Sleep is an important part of any healthy regime, because it provides the conditions required to heal your body and refresh your mind. However, sleep problems like insomnia have afflicted the population for many centuries. This may explain the range of herbal remedies offered as a cure for the condition. Valerian root stands out as one such option.
Insomnia
The Insomnia Insiders website explains that insomnia can refer to problems getting to sleep, an inability to stay asleep, or consistently waking up before the alarm goes off even though you need more sleep. The website notes that such problems can be categorized into either acute insomnia, where such troubles begin quickly and have lasted for less than a month, or chronic if sleeping problems last for a month or longer. The website estimates says most of the Western population will suffer from insomnia at some point in their lives with the likelihood increasing with age.
Valerian
A common perennial herb, valerian grows in a variety of countries although you will find the plant mainly in moist environments in Northern Europe and the Arctic Circle. Valeriana officinalis, which is the scientific name of the herb, contains around one percent volatile oil that accounts for the active effects it exerts in the human body. These oils, which include valerianic acid, valepotriates, glycosides and alkaloids, together offer sedative effects on the central nervous system that can help calm anxiety. Valerian may also help as a diuretic or as a cough suppressant.
Sleep Effects
Scientists working for the Institute of Optimum Nutrition explain that the volatile oils in the brain appear to work by binding to GABA receptors in the brain, triggering effects normally associated with this neurotransmitter. Known as gamma-amino-butyric acid, this naturally-occurring compound calms the central nervous system; such effects reduce tension across the body, lower levels of anxiety and increases likelihood of a deep sleep. Taking valerian appears to emulate this effect. The researchers give valerian their highest rating for consistently performing well in trials that measure its effectiveness against insomnia.
Using Valerian
The Institute of Optimum Nutrition explain that, to improve sleep during insomnia, a 300 to 500 milligram dose of a concentrated valerian root extract taken around an hour before bedtime can work effectively. They suggest that you obtain a product standardized to at least 0.5 percent volatile oils to ensure a sufficient effect. The researchers note that valerian does not impair your ability to drive or operate heavy machinery, does not lead to addiction or dependence, and leaves you alert and able to concentrate in the morning.
Member Comments