugs or alcohol, or taking too high a dose.
Valerian root is generally well tolerated, with very few people reporting next-day drowsiness even with regular use. Sometimes, though, higher doses can lead to vivid dreams or mild digestive upset.
Melatonin’s side effects are a bit more common. Some users report next-day grogginess, especially if the timing is off or the dose is too high. It can also disrupt hormonal rhythms when overused. Ironically, this only makes sleep issues worse in the long run.
So is valerian root better than melatonin? In some cases, yes, but in others, no. It’s all about what’s causing your sleep troubles. So, can you take valerian root and melatonin together for the best of both worlds?
Can You Take Valerian Root and Melatonin Together?
Yes - valerian root and melatonin are generally safe to take together. They work on different systems in your body, which is why they can complement each other instead of overlapping or interfering.
Valerian helps calm your nervous system by supporting GABA activity, while melatonin helps signal to your brain that it’s time to sleep. One promotes relaxation; the other adjusts your timing.
That said, combining them makes the most sense when your sleep challenges are layered - like if your mind is overactive and your sleep schedule is off. The key is dosage, timing, and knowing your own body
How to Combine Them Safely
The safest approach is to start small with both. Try a lower dose of melatonin (0.3-1 mg - more is not always better) and pair it with a standard valerian root extract (often around 300-600 mg).
Take them about 30-60 minutes before bed and give yourself a calm, screen-free wind-down routine to help them do their job. Of course, check with your doctor before adding either of these to your bedtime routine if you’re already taking other sedatives or medications.
Other Sleep Aids to Combine With Valerian Root and Melatonin
We know you came here to learn about valerian root vs melatonin, but these are just two of the many proven sleep aids at your disposal. There’s real benefit in layering other gentle compounds along with them, especially since sleep issues are rarely one-dimensional.
What about L-theanine - does L-theanine make you sleepy? Sort of like valerian root, it works more as a way to smooth over anxious thoughts and create a sense of calm. The same goes for the kanna benefits - another way to support mood and emotional regulation.
A few others you might be interested in are saffron and California poppy. Saffron has been shown to support deeper, more restorative sleep by modulating serotonin and improving sleep quality over time.
On the other hand, California poppy is a natural herb that promotes relaxation and can help reduce nighttime restlessness without causing grogginess the next day.
But what if we told you we created a formula that combines all of these compounds in the perfect dosage to take guesswork and uncertainty out of choosing a sleep aid? It’s time to upgrade your bedtime routine at Tabs.
Put Sleepless Nights in the Past for Good With Tabs!
At Tabs, we don’t believe better sleep starts with melatonin megadoses or chalky pills. We create solutions to help your body unwind naturally without the side effects. That’s why we created our Sleep Tabs.
These are fast-acting, plant-based dissolvable tabs you place on your tongue. No pills, no sugar, no groggy mornings. Just a clean, thoughtful blend of ingredients that help you actually wind down.
Each tab contains a low, effective dose of melatonin (0.3mg), enough to signal sleep without feeling foggy the next morning. We stack in calming compounds like valerian root, L-theanine, California poppy, kanna, and saffron to help your nervous system downshift naturally.
Most people feel the effects in 5-10 minutes, and usually, one tab is all it takes to drift away to dreamland. They’re sugar-free, vegan, and backed by our 30-day return policy. A better night’s rest is just a click away, try them today!
Wrapping Up Our Melatonin vs Valerian Root Comparison
That does it for our valerian root vs melatonin comparison. Each has a strong supporting role in sleep, but they solve different parts of the problem. Melatonin helps with timing. Valerian helps with calm.
When you combine them with other natural compounds that support mood and relaxation, you get something that actually works with your body - not against it.
Our blog has additional resources on topics like the optimal kanna dosage, how much L-theanine per day to take, or L-theanine vs L-tyrosine if you’d like to learn more.
Otherwise, the only thing left to do today is harness the power of melatonin and valerian root with other proven solutions in our sleep tabs, and finally stop tossing and turning all night. You can wake up feeling refreshed and ready for whatever life throws your way. Order now at Tabs!