It makes for a long night when you have trouble getting to sleep or staying asleep. When you cannot get a good night's sleep, you're likely to wake up feeling tired and unrefreshed. While everyone experiences an occasional bout of insomnia, over the long run insomnia can affect your ability to function. Making a few lifestyle changes may help, such as avoiding caffeine and going to bed at the same time every night. Taking the valerian before bed may help, but talk to your doctor first as there are some side effects and interactions.
Historical Uses
Valerian, scientific name Valeriana officinalis, is a perennial plant native to Europe and Asia and cultivated in North America. Its folk names include garden heliotrope, spikenard and all-heal. The roots and underground stems, or rhizomes, of the plant are collected for use in herbal preparations. The dried roots have a strong, unpleasant odor which may have inspired the ancient Greek physician Galen to name it "phu." Valerian has a long history of being used as sleeping aid and as a treatment for nervousness and anxiety. It was also used for menstrual cramps and stomach upsets.
Valerian for Sleeping
Although there are over 250 species of Valeriana, MayoClinic.com states products containing the dried roots of Valeriana officinalis are considered the most effective for use as an herbal remedy. Valerian should be taken one to two hours before going to bed. The University of Maryland Medical Center recommends adults take 250 to 600 mg of the herbal supplement daily. Valerian can also be taken in a tea, extract or tincture. Although it is unclear exactly how valerian works, it is thought to increase the amount of the brain chemical gamma aminobutyric acid, or GABA, which has a calming effect. In some supplements, valerian is also used in combination with other herbal remedies, such as passionflower, so be sure to read the label so you know exactly what you are getting.
Valerian Safety
Valerian is classified as GRAS, or Generally Regarded As Safe, by the FDA when taken in the recommended dosage. You should not use valerian continuously for more than three weeks. You may become tolerant to valerian, requiring larger doses to get the same effects. Taking larger doses over an extended time can produce side effects. The side effects include headache, stomach upset, dizziness, drowsiness and heart palpitations. Larger doses of valerian can even produce insomnia and restlessness.
Precautions
Valerian has the potential to cause liver damage when taken in large doses for extended periods. Do not take valerian if you have liver disease. Because it can make you drowsy, do not take it if you have to drive or operate heavy machinery. Valerian may be harmful to the fetus and children under three, so don't take it you pregnant or breastfeeding. Don't take valerian along with alcohol or other sleep aids and sedatives, such as dilantin, diazepam, lemon balm or chamomile. Valerian can affect the dosage of anesthesia you need, so be sure to tell your doctor about all the medication and herbal supplements you take.
