Valerian Root For Sleep
Valerian Root For Sleep
Unfortunately, sleep disorders are extremely common in today's world. In fact, research shows that nearly 70 million Americans struggle to fall asleep and stay asleep each night. In this article we examine the effects of valerian root for sleep and dosage recommendations.
What Is Valerian Root?
Valerian is an herb native to Asia and Europe that can now be grown in the United States and Canada. People have been using this ancient herb for thousands of years to treat insomnia.
How Does It Affect The Body?
Researchers aren't exactly sure how it works with the body, however, they do have a general idea. Certain compounds in valerian can act on GABA receptors in the brain which produces a feeling of calm. GABA (gamma-aminobutyric acid) is a chemical messenger that helps regulate nerve impulses in the brain.
Additionally, valerian may also interact with receptors for serotonin—a chemical that plays an important role in the regulation of mood and sleep.
Studies of Valerian Root For Sleep
A 2021 review that included 60 studies concluded that valerian could be a safe and effective treatment to promote sleep and prevent associated disorders. For example, a recent controlled, double-blind, placebo-controlled study of 27 adults with sleep disorders found that supplementing with valerian root (400 mg) resulted in:
- Improved sleep for 24 individuals
- "Perfect sleep" for 12 individuals
- 89% of the participants reported at least improved sleep
Furthermore, the study also stated that valerian root helped participants achieve deep sleep 36% faster than usual.
A high quality 2011 study that included 100 postmenopausal women experiencing insomnia found that those who received 530 mg of valerian root twice a day for 4 weeks experienced a dramatic improvement in sleep quality and duration compared to the placebo group.
Valerian Root Sleep Reviews
The reviews for valerian root when used for sleep are overwhelmingly positive. Many of its users reported falling asleep faster, staying asleep longer, and lower levels of anxiety upon waking without that groggy hangover feeling.
How Much Do I Take?
The recommended valerian root dosage for sleep is between 400 to 900 mg taken once or twice daily. It is best to consume 30 minutes to 1 hour before bed. When combined with other sleep aids like ashwagandha, melatonin, passionflower, or magnesium citrate a lower dose is recommended.
Valerian Sleep Side Effects
Although not entirely common, there are a few reported side effects of valerian root. This includes:
- Vivid dreams
- Upset stomach
- Headaches
- Heart palpitations
If you are pregnant or looking to become pregnant it is best to consult with your physician before using valerian.
Valerian Root Sleep Aid
Easy Sleep™ is an all-natural sleep aid that allows you to fall asleep easily, stay asleep naturally, and wake up without next day grogginess. Easy Sleep is designed with an optimal dose of melatonin (2.5 mg) and a unique blend of stress and anxiety-relieving botanicals like valerian root, L-theanine, and passionflower so you can sleep easy.
You can shop Easy Sleep here.
Summary
Unfortunately, sleep disorders are extremely common in today's day-and-age. In fact, research shows that nearly 70 million Americans struggle to fall asleep and stay asleep each night. Luckily, research strongly suggests that supplementing with valerian root can reduce the amount of time it takes to fall asleep and can improve sleep quality and duration as well.
Although not entirely common, there are a few reported side effects. Such as:
- Vivid dreams
- Upset stomach
- Headaches
- Heart palpitations
If you are pregnant or looking to become pregnant it is best to consult with your physician before using valerian.
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