DO YOU HAVE SLEEP ISSUES? Have you considered a natural remedy such as melatonin or valerian? Today I offer some insights into the use of valerian for sleep promotion.
First, we will take a short detour. Did you know that there is a science fiction film entitled “Valerian and the City of a Thousand Planets?” Luc Besson directed the film.
The film is based on the French science fiction comics series “Valérian and Laureline” by Pierre Christin and Jean-Claude Mézières.
The story follows two space agents, Valerian and Laureline, traveling through time and space to protect the universe’s peace.
People commonly use valerian for sleep disorders such as insomnia. Some use it for stress or other conditions. But is there scientific evidence supporting these uses?
This article discusses everything you need to know about valerian, including what conditions it may help, its safety, and how to take it.
What is Valerian?
Valerian (Valeriana officinalis) is an herb native to Europe and Asia. People have long used valerian root as a sedative.
The use of valerian dates back to the ancient Greeks and Romans.
Did you know that valerian can grow to over six feet tall? It also has a strong odor.
Valerian’s Effects on the Body
It is not clear how valerian affects the body. There is some evidence that its activity is linked to the independent and synergistic actions of plant compounds, such as the following:
- lignans
- valepotriates
- monoterpenes, sesquiterpenes, and carboxylic compounds
- flavonoids
- low levels of gamma-aminobutyric acid (GABA)
Valerian and GABA Chemical Messengers
Certain compounds in valerian, including valerenol and valerenic acid, can influence the body’s GABA receptors. The chemical messenger GABA helps regulate nerve impulses.
The neurotransmitter GABA is involved in sleep regulation. As GABA becomes more available in your body, you become more sedate.
Valerenol and valerenic acid can modulate GABA receptors. This change increases the central nervous system’s availability of the neurotransmitter. In addition, valerenic acid inhibits a GABA-destroying enzyme.
Valerian compounds can also interact with other neurotransmitter receptors, including those for adenosine and serotonin. These chemicals help with sleep and mood regulation.
In summary, valerian has several compounds that may promote calmness by making GABA more available. Valerian compounds may also interact with receptors associated with mood and sleep.
Valerian Promotes Sleep
Many use valerian for sleep disorders, including insomnia. I have heard valerian referred to as “nature’s valium.”
First, valerian root may reduce the time you need to fall asleep. Second, valerian may improve your sleep quality. Finally, the substance may increase your sleep quantity.
Here’s some proof:
A 2020 review of 60 studies led to this conclusion: Valerian valerian could be a safe and effective treatment to promote sleep and prevent associated disorders.
A 2017 randomized study of 120 subjects with sleep disturbances found that those taking a pill known as vagonette (with (valerian, hops, and Jujube) fell asleep faster, slept longer, and had fewer nighttime awakenings than a placebo.
Finally, a 2011 study examined the effects of valerian extract in 100 postmenopausal women with insomnia. Researchers discovered this:
Those consuming 530 milligrams of valerian extract (twice daily for four weeks) had better sleep quality than those in a placebo group.
While 30 percent of those taking valerian had sleep improvements, only four percent of those in the placebo group got better.
Not So Fast
However, not all research investigations have found that valerian provides sleep benefits.
For example, a study of 227 individuals with cancer treatment showed no sleep improvements associated with valerian (450 milligrams one hour before bedtime for eight weeks).
On the other hand, valerian appeared to be associated with improvements in fatigue.
In conclusion, while valerian may improve sleep in some people, we need more research before making firm conclusions about its efficacy.
Valerian Side Effects
Healthline asserts that “valerian is considered safe for most people when used at the recommended doses.”
A 2020 review of 60 studies concluded that Valerian valerian could be a safe and effective treatment to promote sleep and prevent associated disorders.
- headaches
- dizziness
- weakness
- stomach issues (for example, diarrhea and stomach ache)
- vivid dreams
- a metallic taste in the mouth
- fatigue
Rarely, liver injury can occur when valerian is combined with other herbs (for instance, black cohosh and skullcap), so it is unclear if valerian caused the toxicity.
Individuals that should not take valerian include children, teens, and pregnant or breastfeeding women.
Finally, valerian can interact with some medications. Examples include ones metabolized by the CYP3A4 enzyme, including certain antibiotics and cyclosporine.
Summary — Valerian for Sleep
While valerian is rarely toxic, the evidence regarding its efficacy for sleep promotion is mixed.
If you consider adding valerian (or other herbal supplements) to your routine, please consult a healthcare professional first.
Finally, start learning about your sleep issues. Could it be diet? Stress? Some underlying medical condition?
Understanding why your sleep is suboptimal may take investigation and time, but getting to the root causes should help you optimize management.
Several factors influence sleep, so there may be better approaches than a supplement such as valerian.
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The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice.
Please consult a medical professional or healthcare provider for medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.
Thank you for reading “Valerian for Sleep.”
