Valerian Root Benefits: A Natural Remedy for Better Sleep
Valerian is a natural plant that is commonly used in sleep remedies.
It has been used as a sleep aid for centuries, and people commonly use it to help with sleep disorders, anxiety, stress, and other conditions.
This article covers everything you need to know about valerian, including what it is, how it works, and how best to take it.
What is Valerian root?
Valerian (Valeriana Officinalis), also known as Tagara Root (V. Wallichi), is a natural plant that is native to Asia and Europe.
It is a tall, flowering plant, with a strong odour. The roots and rhizomes (underground stems) of valerian are used for medicinal purposes.
Valerian has been used medicinally for centuries, even in early Greece and Rome. While most commonly used for sleep disorders, it is also used for anxiety, stress, and many other conditions.
Germany’s Commission E approved valerian as an effective mild sedative and the United States Food and Drug Administration (US FDA) listed valerian as “Generally Recognized as Safe” (GRAS).
Benefits of Valerian Root for Sleep?
Some studies show valerian helps people fall asleep faster, improves sleep quality and quantity.
Scientists believe valerian works by increasing the GABA activity in the brain, which helps regulate nerve cells and has a calming effect on anxiety. It also likely impacts serotonin receptors, which are involved in mood and sleep. Researchers have also identified that valerian root has other chemical compounds including valepotriates, iridoids, lignans, and flavonoids.
Research shows that taking valerian root before bedtime significantly reduced anxiety symptoms, in turn improving sleep quality.
Valerian is an important treatment alternative to prescription medicines, as it is without known side effects such as morning drowsiness.
How to Use Valerian Root for Better Sleep?
There is no official dosage recommended for people wanting to take valerian root. Most research studies have people take 300 to 600 mg once per day, on a regular basis.
For some people, valerian helps almost immediately, while for others they may need to take valerian root regularly for a few weeks to start showing results.
Valerian is an important treatment alternative to prescription medicines, as it is without known side effects such as morning drowsiness
Other Supplement for Better Sleep
Valerian root is most effective for sleep when combined with other herbs and extracts.
Melatonin is a hormone our body naturally produces to regulate the sleep-wake cycles. Vegan Melatonin-rich foods include mushrooms, cereals, and germinated legumes. Melatonin supplements are best taken in low doses (2-3mg) and then increased only if your body requires more. Melatonin sleep gummies taste delicious and enable sound sleep, with long and deep sleep.
Magnesium supplementation has been shown to improve sleep, especially in older adults. On a chemical level, magnesium helps relax the brain and prepare the body for sleep.
L-theanine, a green tea extract, is associated with calming properties. It is an excellent aid with other sleep ingredients, to help the mind and body relax.
Used traditionally for centuries, chamomile extract is often used in teas and supplements to aid with sleep. It has soothing properties and works best with other extracts.
Look for sleep aids and melatonin sleep gummies that combine some of these ingredients with valerian root, for maximum efficacy.
Some evidence suggests that valerian supplements may help improve sleep quality and reduce anxiety. In studies, no participants have experienced serious side effects. It has traditionally been used for centuries and the benefits may vary by person. Scientists are still studying valerian to understand how it works more deeply.
If you suffer from chronic insomnia, consult a healthcare professional as the underlying cause may be more serious. However, for typical insomnia and sleep issues, valerian is considered a safe alternative. Pair it with other ingredients like Melatonin, L-theanine, Chamomile, and Vitamin B6 for improved efficacy.
Supplements are well known to help a variety of issues, from sleep to hair fall or dryness in skin. Try other nutritional multivitamins gummies like biotin hair gummies, and hyaluronic acid for skin in radiant skin gummies.
Does valerian root have an impact on serotonin levels?
Valerian root may have a modest impact on serotonin levels.
Can valerian root help with insomnia?
Valerian root has been used as a natural remedy to potentially help with insomnia, a sleep disorder characterized by difficulty falling or staying asleep. Its sedative properties may promote relaxation, easing symptoms of insomnia. However, it's important to consider other potential causes of insomnia and consult with a healthcare professional for a comprehensive treatment approach.
How does a lack of sleep affect overall health and well-being?
A lack of sleep can negatively impact overall health and well-being by impairing cognitive function, weakening the immune system, increasing the risk of chronic conditions, and affecting mood and emotional stability.
A lack of sleep can also negatively impact skin health by causing dullness, increased signs of aging, and compromised skin barrier function.
What are some effective sleep hygiene tips for better sleep?
To improve your sleep quality and promote better sleep, here are some effective sleep hygiene tips for sleep:
- Establish a consistent sleep schedule, going to bed and waking up at the same time every day.
- Create a relaxing bedtime routine, such as reading or taking a warm bath.
- Ensure your sleep environment is cool, dark, and free from distractions.
- Avoid stimulating activities and electronic devices close to bedtime.
- Limit caffeine and alcohol intake, as they can disrupt sleep patterns.
- Exercise regularly, but avoid vigorous workouts close to bedtime.
- Manage stress through relaxation techniques like meditation or deep breathing.
- Avoid large meals, nicotine, and excessive fluids before bed.
- If you can't sleep, get out of bed and engage in a quiet activity until you feel tired.
- Seek professional help if sleep problems persist or worsen