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VALERIAN
Unless an aroma like that of dirty socks strikes you as a major danger, you don't have to worry about valerian's side effects. The herb is widely used as a sedative in Europe -- the French buy more than 50 tons each year -- in part because it's exceptionally safe.
Consider the extent of its track record: Valerian has been used since the first century, when Greek physicians called it phu, a word that shares a root with our phew. Yet its effectiveness is nothing to wrinkle your nose at.
Much research has shown that valerian can induce and enhance sleep. In one placebo-controlled trial, 89 percent of the subjects said they had improved sleep and 44 percent reported "perfect sleep." In fact, says McCaleb, valerian is used to break addictions to prescription sleep aids like benzodiazepine. (It's not a good idea to combine the herb with other sedatives, however; valerian may increase their wallop.)
The bottom line:
Experts recommend two to three grams of the powdered root or extract, or up to a teaspoon of tincture, taken an hour before your usual bedtime.
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