Difficulty falling asleep and staying asleep for more than three nights a week can interfere with daytime function and activities. Getting enough sleep is a necessity. Anxiety and stress are common causes of insomnia. Exercise, avoiding caffeine, practicing stress reduction techniques, and establishing a sleep routine may be useful in reducing insomnia. A medical professional may recommend prescription medication or herbs for extended periods of insomnia. Speak with a doctor before beginning a new herbal routine.
Facts
Valerian is an herb native to Europe, North America and Asia. The roots and the underground stems are used medicinally for their sedative properties and to help induce sleep. Valerian may not take effect quickly and could take two or more weeks of use to be effective in reducing insomnia.
Uses
According to Drugs.com, Valerian root can be used to treat anxiety, restlessness, and stress. Valerian may help to reduce the amount of time it takes to fall asleep, by having a calming effect on the mind, nervous system and body. There is insufficient evidence and a lack of human clinical research published to substantiate these uses.
Dosing
There have been very few clinical research studies involving Valerian, and the FDA does not regulate dosing or the quality of products. According to the journal of the American Academy of Family Physicians, an effective dose to treat insomnia ranges from 300 to 600 mg. Valerian can be taken up to two hours before bedtime. Valerian supplements can be found in a variety of forms, such as capsules, teas, tinctures and extracts.
Research
Although human clinical research is lacking, the journal "Phytomedicine" published a study in 2010, which reported the effects of Valerian root on rats. The results of the study showed that when compared to benzodiazepine diazepam, a prescription sedative, Valerian significantly reduced anxious behavior in rats.
Warnings
Speak with a medical professional regarding all other medications being taking before taking valerian. Valerian should not be taken with other sleeping aides and may intensify the effects of alcohol. Stomach upset, dizziness, sleeplessness and headaches and other mild side effects may occur when taking Valerian root.
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