Insomnia is frustrating and exhausting, and though there are prescription and over-the-counter sleep aids available, some individuals take an herb called valerian to help ease insomnia symptoms. Valerian is an herb that has been used for thousands of years to help calm nerves and aid with sleep, and is generally safe to take. Prior to using valerian for insomnia, it is best to consult with your health-care provider to verify that it is safe for you, as it can cause adverse interactions with medications.
What is Valerian?
Valerian is a plant that originated in Europe and its roots are used medicinally, says the University of Maryland Medical Center, UMMC. Valerian is usually combined with other herbs used for calming purposes, such as passionflower or kava, and can be used in a tincture, extract, powder form, tea or capsule. In addition to being used as a remedy for insomnia, valerian has been used to treat stomach cramps and as a diuretic, states the UMMC. The National Center for Complementary and Alternative Medicine, or NCCAM, adds that this herb has been used for anxiety, headaches, depression, irregular heartbeat and trembling.
Mechanism of Action
There are many different chemical compounds in valerian, and it is not yet known which help relieve symptoms of insomnia. According to the Office of Dietary Supplements, two groups of chemicals are thought to cause the sedating effects. One is valerenic acid and its derivatives, although extracts of valerian with little amounts of these products also cause sedation. The other is the iridoids, which act as sedatives in a human body, but break down in water or when stored. It is hypothesized that valerian causes increased amounts of a chemical in the brain called GABA, along with preventing the GABA from being reabsorbed into nerve cells, causing a sedative effect. More research needs to be done on how this herb actually affects the body.
Evidence for Valerian and Insomnia
Valerian has been studied through randomized, placebo-controlled, double-blind studies, making the results very reliable. According to the National Institutes of Health Office of Dietary Supplements, in one study, valerian was found to cause a statistically significant subjective improvement in the time it took to fell asleep, sleep quality, and reduced the number of times participants woke up in the middle of the night. In two other studies, although the subjects reported an improvement in their insomnia, there was not enough evidence to be statistically significant. Other studies on this herb are mixed, and the Office of Dietary Supplements says the overall results are inconclusive.
Warnings
As there are no long-term studies on the safety of valerian, the NCCAM recommends using this herb for insomnia for only short periods, such as four to six weeks. Although it has been used to treat other ailments, including anxiety and depression, there are no scientific studies proving this yet, so if you have these conditions, ask your doctor about ways to treat your condition and whether valerian is safe to take.
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