Valerian Root-Sleep Naturally

With the ever increasing number of people suffering from insomnia, and the strange side effects reported from certain sleep aid medications, it is no wonder that valerian root sleep formulations are now surging in popularity.

People are looking for safe and natural alternatives, and many valerian root sleep studies have proven the effectiveness of this herb, with little or no side effects reported. Listed below is the majority of the information that can be found on this subject.   May this information lead you to many restful nights.

Valerian-Description

There are over 200 different species of valerian found in Japan, China, Europe, North America, and India. Valerian is a perennial plant that grows to about 4 feet in height, and has almond shaped opposing leaves. The plant blooms from the top of the stems in the summer months, and the valerian root has a distinctive odor that is very pungent in nature.

The root and dried rhizome of 3 species-V. officinalis L., V. jatamansi (Indian valerian) and V. edulis (Mexican valerian)-are the most often used for sleep promoting purposes.

Valerian Root-Active Constituents

• Gamma-aminobutyric Acid (GABA)
• Alkaloids-actinidine, chatinine, skyanthine, valerianine, valerine.
• Valepotriates-valerates, dihydrovalerates, valerosidate.
• Volatile Oils-monoterpenes, sesquiterpenes, valerenyl esters.
• Phenylpropanoids-caffeic and chlorogenic acids.
• Sesquiterpenoids-valerenolic acid and acetylvalerenolic acid.

Historical Use

Although not specifically named in Roman or Greek medical writings, Hippocrates was believed to be using valerian root as a medicinal agent for sleep problems as early as 420 BC. Valerian root has been used in Europe, Asia, North America, and Australia; as documented in Greek, Anglo-Saxon, Medieval, and Renaissance texts. It was used to promote sleep, as a sedative, to relieve nausea, and for urinary and gastrointestinal issues.

Modern Uses

Valerian root is most commonly used to induce sleep in people with mild to moderate insomnia. In addition to inducing sleep, it is also used as a natural sedative, to calm anxiety, and in the treatment of pain and muscle spasms.

Mechanisms of Action

Most of the modern research on this herb centers around the traditional use of valerian root sleep preparations, as well as it’s use as a sedative, muscle relaxant, and naturally occurring hypnotic. Researchers have paid close attention to the effect of valerian root on the GABA neurotransmitter receptors. Although clear results have been demonstrated, the mechanism with which valerian affects these receptors is not clear, and more research is needed.

Valerian extract appears to have some effect on the GABA (benzodiazepine) receptor. But this effect does not appear to be caused by the valerenic acid, but by the high concentration of GABA itself. The amount of GABA present is enough to account for the release of GABA by the synaptosomes, and also may inhibit reuptake. However, GABA does not cross the blood brain barrier very well at low concentrations, so the in vitro tests cannot account for results observed in the clinical studies. Catabolism of GABA may be inhibited by valeronic and acetylvalerenolic acid.

Animal Studies

Studies on rats have clearly demonstrated that valerian root has sedating properties. Studies involving valerian root demonstrate that it’s effects are similar to benzodiazepines (Valium, Librium); however, only mild anti-convulsive properties were found. These tests can not be considered conclusive though because they have not all been reproduced, so more testing is needed.

Clinical Studies

Many valerian root sleep studies have been conducted with varying degrees of success, and often contradictory results. While it is generally accepted that valerian is useful as a sleep aid and mild sedative, the effects of this herb on specific components of sleep are inconsistent and unclear in the small number of studies that have been done.

There have been reports that valerian root improves sleep quality and decreases the time it takes to fall asleep. Some objective sleep studies showed no difference between the valerian and the placebo group in regards to sleep stages, sleep latency, awakening, and EEG patterns. Other objective studies indicated increased rapid eye movement (REM) sleep, increases slow wave sleep, decreased stage 1 sleep, increased K-complexes, and decrease in wake time after sleep onset. More valerian root sleep research is needed.

A randomized, double blind, placebo controlled trial was conducted to measure the effectiveness of valerian root for benzodiazepine withdraw. Study participants were given 100 mg Valmane 3 times daily. A subjective improvement in sleep quality was observed over the placebo group, and an objective decrease in wake time after sleep onset was noted; however, the valerian group took longer to fall asleep. The studies authors concluded that valerian root was beneficial for those patients suffering from benzodiazepine withdraw.

One randomized, placebo controlled pilot study involving people with general anxiety disorder showed no significant difference between the placebo group and the valerian group in the Hamilton Anxiety Scale. However, the studies authors noted that the study was small and that more research in this area is needed.

Another randomized placebo controlled trial was conducted in children with various hyperactivity problems and difficulty sleeping. The valerian root group showed a significant improvement in sleep duration and quality of sleep compared to the placebo group. Since this was a small study, it is agreed upon that more research is needed before any conclusions can be drawn about the use of valerian in children.

Valerian Root-Adverse Effects

Valerian root sleep studies have shown very few adverse effects from the use of this herb. Potential teratogenicity has been investigated in rats with no dangers being found, but the safety of valerian for use in pregnant women has not been confirmed even though many herbalists believe that it is safe. Large doses of valerenic acid (400 mg/kg) were found to be fatal in mice.

A randomized, double blind, placebo controlled study reported that valerian did not have any significant impact on alertness or reaction time the morning after taking taking the supplement-either after 1 dose or 2 weeks.

Valerian root should be used with caution in children under 3 years of age, and in women that are pregnant or lactating. It is always wise to consult a physician trained in herbal and holistic therapies.

Drug Interactions

There is little information available about reactions between valerian root and any other drugs. However, caution should be used when combining any valerian root sleep formula with drugs that are used for insomnia, anxiety, or as a sedative, because of potential additive effects.  Valerian root side effects are rare.

Valerian Root Dosage

• Dried root and rhizome-2-3 g (3 times daily or at bedtime)
• Tincture (20% concentration by volume in a 70% ethanol solution)-1-3 ml 3 times daily or at bedtime.

When taking a standardized extract, or a valerian root sleep formula that may contain other ingredients; it is recommended that you follow the instructions listed by the manufacturer or consult a doctor trained in herbal medicine.

Other Natural Sleep Remedies

Along with valerian root, melatonin is a natural hormone that has proven very effective in inducing sleep. I often use a melatonin sleep aid and have seen great results.