Lavender or valerian? For sleep and anxiety
Lavender and valerian are the two herbs most used for sleep and anxiety. The European Medicines Agency recognises both, but their evidence comes in different forms.
Side by side
| Lavender | Valerian | |
|---|---|---|
| Latin name | Lavandula angustifolia | Valeriana officinalis |
| Family | Lamiaceae | Caprifoliaceae |
| Region | Anatolia and the Mediterranean | Anatolia and the Mediterranean |
| Part used | Flowers | Root and rhizome |
| Use | Healing, Incense and protection | Healing |
| Scientific evidence | Clinical | Limited |
| Safety | Generally safe | Generally safe |
| Legal status in Türkiye | No specific restriction | No specific restriction |
Key differences
- For lavender, the strong evidence is for standardised oral lavender oil capsules: they beat placebo for anxiety in several controlled trials. The evidence for lavender tea or scent is not as strong.
- Results of sleep studies with valerian root are mixed: some find a small improvement in falling asleep, others find none.
- Valerian can cause morning grogginess; it should not be combined with alcohol or sleeping pills, or taken before driving. Lavender capsules can cause burping and nausea.
Which one, when?
For anxiety, lavender capsules have the stronger evidence. If you struggle to fall asleep, valerian can be tried; neither should be combined with sedatives.
Details
The full evidence, safety notes, drug interactions and sources are on each plant’s own page: