Stressful and uncertain times tend to keep us up at night. Even before the days of Covid, the stress of daily life made it difficult for millions to shut down in the evening. Nearly 25% of Americans reported long periods of suboptimal sleep in 2018.
If you’ve dealt with insomnia before, then it’s likely you were probably willing to try anything to finally get some shut-eye. Not only is insomnia physically uncomfortable, but it can also have a serious impact on one’s mental health. However, many people still like to avoid habit-forming pharmaceuticals that bring relief at the cost of several short and long-term side effects. Nutraceutical products are also often significantly cheaper than these prescribed medications depending on one’s insurance coverage situation.
What is Valerian root?
There are many natural remedies that have been used for thousands of years to treat insomnia. Ancient Greek physicians prescribed Valerian root as a sleep aid as early as 400 BCE. Even Roman emperor Marcus Aurelius was known to take it for his restless nights. Valerian root is not at all a new treatment, but it’s one such natural sleep aid that is gaining renewed popularity in these stressful times.
Why do we experience insomnia?
Before we learn how Valerian root helps treat insomnia, we need to know what happens in our bodies as we count sheep in vain. It’s important to first understand that many of the specifics of sleep and sleeplessness are still a mystery to scientists. There can be many factors behind a case of insomnia and everyone’s situation is different.
Medical researchers have learned that the neurotransmitter gamma-aminobutyric acid (GABA) and its relationship with our nervous system plays a large role. When we experience anxiety, there is a thunderstorm of activity lighting up our neurons. GABA helps inhibit some of this activity and produces a calming effect. Low GABA is often the culprit behind anxiety and insomnia.
How does Valerian root extract relieve insomnia?
Valerian root contains a number of different compounds that work together to quiet the mind at night. The valerenic acid from the root slows down the process that depletes GABA and provides a calming effect that can break the cycle of insomnia. Isovaleric acid may prevent sudden muscle contractions that are common with restless leg syndrome (RLS). The herb is also rich in hesperidin and linarin – antioxidants that have soothing effects of their own.
There are many nutraceutical product options that contain Valerian root. For those who want to add an easy solution to their bedtime routine, there are capsules with Valerian root extract as well as hybrid supplements containing melatonin and Valerian root. If you like to wind down with a book before bed, brew yourself a hot cup of bedtime tea containing Valerian root extract. You will feel a gentle calm set in after 30 minutes to an hour, but don’t worry if you don’t feel much of anything. Many get the most noticeable relief from insomnia after taking Valerian root extract regularly for about two weeks.
Valerian root is a very safe nutraceutical option for easing insomnia. However, it can interact with certain medications like benzodiazepines and depressants. If your dose is too high, you may experience headaches, nausea, and the opposite of the desired effect: trouble falling asleep. It’s always wise to consult with your doctor when introducing a new supplement like valerian root, especially if you plan on taking it longer than a month.
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