Studies: In an eight-week controlled study of adults with OCD, the group who took valerian extract on a daily basis showed a significant reduction in obsessive and compulsive behaviors when compared to the control group (https://www.ncbi.nlm.nih.gov/pubmed/22718671). What's more, unlike many of the medications commonly used to treat OCD, valerian didn't cause any significant side effects.
In a controlled study of 27 young and middle-aged adults with sleep difficulties, 24 people reported improved sleep and 12 of those reported "perfect sleep" after taking 400 mg of valerian root (https://www.ncbi.nlm.nih.gov/pubmed/2678162)
One study in adults with insomnia found that a single dose of valerian allowed them to achieve deep sleep 36% faster. Additionally, the time they spent in deep sleep increased during 14 days of taking valerian (https://www.ncbi.nlm.nih.gov/pubmed/10761819)
Valerian may also help people who have insomnia after they stop taking benzodiazepines, sedative medications that may lead to dependence over time. In a study of people who had withdrawal symptoms related to stopping benzodiazepines after long-term use, significant improvements in sleep quality were reported after two weeks of valerian treatment (https://www.ncbi.nlm.nih.gov/pubmed/11999905)
L-theanine is an amino acid found most commonly in tea leaves and in small amounts in Bay Bolete mushrooms. Research indicates that L-theanine promotes relaxation without drowsiness. Many people take L-theanine to help ease stress and unwind. (http://apjcn.nhri.org.tw/server/APJCN/17%20Suppl%201/167.pdf)
Five randomized-controlled trials with a total of 104 participants found L-theanine reduced stress and anxiety in people who were experiencing stressful situations. Another study found that it increased relaxation without causing drowsiness and reduced resting heart rate.
Researchers in one study found that doses of 250 mg and 400 mg of L-theanine greatly improved sleep in animals and humans. Also, 200 mg of L-theanine was shown to reduce resting heart rate, pointing to its ability to promote relaxation.
A Prospective, Randomized Double-Blind, Placebo-Controlled Study of Safety and Efficacy of a High-Concentration Full-Spectrum Extract of Ashwagandha Root in Reducing Stress and Anxiety in Adults https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3573577/
The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3703169/