HWN Suggests

Can a Root Get to the Problem of Insomnia?

Some studies find valerian root helps combat insomnia, while others find it's no better than a placebo. Doctors say it's relatively safe so there's no harm in trying it...

Preparations of the herb, including the amount of valerenic acid, vary widely from study to study, making it hard to draw firm conclusions, says Catherine Ulbricht, co-founder of Natural Standard and a pharmacist at Massachusetts General Hospital in Boston. Some studies tested blends of valerian with other herbs, such as lemon balm, a minty plant purported to be calming, she adds.

"There really isn't any compelling scientific evidence to use valerian as a sleep aid," says Meir Kryger, a professor of medicine…

read full article

Featured

 NCCIH

The evidence on whether valerian is helpful for sleep problems is inconsistent. In its 2017 clinical practice guidelines, the American Academy of Sleep Medicine recommended against using valerian for chronic insomnia in adults.

Articles of Interest

A Deep Dive into the Calming Effects of Valerian Extract

Valerian root extract has long been valued for its potential to improve sleep quality and aid individuals experiencing sleep problems. Like other natural sleep aids, this herbal medicine may promote sleep by reducing the time it takes to fall asleep and enhancing overall sleep duration. The root of valerian's sleep medicine may once again come from its modulation of GABA receptors. By influencing GABA activity, valerian extract may produce sedative effects, making it easier for individuals to fall asleep and avoid sleep disturbances.

I Tried Valerian Root To Help Me Sleep for a Week—Here’s What Happened

When melatonin, ear plugs, and a weighted blanket didn't help this health reporter who sometimes struggles to fall asleep, she sipped valerian root tea before bed—and says she's "blown away" with the results.

Should You Steep Before Sleep?

Humans around the world (especially British humans) depend on tea to wake up and more tea to make it through the day. Having another cup of the stuff—provided it’s uncaffeinated, as all sleep teas are—before bed seems perfectly natural. But do these teas really work? Are all of them created equal?

Valerian for Sleep: A Systematic Review and Meta-Analysis

The available evidence suggests that valerian might improve sleep quality without producing side effects.

Valerian Root for Sleep: Do Valerian Supplements Work?

One of the most popular natural sleeping aids is valerian root extract. This is likely because it's been used for centuries to help with insomnia and other sleep disorders. Knowledge of valerian root and its properties go as far back as Ancient Greece and Rome and was even mentioned by Hippocrates!

Valerian: An Herbal Sleep Aid that Works

Valerian is believed to work by increasing GABA, your brain’s own “downer” chemical signal. More specifically, it may cause brain cells to release GABA, while delaying GABA’s destruction, thus keeping more “downer” chemicals in your neurons connections (Synaptic Clefts). Does Valerian Work for Sleep? There have been many studies over the years on valerian. One of the higher quality studies... has demonstrated a clear effect in some patients. However, it only appears to work in certain patients. 2/3rds of the patients who took Valerian did not report an improvement. Other studies did not show a statistically significant improvement in sleep for patients who took Valerian, meaning that patients who took Valerian did not sleep significantly better than patients who took sugar pills thinking they were taking Valerian.

What Doctors Want You To Know Before Trying Valerian Root for Anxiety

“The general consensus is that valerian can be a useful treatment for some forms of anxiety and insomnia. It’s important to note, however, that research isn’t consistent and some studies suggest that it doesn’t work to a greater degree than placebo,” says Dr. Brown.

Why Valerian Root Is Legendary for Sleep and Stress

It befits a plant as legendary as this one to have a name like valerian. It honestly sounds like a Game of Thrones character we thought was going to be a villain, but who just turned out to be fairly benign and into scowling while sharpening things. Though misunderstood for its strong smell (wow, maybe it really is a character on GoT…) and Valerian contains terpene alcohols called valepotriates, plus monoterpenes and sesquiterpenes, in the form of volatile oils. These actives impact the gamma aminobutyric acid receptor in humans, producing a sedative effect. storied for its ability to charm and induce deep sleep, valerian is quite the opposite of villainous.

Resources

NIH

Although the results of some studies suggest that valerian may be useful for insomnia and other sleep disorders, results of other studies do not. Interpretation of these studies is complicated by the fact the studies had small sample sizes, used different amounts and sources of valerian, measured different outcomes, or did not consider potential bias resulting from high participant withdrawal rates. Overall, the evidence from these trials for the sleep-promoting effects of valerian is inconclusive.