Valerian Root: The best way to achieve tranquil sleep every night


Last Updated July 8th, 2019

An introduction to Valerian root

Valerian is a plant that has many different varieties of which Valeriana Officinalis the one used for medicinal purposes. This plant is widely grown in Europe and Asia. It has sedative aspects or anxiety relieving properties.

Historically, during the ancient Greek and Roman times, this root was used for treating insomnia, nervousness, trembling tendencies, headaches, and anxiety. In fact, valerian is considered safe by the United States Food and Drugs Administration (FDA).

What actually happens during stress or anxiety?

About 10 – 30% of the population globally is affected by insomnia. Owing to stress, the levels of a chemical called gamma-aminobutyric acid (GABA), dramatically decrease. There are pieces of evidence suggesting low GABA levels associated with increased levels of stress and sleep disruption. By reducing the activity of the nerve cells, GABA opens the door for the following outcomes:

  • Sleep
  • Reduced mental and physical stress
  • Lowering of anxiety
  • Makes the mood calm

Hence, low GABA levels can result in the following characteristics:

  • Anxiety
  • Chronic stress
  • Depression
  • Difficulty concentrating and memory problems
  • Muscle pain and headaches
  • Insomnia and other sleep problems

During stressful conditions, the portion of the brain (amygdala) responsible for memory and understanding also shrinks resulting in cognitive decline.

How does the valerian root help in de-stressing?

Valerian roots contain many compounds that show antioxidant properties (for example, valeric acid, isovaleric acid, etc). Valerian roots are being widely used since they prevent the breakdown of gamma-aminobutyric acid (GABA) in the brain, making you feel calm and peaceful.

Valerian root also contains the antioxidants like hesperidin and linarin that provides calming and sleep-inducing. The compounds present in the Valerian roots inhibit excessive activity in the amygdala (that occurs during stressful conditions). Studies also show that Valerian roots help in maintaining optimal serotonin levels (the hormone that makes you feel good).

Other researches also point out that the compound isovaleric acid present in valerian roots may prevent sudden or uncontrolled muscle contractions.

So, in essence…

  • You fall asleep faster as opposed chronic bouts of insomnia
  • Your sleep quality improves.
  • You tend to wake up feeling good or relieved from the anxiety
  • There will be fewer hangovers once you wake up from sleep after a night of drinking.

Are there any side effects of valerian roots?

Yes, there are some side effects.

  • Headaches
  • Dizziness
  • Pruritus (an irritating feeling that makes you feel like you want to scratch)
  • Nausea
  • Loss of appetite
  • You tend to feel sleepy during the day
  • Mental dullness and you may feel lazy
  • You feel excited for no reason

There isn’t sufficient evidence to claim the safe effects of valerian roots in pregnant and breastfeeding women. So it is better to refrain from consuming this root in such cases. It is advisable to avoid taking these roots 2 weeks before undergoing any surgery as well.

Valerian root supplements

The supplements are a combination of the roots, stems, and extracts. The supplements are available in the following forms:

  • Teas
  • Tinctures
  • Capsules
  • Tablets

The intake typically ranges from 400 to 900 milligrams at bedtime.

Many herbal experts advise the use of valerian for only 2 – 3 weeks. Follow this with a break for the same timeline and then resume again. This is advised to minimize the onset of any adverse side effects such as headaches and depression.

Can everyone consume valerian root supplements?

The following criteria of people must not consume the root supplements:

  • Pregnant women or those who are breastfeeding
  • Children younger than 3 years old – there isn’t much research done on valerian roots for children so it is best not to give children any form valerian.
  • Those who consume alcohol or any sedative medications – in such cases, consuming valerian roots can induce additional sedative effects and lead to excessive drowsiness.

What is the dosage of valerian root supplements for sleep?

It is advisable to consume 300 to 600 milligrams (mg) of valerian root 30 minutes to 2 hours before bedtime. You can make tea by mixing 2 to 3 grams of valerian root supplements in 1 cup of hot water. Soak for about 10 to 15 minutes. Don’t consume valerian root every day for a month.

Dosage of valerian root supplements for anxiety

It is advisable to consume 120 to 200 mg three times a day to treat anxiety. The final dose of valerian root should be just before bedtime. If you closely observe, the dosage recommended is lesser to that of what is suggested for insomnia. This is probably due to the fact that intake of high amounts during the day can make you feel very sleepy and it will affect your daytime related work or functions.

Are there other benefits of valerian root?

There are studies on the use of valerian roots for restless legs syndrome. The dosage of valerian roots is about 800 g per day. This dosage can bring down the symptoms of Restless Leg Syndrome and improve the quality of sleep in general.

Another notable use of Valerian is in the management of Parkinson’s disease. It is a condition where brain cells are damaged and produce less than adequate dopamine. This disease is often a result of high bodily inflammation owing to oxidative stress (ROS damage). The ROS damage levels were reported to have been lowered with the help of valerian root extract in many patients of Parkinson’s disease.

Valerian root: Remember these

  • If you are having any sleep-related problems, don’t reach out to medications all the time. A change towards a healthy lifestyle will influence your sleep and your overall health.
  • Make sure you exercise regularly and relax about 1 – 2 hours before bed.
  • Cognitive behavioral therapy is also helpful.
  • For any medication, it is important to look for labels of the NationalCenter for Complementary and Integrative Health (NCCIH) or the Office of Dietary Supplements (ODS).
  • You may experience side effects like stomach problems, dizziness, nausea, etc.
  • Herbal supplements are not regulated by the Food and Drug Administration.

Valerin roots can be called as the natural route source towards your sleep paradise. Its use began during the ancient times in Greece and Rome. Primarily, this root was used as a relaxant, to reduce stress levels or to improve sleep.  The supplements are non-toxic generally. But, an overdosage can negatively impact both physical and mental health.

Before you decide to take valerian root supplements, it is better to consult your doctor as it can interfere with any medications or your existing health conditions. Regular exercise and relaxation therapies will also aid in combating stress-related problems.


TL;DR?

Valerian Root infographic

 

Display this infographic on your website

Want to live a healthy lifestyle?

Subscribe to free FactDr newsletters.

REVAMP YOUR

If you're enjoying our website, we promise you'll absolutely love our new posts. Be the first one to get a copy!

Get factually correct, actionable tips delivered straight to your inbox once a week.

I want the latest scoop on :

We hate spam too. We will never share your email address with anyone. If you change your mind later, you can unsubscribe with just one click

By clicking Subscribe, I agree to the FactDr Terms & Conditions & Privacy Policy and understand that I may opt out of FactDr subscriptions at any time.

 

 

 

Related Posts

Trending Topics

anal sex
Anal Sex : Tips from experts on how to be kinky yet safe Whether it irks you or stokes your fantasies, anal sex has always been an intriguing…
diverticulitis diet
Diverticulitis diet: The right way to eat if you suffer from the disease Are you suffering from diverticultis but clueless about your diet ? Read this complete plan…
passion fruit juice
Passion fruit: How one exotic fruit can help you fight infections and cancer! Passion fruit: Why does this exotic fruit have such an enticing name? And how can…
Penis pump: Pump your way out of erectile dysfunction One of the options to treat erectile dysfunction is by the use of a penis…
Maltitol: Things you must know about this artificial sweetener Sugar alcohols are produced by fruits and vegetables. Maltitol is an artificially produced sugar alcohol…
hidden benefits walking
9 benefits of walking we bet you didn’t know! Did you know walking can be the miracle pill for eternal youth? Everyone knows walking…
maltodextrin sugar
Maltodextrin: What are the hidden health benefits of this food additive? Maltodextrin is one of the few food additives that has been relatively deemed safe. Many…
Jicama: A fiber-rich tuber for your weight loss goals Pronouced as HEE-kah-ma, Jicama is the "new kid on the block" that has taken the…
apple cider vinegar weight loss
Apple cider vinegar: Weight loss, shinier hair, and more! Did you know that apple cider vinegar, produced by the simple fermentation of apple juice,…
Clitoris: Why is it called the gateway to toe-curling female orgasms? The word clitoris comes from the Greek word kleitoris or “little hill.”  Many compare the…
Lectin: The common link of proteins between peas and people Lectins are a type of protein that are found majorly in legumes. Most people are…
Find the G spot: The top sex positions that guarantee an orgasm There has been a long debate as to whether the G-spot actually exists as a…
kefir bottle
Kefir: Top reasons why this probiotic drink should be consumed by you Yet another remarkable fermented food, kefir is a much healthier version of yogurt. These chewy…
Female Masturbation: Tips on how to turn up the heat during a solo mission As a female, do you find yourself constantly wondering as to what is the best…
eating disorder anorexia
Eating Disorders: Lifestyle choice or a psychological condition? Is eating disorder just a harmless bad habit? Or does it represent grim psychological disorders?…
dandelion health benefits
Dandelion: Little parachutes of health and wellness for your whole body Dandelions are not just bright looking blossoms that cheer your mind. These are powerpacked with…
liver detox facts
7 liver detox facts and why ignoring these could kill you! Are you taking care of this organ that handles over 500 different vital functions in…
yoga health benefits
How to practice yoga for astounding health benefits Can a 5000-year-old system be the ultimate body healer? Did you know yoga can make…
Garlic health benefits cloves
Garlic: Nature’s white pill as an effective home remedy What are the secrets hidden in these tiny white pills? Find out the immense health…
eating myths debunked
8 ‘healthy eating’ myths you believed until now Is a zero-carb diet really healthy for you? Are organic products worth their cost? Did…
Salt dangers
Sodium chloride: The wonders and dangers of the simple table salt Sodium chloride is a salt containing sodium and chlorine ions at a 1:1 ratio. It…
CLA: A breakthrough weight loss supplement with minimal side effects Tried every weight loss supplement in the market with no substantial gain? Why not try…
How can Kegels help you overcome weak pelvic muscles & incontinence? Kegel exercises are pelvic floor strengthening exercises that can help you overcome incontinence issues that…
The science behind daith piercing: Can it really cure migraine? Since the ear has several pressure points, it is believed that daith piercing activates the…
nature health benefits
Green Healing: The amazing health benefits of being in nature You have no idea what sitting in a closed room does to your body and…
about mediterranean diet
Why you should be adopting a Mediterranean style of diet today Ever wondered why the Mediterranean diet is so healthy? One simple solution to lowering risk…
stress depressed anxiety
Are you depressed or just stressed? Know when to see a doctor Why are some people more anxious than others? Is being depressed the same as feeling…
turmeric skin
We bet you didn’t know that turmeric could be this beneficial! Did you know that turmeric, a humble ingredient found in most Indian kitchens could cure…
sleep deprivation
Don’t let your sleep deficit grow into memory loss or heart attack Why is sleep important for us? How could sleep deprivation harm you? We bet you…
Anhedonia: Does the chronic inability to feel joy affect you too? How often do you feel dragged down by an invisible force? Do you feel an…
lifestyle diseases
The Big 5 lifestyle diseases: How your everyday living might be killing you You'd be shocked to know how unhealthy and potentially fatal your everyday routine could be.…
back pain relief
Don’t choose pain: 10 truths about your back ache (and how to get relief) Back pain is one of the most common ailments in the world. Almost 80% of…
Keto diet healthy
Keto Diet: Did you know you could eat fats to burn fats? Keto diet - A wonder diet that lets you eat fats and lose weight too!…
Milk Thistle skin
Milk Thistle: Find possible cures for fatal diseases in these purple blooms Milk thistle is well-known for treating liver conditions. However, did you know that it comes…
erectile dysfunction treatment
Erectile Dysfunction: Effective tips to help you get back on charge Erectile dysfunction is a common male sexual dysfunction. Don't stress out. Just follow these amazing…
The right way to prepare Alfalfa sprouts at home Alfalfa or lusan ghas is not just a nutritious animal fodder. This flavonoid-rich herb has…
BRAT Diet: What is the right way to follow this diarrhea-relieving diet? BRAT diet, a simple diet consisting of just bananas, rice, applesauce, and toast, can help…
High Fiber Diet – Fire up your fiber intake for these health benefits! Regular bowels, healthy detox, higher immunity, and guaranteed weight loss - a high fiber diet…
Juice Plus: Can you really replace actual fruits with pills?  Juice Plus supplements intend to fill nutritional gaps present in our daily diet. But how…
Love tea, hate tannins? Rooibos tea is just what you need The market is brimming with a multitude of herbal teas. But what makes rooibos tea…
How accurate is the hair follicle drug test? Hair follicle drug test is one of the best ways to identify drug use in…
Appendix pain: Recent findings on this not-so vestigial organ The exact function of the appendix is still not clear. Some consider it as an…
Is this is the real life? Is this just fantasy? – Decoding the myths of lucid dreaming Lucid dreaming or dreaming with a state of awareness has often intrigued the minds of…
hidden causes obesity
8 hidden causes of obesity you probably didn’t know! Did you know that around 2 billion people worldwide are either overweight or obese? Are…
dance health benefits
5 unbelievable effects of dance on your overall health! You enjoy dancing, but did you know what else it does to your body? Dancing…
Pumpkin Seeds: Why pumpkins are more than just for pies! Pumpkins have been long associated with Halloween carvings and delicious pies. But did you know…
Chromium Picolinate: An essential mineral supplement for faster weight loss Did you know that about 1.6 million deaths were directly linked to diabetes globally? How…
Kava: Is it the healthy substitute for alcohol you have been waiting for? Native to the beautiful South Pacific islands, Kava is a famous beverage rooted in the…
What is the average penis size and why should you care? Scientifically speaking, the average size of the penis depends on numerous factors such as genes,…
social media adddiction
Your health in the age of Social Media: Why is digital detox a necessity? Did you know that more than 400 million people are dangerously addicted to social media?…
carrageenan seaweed
Carrageenan: How a simple seaweed extract could better your gut health & immunity Eat more ice cream to prevent cold and flu? –With carrageenan you get one simple…
oral hygiene tips
6 shocking consequences of bad oral hygiene (and how to avoid them) Did you know bad breath is not just turning off, but also harms your body…
Fluoride: An indispensible mineral or a potential toxin ? Fluoride, the main ingredient of toothpaste, has shown a great potential as a cleanser. However,…
Spirulina: Battle diabetes and cholesterol with this blue-green algae Spirulina, a species of salt water algae, has now become a billion dollar industry. How…
Dragon Fruit – Blessing from Nature’s Basket The dragon fruit is packed with nutrients and yet low on calories and is the…
improve digestion weight loss
Power up your gut: 8 proven steps on how to improve your digestion Did you know you have a colony of bacteria in your gut that help you…
Military diet
Military Diet : Why following a highly restrictive diet is a bad idea Is seiging your calorie intake the right way to attack fats? Read more about Military…
green poop causes
Green poop : What are the reasons and how can you correct it Ever sneak a peek down the toilet only to shockingly find green poop? Why does…
Piaget stages: Do they accurately describe the way the human brain develops?  A common assumption was that children are less competent thinkers as compared to adults, but…
V for Vagina: How well do you know this extraordinary part of the female anatomy? Vagina - a simple part of the human anatomy that has often created a feeling…
fitness routine fun
10 fantastic ways to make your fitness routine more fun! Are you too bored to exercise? Do you avoid gym cause it's too monotonous? Looking…
alcohol toxic
7 startling facts that will make you quit alcohol today Does drinking really make you friendly and happy? How many calories does a can of…
nutritional yeast bread
Nutritional Yeast : How can a fungi culture be good for your body? Nutritional yeast: How a simple culture of fungi can transform your skin, digestion, immunity ,…
Improve sex life
9 best tips from around the world for better sex life How can the pungent-smelling garlic pack in a punch to your libido? How could something…
ashwagandha brain
Ashwagandha: The best-kept secret of Ayurveda now revealed! Ashwagandha literally means "smell of horse". Don't get bogged down by that one tiny detail…
Isagenix diet
Isagenix Diet: Do you really need liquid meal replacements to lose weight? Isagenix Diet - What are liquid meal replacements and why is the world going ga-ga…
gout diet purines
Gout Diet : Get relief from painful joints by eating these foods Are you a victim of this painful condition? Are medications providing only short relief? Find…
Experts reveal, how long does marijuana actually stay in your system… Weed or marijuana is one of the most widely abused recreational drug. But did you…
Quinine: How gin and tonic came to be known as a potent health elixir The discovery of quinine-containing tree bark is sometimes considered the most serendipitous medical discovery of…
Vitamin C: The instant health benefits of adding the citrusy goodness to your diet Vitamin C is an essential vitamin that cannot be synthesized in your body and has…
tips for perfect sleep
Stop hitting the snooze button: 8 proven steps to perfect sleep Are you tired of not getting enough sleep? All your efforts for a sound sleep…
quinoa salad
Quinoa : A prodigious superfood you need to include in your diet today! Quinoa - what is so special about this native South American grain that has taken…
TBHQ: A carcinogen lingering in your child’s favorite snacks TBHQ - Why you should shun the practice of eating instant noodles or microwave popcorn…
DASH Diet: What to eat in a “Dietary Approach to Stop Hypertension”? If you or your loved one is suffering from chronic hypertension (high blood pressure), dash…
waterchestnut
Water Chestnuts: The tastiest ways to include this healthy tuber in your diet Water chestnut is not a nut after all. It is a tuber (much like the…
Colloidal silver benefits
Colloidal silver: An essential dietary supplement or yet another pharmaceutical hoax? Colloidal silver is hailed as an effective home remedy for infections. Many believe it can…
What is the eustachian tube and how does it help you maintain body balance? Pressure equalization, mucus drainage and protecting the middle ear from bacteria and viruses are the…
GERD heartburn
Heartburn: What are the exact symptoms and the best home remedies? There are easy home remedies for heartburn, which not only acts as a first aid…
TRX: Why is this total resistance workout the best choice for your body? TRX or total resistance exercise is a form of exercise where suspension belts are used…
acne removal tips
Anatomy of acne: 7 instant steps to kiss those zits goodbye Blackheads, whiteheads, or pimples-call them what you may. Acne is never good news.Did you know…
sugar toxic health
Sugar: 7 new shocking truths revealed about the sweet poison Can drinking soda bring you closer to death? Is sugar slowly poisoning you and your…
occupational hazards types
Occupational Hazards: How to vouch for your health at your workplace Occupational hazards affect millions worldwide. Chemical spills, faulty wires, deadly pathogen, and work-stress can happen…
understanding addiction
Addiction explained: An obsession that could cost you your life Is addiction a behavioral disorder? Or is it a chronic disease? How does addiction cause…
healthy habits
10 healthy habits: Have a hearty kick-start to the New Year! Do you set goals that are too difficult for you to maintain? Are to struggling…

Related Posts

Want to live a healthy lifestyle?

Subscribe to free FactDr newsletters.

REVAMP YOUR

If you're enjoying our website, we promise you'll absolutely love our new posts. Be the first one to get a copy!

Get factually correct, actionable tips delivered straight to your inbox once a week.

I want the latest scoop on :

We hate spam too. We will never share your email address with anyone. If you change your mind later, you can unsubscribe with just one click

By clicking Subscribe, I agree to the FactDr Terms & Conditions & Privacy Policy and understand that I may opt out of FactDr subscriptions at any time.