Valerian vs Ashwagandha

for sleep

Stronger evidence: tie

Stronger effect: Valerian

Safety: Ashwagandha carries a moderate interaction; Valerian has none recorded.

For sleep, the two are evidence-matched; the difference is in effect and safety.

grade C low certainty

small, inconsistent improvements in subjective sleep quality; trials are low-quality

300–600 mg, adults with insomnia

grade C low certainty

small, early-stage effect on sleep

sources: PMID:10000001 · PMID:00000002