Most of us know that good sleep is essential for good health. How well you slept the night before can also make or break your day. <\/p>\n\n\n\n
If you’ve been tossing and turning more than usual lately, you might be on the hunt for natural sleep aids<\/a>. One sleep-supporting herb<\/a> on the list? Valerian root.<\/p>\n\n\n\n In this article, we cover what valerian root is, how it works in the brain, how it might improve sleep, and how to use it safely.<\/p>\n\n\n\n Valerian<\/a>\u00a0(Valeriana officinalis<\/em>) is a perennial herb that’s native to Europe and parts of Asia. It has a distinct and unpleasant odor that some people<\/a> say reminds them of dirty socks or blue cheese. The valerian plant’s roots are commonly used in natural sleep aid preparations, including supplements and teas.<\/p>\n\n\n\n It’s important to understand that valerian root isn’t a medication. For some people, it might not help with sleep at all. Over the centuries and around the world, valerian root has been used as both a stimulant and an insomnia treatment<\/a>.\u00a0<\/p>\n\n\n\n Valerian root may have a calming effect by increasing the brain’s available supply of gamma-aminobutyric acid (GABA<\/a>). GABA is a neurotransmitter<\/a> that helps regulate brain activity, naturally slowing down an overexcited or overstimulated brain. <\/p>\n\n\n\n Troy Alexander-El<\/a>, MD, an internal medicine physician in Illinois, likens it to a lampshade that dims the room by letting some<\/em>, but not all, light through.\u00a0<\/p>\n\n\n\n Valerian root<\/a> might increase GABA in two ways: first, by causing brain nerve endings to release more GABA, and second, by slowing how fast the brain metabolizes (removes) GABA from the nervous system.<\/p>\n\n\n\n “Valerian allows GABA to work for a longer amount of time, therefore prolonging the calming effect it has on the nervous system,” says Alexander-El. Ultimately, this reduces anxiety<\/a> and stress so you can fall asleep more easily.<\/p>\n\n\n\n First things first: Research on valerian for sleep is inconclusive<\/a>. Many people say valerian root helps them sleep\u2014and small studies support this claim\u2014but we don’t have enough strong evidence to predict when it might improve someone’s sleep and when it won’t.\u00a0<\/p>\n\n\n\n Here’s a closer look at the research on valerian root for sleep: <\/p>\n\n\n\n Herbal preparations aren’t strictly regulated like prescription or over-the-counter medications, so use due diligence to find a quality, third-party-tested product. It’s a good idea to consult your healthcare provider before trying any of them. <\/p>\n\n\n\n Valerian root is considered generally safe for most healthy adults. It can be consumed as a supplement (capsules), tea, or tincture. Typical dosage guidance<\/a> is 300\u2013600 mg of valerian root extract per day for up to six weeks.\u00a0<\/p>\n\n\n\n Most valerian root products are intended to be taken 30\u201360 minutes before bed. Since valerian works by increasing GABA, the effects should work gradually. <\/p>\n\n\n\n Unlike sleeping pills, which might feel like they knock you out within minutes of taking them, valerian root should simply produce a gentle calming effect.<\/p>\n\n\n\n Valerian root is a natural herb, but that doesn’t mean it can’t cause unpleasant symptoms.<\/p>\n\n\n\nWhat is valerian root?\u00a0<\/h2>\n\n\n\n
How valerian root works in the brain<\/h2>\n\n\n\n
What the research says about valerian root for sleep<\/h2>\n\n\n\n
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How to take valerian root: proper dosage, forms, and timing<\/h2>\n\n\n\n
How to take valerian root for sleep<\/strong><\/td><\/tr> Forms<\/td> Dose Strength<\/td> Timing<\/td> Duration<\/td><\/tr> Capsule
Tea
Tincture<\/td>300\u2013600 mg, once daily<\/td> 30\u201360 minutes before bed<\/td> < 6 weeks<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n Potential side effects of valerian root<\/h2>\n\n\n\n