Valerian root is among the more popular natural sleep aids. It can be easily purchased over the counter at most health food stores. While it is marketed as an alternative to prescription sleep aids -- which may come with many unwanted side effects -- the evidence for valerian's effectiveness is not as conclusive as that of more mainstream sleeping pills.
Valerian Root Overview
Valerian root extract comes from the valerian plant that grows in the wild. The extract comes from the dried roots of the plant, and may be sold in the form of a tea, tincture or capsule. Valerian is thought to have a sedating effect on the nervous system, and may affect the body in a similar way as prescription anti-anxiety medications including diazepam. It may be combined with other calming herbs as a natural sleep aid, including lemon balm and passion flower. Per the University of Maryland Medical Center, the standardized form of valerian usually contains between 0.3 and 0.8 percent valeric acid. Valerian is a popular sleep aid because it is all-natural, and relatively safe for most people.
Delayed Sleep Phase Syndrome
Delayed sleep phase syndrome is a specific type of insomnia. The American Sleep Association says it is the most common disorder relating to problems with the body's natural circadian rhythms. People with delayed sleep phase syndrome tend to fall asleep much later than the average person, simply because their internal clock is off. Because it differs from more traditional types of insomnia, sedatives and sleep aids are not always effective: Delayed sleep phase syndrome can be difficult to get under control for many people. While over time valerian may be as effective as some more traditional sleep aids, it may not help those with delayed sleep phase syndrome.
Research
Scientific research regarding the use of valerian as a sleep aid is limited; however, the supplement does show promise when it comes the types of insomnia that respond to more traditional sleep aids. A University of Maryland Medical Center review says that positive studies demonstrate a link between valerian use and a reduction in time required to fall asleep. Some people also reported an improvement in their sleep quality. None of the studies reviewed discussed the use of valerian with circadian rhythm disturbances, however, providing little evidence that it is effective for delayed sleep phase syndrome.
Guidelines
Though valerian is considered safe for most people, consult your doctor before taking it for any purpose. Because of its sedating effects, you should not combine valerian with any other sedatives, including alcohol or sleeping pills. You should also only take valerian when you plan to sleep -- do not attempt to drive or operate any machinery after taking it, and allot yourself plenty of time for a full night's sleep.
