Valerian Root For Sleep

May 24, 2020

Valerian Root Depression | Valerian Root For Sleep

Valerian Root For Sleep 

Valerian root extract is an herb native to Asia and Europe and has been around since ancient times to help increase relaxation, reduce anxiousness, and improve sleep quality and duration. In this article, we are going to go over everything you need to know about valerian root extract and the research surrounding valerian as an effective all-natural sleep aid. Valerian root will be a prominent ingredient in Easy Sleep™, our all-natural sleep aid which will be released in July. 

Valerian Root For Depression

Valerian root is an herb native to Europe and Asia and is now also grown in the US and China among other countries. The name "valerian" is derived from the Latin verb  "valere" which means "force" or "to be strong." Valerian root is used to help treat a variety of conditions including but not limited to: 

  • Insomnia
  • Stress
  • Anxiety
  • Depression
  • Symptoms of Menopause

Valerian root is widely available as a supplement and can be taken as a capsule or consumed as a tea in liquid form. 

How Does Valerian Root Work? 

Valerian root contains a number of compounds and antioxidants that help promote sleep, ease restlessness, and reduce anxiety. Antioxidants are compounds that inhibit damage to cells by harmful free radicals. Valerian root contains the antioxidants hesperidin and linarin which have sleep-enhancing and calming properties. 

Valerian root has a unique interaction with GABA, a chemical messenger that helps regulate nerve impulses in your brain and nervous system. Studies have shown that low levels of GABA are related to chronic stress, anxiety, and low-quality sleep. Valerian root, more specifically, valerenic acid has shown the ability to inhibit the breakdown of GABA in the brain resulting in feelings of calmness and decreased feelings of stress and anxiety. 

Valerian Root Can Help Reduce Stress 

Recent research suggests that valerian root may help reduce stress and anxious feelings associated with stressful situations. In a double-blind, placebo-controlled, randomized, balanced, crossover experiment with 24 healthy adults given challenging mental tasks found that a combination of valerian root and lemon balm reduced anxious feelings. Additionally, valerian root may also benefit those with chronic conditions such as generalized anxiety disorders and or obsessive-compulsive disorder (OCD). 

Valerian Root OCD

In a separate eight-week long double-blind controlled study that included 31 outpatients with OCD, found that those who took valerian root extract on a daily basis showed a "significant reduction in obsessive and compulsive behaviors" when compared to the control group with no difference in observed side effects.  Similar studies have been done that suggest children who have trouble maintaining focus or display hyperactive behaviors may also find benefit in valerian root extract supplementation. 

  • A controlled, double-blind study that included 169 elementary school children was done to see if the combination of lemon balm and valerian root would be able to improve focus, hyperactivity, and impulsiveness. The children that supplemented with lemon balm and valerian root extract displayed a 50% improvement in symptoms compared to those who did not. 

Valerian Root For Sleep 

According to the Cleveland Clinic sleep disorders are extremely common, affecting nearly 70 million Americans per year. Sleep disorders are characterized as abnormal sleep patterns, including lack of sleep and daytime sleepiness. This includes:

  • Restless leg syndrome
  • Narcolepsy
  • Night terror(s)
  • Insomnia
  • Obstructive sleep apnea
  • Sleepwalking

Multiple studies suggest that supplementing with valerian root extract may effectively reduce the amount of time it takes to fall asleep and improve sleep quality and duration as well. For example, a controlled, double-blind study of 27 young and middle-aged adults with sleep disorders found that supplementing with 400 mg of valerian root extract produced the following results: 

  • 24 individuals reported improved sleep
  • 12 reported "perfect sleep"

Another separate study in adults with insomnia found that a single dose of valerian root extract allowed them to achieve deep sleep 36% faster than usual. Time spent asleep also increased significantly. 

Other Benefits of Valerian Root

Valerian root is widely used for sleep, for depression, and to ease feelings of restlessness anxiety. There are other benefits of valerian root, however. This includes:

  • Menopause: One study in particular in menopausal women found the participants experienced significant improvements in symptoms of menopause when supplementing with valerian root. For example, the participants experienced a significant reduction in hot flash severity as well as hot flash frequency. 
  • Restless legs syndrome: One study that was eight weeks in duration found that taking 800 mg per day of valerian root extract improved symptoms of restless legs syndrome and decreased daytime sleepiness. 
  • Parkinson's disease: A study in mice with Parkinson's disease concluded that valerian root led to decreased inflammation, improved behavior, and an increase in antioxidant levels. 

How To Consume Valerian Root To Maximize Benefits

There are a few different ways to consume valerian root. When used for sleep, most researchers suggest using 400-900 mg. For better sleep results, take it 30 minutes to 2 hours before bedtime. When paired with other botanicals like in Easy Sleep, however, 100 mg of valerian root is the perfect amount. 

For depression and anxiety it is better to take a smaller dosage. This means a dose of 120-200 mg three times per day at mealtimes. Taking much higher doses may result in daytime drowsiness. 

Safety of Valerian Root 

As Healthline reported, "Valerian has been shown to be remarkably safe for most people. Valerian does not appear to affect mental or physical health when used as directed." Unlike many prescription-based anti-anxiety or sleep medication on the market today, valerian doesn't cause problems with dependency from regular use.

Valerian Root Sleep Supplement 

Easy Sleep is an all-natural, non habit-forming sleep supplement developed by doctors and neuroscientists to deliver better sleep results. Easy Sleep is designed with an optimal blend of melatonin (2.5 mg), and a unique blend of stress-relieving botanicals like valerian root extract, passionflower, and magnesium citrate to help you sleep easy and wake up without next-day grogginess.

Valerian Root For Sleep

Valerian Root For Sleep Summary 

Valerian root extract is an herb native to Asia and Europe and has been around since ancient times to help increase relaxation, reduce anxiousness, and improve sleep quality and duration. The name "valerian" is derived from the Latin verb  "valere" which means "force" or "to be strong."

Valerian root contains a number of compounds and antioxidants that help promote sleep, ease restlessness, and reduce anxiety. It has a unique interaction with GABA, a chemical messenger that helps regulate nerve impulses in your brain and nervous system. Valerenic acid has shown the ability to inhibit the breakdown of GABA in the brain resulting in feelings of calmness and decreased feelings of stress and anxiety. 

Sleep disorders are extremely common nowadays. It is estimated that roughly 30% of people experience insomnia. In other words, 70 million Americans have difficulty falling asleep, staying asleep, or even achieving high-quality restorative sleep. Multiple scientific studies suggests that consuming valerian root for sleep may reduce the amount of time it takes to fall asleep as well as improve the quality of deep sleep. 




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