Anyone who has ever had a sleepless night knows that quality sleep is necessary for mental clarity and proper energy levels. Insomnia is characterized by difficulty falling and staying asleep. Those who suffer from insomnia do not feel rested upon waking in the morning. Prolonged insomnia can lead to difficulties completing daily tasks at work and school, and create difficulties socially. Valerian is used to help improve the amount and quality of sleep. Consult with a medical professional before taking any medication or supplement.
Causes
Causes of insomnia can be lifestyle related: consumption of alcohol, nicotine, caffeine or other stimulants, schedule changes, irregular sleep schedule or a sleeping environment which is not conducive to sleep. Mental states can contribute to insomnia: stress, anxiety or depression can make it difficult to sleep. Medical conditions, medications and age-related changes also contribute to insomnia.
History
Valerian was used in ancient Greece and Rome as a sleep aid, according to the National Institutes of Health's Office of Dietary Supplements. It was later used to relieve nervousness and tension. At one point, valerian was believed to induce nervousness and insomnia. Valerian has since been restored to use as a relaxant and sleep aid.
Valerian
Valerian, also known as Valeriana officinalis, is a plant that is native to Europe and Asia. The roots and stems are used for medicinal purposes. The plant is known for its offensive, rotten-cheese odor that is attractive to cats and rats. However, its flower has a pleasant smell and because of this it's used for ornamental purposes.
Administration
Dried valerian is used to make tea, tinctures or is ground and put in capsules or tablets. Extracts are utilized in capsules or tablets. Studies cited by the Office of Dietary Supplements are inconclusive as to the efficacy of valerian to improve sleep. However, many people use the herb as a sleep aid. Consult your health care provider before taking any supplement.
Lifestyle
Lifestyle changes can improve your quantity and quality of sleep. Reduce the effects of stress by keeping a regular schedule and removing stressors from your life. Engage in relaxing activities such as yoga, taking a warm bath or shower, or reading prior to going to bed. Maintain your sleep area by using your bed for sleep and relaxation only. Remove distractions such as work and television, and keep lighting to a minimum while sleeping. Reduce consumption of stimulating foods and substances such as caffeine, nicotine, sugars and alcohol.
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