Your Sleep Supplement Stack: 11 Natural Aids — 5 That Work, 6 to Skip

9. Valerian root overreliance: use short-term, if at all

Valerian root is a traditional sleep herb with mixed study results. Some people report improved sleep onset, while clinical evidence is inconsistent. Regular, long-term use can lead to tolerance for some users, and valerian can interact with other sedatives, alcohol, and certain liver-metabolized drugs. Because of this, valerian is better thought of as a short-term option for specific needs rather than a cornerstone of a daily sleep stack. If you try valerian, keep the trial brief (a couple of weeks) and note any daytime drowsiness. Avoid combining valerian with prescription sedatives or heavy alcohol use due to additive sedation. Older adults should be cautious because metabolism and drug sensitivity change with age. When in doubt, pick a milder botanical or one with clearer dosing and safety data.

10. Mixing sedatives or combining supplements with alcohol: an avoidable danger

Combining sedating supplements with prescription sleep medications, strong antihistamines, benzodiazepines, or alcohol can cause dangerous additive effects—excessive drowsiness, slowed breathing, and impaired coordination. This is not a gray area: additive sedation is predictable and sometimes life‑threatening, especially for older adults who may process drugs more slowly. If you take any prescription sleep aid, sedating antidepressant, or opioid, do not add over-the-counter sedatives or alcohol without clear direction from your prescriber. A safer stacking approach is sequential and monitored: introduce one low-dose supplement at a time, wait several nights to observe effects, and get routine checks with your clinician. Always mention alcohol use when discussing sleep with your clinician because even moderate drinking interacts with many supplements and prescription medicines.