17/01/2025
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Valerian Root Helps You Relax and Sleep Better
Valerian root is often referred to as “nature’s Va**um.” In fact, this herb has been used since ancient times to promote tranquility and improve sleep.
Although it has received a lot of positive attention, questions have also been raised about its effectiveness and safety.
This article outlines the benefits of valerian, explores concerns about its safety and provides guidance on how to take it to get the best results.
What Is Valerian Root?
Valeriana officinalis, commonly known as valerian, is an herb native to Asia and Europe. It is now also grown in the US, China and other countries.
its delicately scented flowers, valerian root has a very strong, earthy odor due to the volatile oils and other compounds responsible for its sedative effects.
Interestingly, the name “valerian” is derived from the Latin verb valere, which means “to be strong” or “to be healthy.” Valerian root can also be consumed as a tea.
How Does It Work?
Valerian root contains a number of compounds that may promote sleep and reduce anxiety.
These include valerenic acid, isovaleric acid and a variety of antioxidants.
Valerian has received attention for its interaction with gamma-aminobutyric acid (GABA), a chemical messenger that helps regulate nerve impulses in your brain and nervous system.
Researchers have shown that low GABA levels related to acute and chronic stress are linked to anxiety and low-quality sleep.
Valerenic acid has been found to inhibit the breakdown of GABA in the brain, resulting in feelings of calmness and tranquility. This is the same way anti-anxiety medications like Va**um and Xanax work .
Valerian root also contains the antioxidants hesperidin and linarin, which appear to have sedative and sleep-enhancing properties .
Many of these compounds may inhibit excessive activity in the amygdala, a part of the brain that processes fear and strong emotional responses to stress .
One study found that treating mice with valerian improved their response to physical and psychological stress by maintaining levels of serotonin, a brain chemical involved in mood regulation .
Moreover, researchers have shown that isovaleric acid may prevent sudden or involuntary muscle contractions similar to valproic acid, a medication used to treat epilepsy.
Valerian Root Can Help You Relax
In addition to decreasing anxiety in response to acute stress, valerian root may also help with chronic conditions characterized by anxious behaviors, such as generalized anxiety disorder or obsessive-compulsive disorder.
What’s more, unlike many of the medications commonly used to treat OCD, valerian didn’t cause any significant side effects.
Another study suggests that children who have trouble maintaining focus or experience hyperactive behaviors may benefit from valerian.
It’s estimated that about 30% of people experience insomnia, meaning they have difficulty falling asleep, staying asleep or achieving high-quality, restorative sleep.
Research suggests that taking valerian root may reduce the amount of time it takes to fall asleep, as well as improve sleep quality and quantity.
In a controlled study of 27 young and middle-aged adults with sleep difficulties, 24 people reported improved sleep and 12 of those reported “perfect sleep” after taking 400 mg of valerian root .
One study in adults with insomnia found that a single dose of valerian allowed them to achieve deep sleep 36% faster. Additionally, the time they spent in deep sleep increased during 14 days of taking valerian roots.
Valerian Root May Help You Sleep Better
Sleep disorders are extremely common.
Slow-wave sleep, also known as deep sleep, is important for repairing and recharging your body so you wake up feeling well-rested and energetic.
However, although systematic reviews of several studies have concluded that valerian is safe
