How to take valerian to sleep

Valerian (Valerian officinalis) is considered one of the most effective herbs to promote sleep in certain cases of insomnia. We discover more details about the use of valerian to sleep, because as a sleeping herb it is more effective in some cases than in others.

Insomnia is one of the most common sleep disorders and is characterized by difficulty falling asleep or staying asleep. The causes of this disorder can be various and drugs for insomnia, in addition to having side effects, often cause addiction. For this reason, most of the time the use of medications for insomnia remains the last option when non-pharmacological measures do not work.

Among these measures are the cognitive-behavioral patternsSome of which are explained to us by Dr. Pablo Saz in his article 6 keys to sleep better and prevent insomnia. But it is also known that alternative therapies such as phytotherapy can help to fall asleep and rest better.

In this area, valerian is undoubtedly one of the plants traditionally associated with sleep disorders. But In which cases is it more effective and how can we take advantage of its properties? In this article we explain how to take valerian to sleep and other interesting information about the relationship between valerian and insomnia.

Valerian against insomnia

According to data released by the Spanish Society of Neurology, more than 4 million Spanish adults suffer chronic insomnia. A disorder that worries those who suffer from it due to the feeling of dissatisfaction and tiredness that affects physical and mental performance in daily activities, and that can lead to serious problems such as depression, anxiety, obesity, diabetes in the long term.

The limits and unwanted effects of pharmacological treatments for this problem have directed attention towards alternative natural remedies. Among these, sleep hygiene measures are considered the most effective. Also valerian has been the subject of several trials in order to understand how it works to promote sleep.

Properties and efficacy

First of all, it must be remembered that when talking about valerian, reference is usually made to the Valerian officinalis. The latter is the species used in phytotherapeutic supplements although there are also other species of the same family such as the V. wallichiithe V. fauriei wave V. angustifoliawhich are used for medicinal purposes respectively in India, China and Japan.

It is a plant that has been used as a natural remedy to calm the nerves and fall asleep since ancient times. In fact, before the appearance of the first anxiolytic drugs To promote sleep, in the United States and Europe it was already common to resort to valerian against insomnia.

Valerian root is characterized by a medium intensity sedative and muscle relaxant effect and without the additive effect that drugs present.

To date there have been various studies and scientific reviews of the effects and action of this natural remedy. It is still not clear what exactly are the active principles responsible for its global action, but it is possible that its effect on the central nervous system is the result of the synergy of its compounds.

Despite the potential of this plant, keep in mind that insomnia can depend on many factors: anxiety, illnesses, other sleep-related disorders such as restless leg syndrome, stress, changes in habits that alter our circadian rhythms, unhealthy eating, excessive consumption of stimulating drinks…

As a consequence of the above, before taking any sleeping remedy, the ideal is to Go to a health professional to help you detect the cause of this sleep disorder and make a correct diagnosis.

When to take valerian for sleep

Valerian is a plant that reduces anxiety and nerves, so it would be indicated when the origin of insomnia is related to these factors.

In particular, as noted in a review of studies on the effects of valerian on sleep, valerian’s benefits would be due to its “ability to decrease and increase the percentage of slow-wave sleep latency.” In other words, the active principles present in the root of this plant favor and improve the sleep quality when it is affected by stress and anxiety.

Although more long-term research is needed to substantiate its effects, there are many studies that have confirmed the traditional uses of valerian for anxiety-related insomnia, such as this 2021 study published in the journal medical plant.

So much so that this and other herbs are even adopted in the Insomnia protocols in some psychiatric hospitalization centers in Spainas stated in the aforementioned review of studies.

How do you take valerian to sleep?

If you have ever tried the valerian infusionsurely you will remember it, since the root of valerian has a very characteristic odor, penetrating and unpleasant.

For this reason, it is common for valerian infusions for insomnia to also include combinations with other plants which, in addition to enhancing the sedative and tranquilizing effect, help to disguise the taste of valerian.

Even so, for many people these mixtures are not attractive either, hence the use of valerian sleeping pills.

When taking nutritional supplements, you must follow the instructions of the manufacturer or the therapist who has made the prescription. The valerian dose to promote sleep is usually up to 1-1.5g pulverized dry root and is taken between 1 or 2 hours before going to bedand.

How long does valerian take to take effect?

The sedative and relaxing effect of valerian is appreciated from an hour later of intake.

For this reason, it is recommended avoid driving or working with dangerous machinery up to two hours after taking the drug.

Precautions and contraindications

The use of valerian is contraindicated in pregnancy and lactation due to lack of studies on its side effects. Similarly, it is contraindicated in under 3 years old, and in children under 12 years of age it is recommended only under medical supervision.

Valerian too could alter the effect of some medicinesTherefore, you should consult your doctor before starting to take infusions or tablets that contain valerian.

Sources consulted:

Phytotherapy Manual, by Encarna Castillo García and Isabel Martínez Solís, published by Elsevier. Medina Ortiz, O., Sánchez-Mora, N., Fraguas Herraez, D., & Arango López, C. (2008). Valerian in the long-term treatment of insomnia. Colombian Journal of Psychiatry, 37(4), 614-626. You can see it here in pdf format. Villar Del Fresno, ME, & Carretero, E. (2001). Valerian officinalis. Phytochemistry, pharmacology and therapeutics. Professional Pharmacy. Elsevier, 98-106.