Does anyone actually feel the effects of valerian root, or is it pure placebo magic?

I have been cycling through every herbal remedy in my cupboard lately, trying to move away from synthetic sleep aids. Yesterday, I tried a high-dose valerian root extract for the first time, and the smell alone was enough to make me question my life choices—it’s like sleeping in a gym bag filled with wet socks. Despite the stench, I had one of the deepest, most vivid REM cycles I have had in months, though I woke up feeling slightly groggy, like my brain was wading through molasses. I am genuinely curious if the community finds valerian effective for long-term sleep hygiene or if I am just experiencing a powerful placebo effect. Does anyone here have a specific ritual or tea blend that actually makes a measurable difference in their sleep quality? I am particularly interested if any of you have successfully combined Ayurvedic practices with these Western herbal standards without feeling like you are over-treating your system. Is it worth the taste, or am I better off sticking to my magnesium glycinate and white noise machine?