Does Valerian Root Help You Sleep?
With an estimated 70 million Americans struggling with their sleep, many people find themselves desperate for a solution. Not only does poor sleep impact how you feel during the day but, researchers have found a strong link between poor sleep and other more severe conditions including diabetes, cancer, heart disease, hyperthyroidism (overactive thyroid), Parkinson’s disease and even Alzheimer’s. Although we assume sleep is a simple biological process we all should inherently be able to do, the ability to fall asleep at a desired time and staying asleep are extremely delicate systems that can be influenced by multiple factors. Finding the root cause of your sleep issues should be a top priority before implementing treatment, whether using pharmaceutical or natural interventions.
Now, what if you have tried “all the things”and still struggle to sleep? Well, researchers have grown increasingly interested in one particular root extract that has had positive results for those struggling to sleep. I give you, Valeriana officinalis (Valerian).
What is Valerian Root?
Valerian is one of nature’s most potent relaxing nervines available to herbal medicine and is especially beneficial as a nervous system relaxant, hypnotic, as well as hypotensive and sedative. These particular properties have been found to help patients both fall and stay asleep. The most potent and medicinal part of the herb is the root. The root contains volatile oils (camphene and borneol) which are central nervous system depressants and therefore is the part of the plant responsible for the sedative and hypnotic effects.
Benefits of Valerian Root
Since valerian root has sedative effects, researchers have been interested in it’s effectiveness as a treatment for sleep problems and associated disorders. A recent systematic review which reviewed a total of 60 studies evaluated the effects of valerian root on sleep quality. Of the 60 studies reviewed, none of them reported severe adverse effects associated with valerian intake in subjects between 7 to 80 years ago which supports that valerian root could be a safe and effective herb to consider to promote sleep and prevent sleep associated disorder. But, before you add valerian root to your shopping cart, it is important to note that although valerian root can act as a sedative for most people, there is a rare occurrence in which valerian can have paradoxical stimulant effects making sleep issues worse. Valerian may also increase the effect of other sleep aids and can increase the sedative effects of antidepressants, alcohol, benzodiazepines and narcotics. Again although valerian is natural, it is very potent and may not be right for you. Valerian should not be taken in combinations with any other sleep aids. Please always remember to consult with your doctor before starting valerian root. Valerian root also contains hypotensive properties which can help lower blood pressure, so if you suffer from low blood pressure, valerian could reduce your blood pressure even more. This is why we generally recommend monitoring your blood pressure especially when first initiating treatment. Valerian is also high in arginine and should be avoided in those who suffer from cold sores (Herpes Simplex). Herpes Simplex requires arginine to replicate and thrive in the body, and therefore is the reason we are cautious in the use of Valerian in patients who suffer from recurrent cold sores. Valerian root can also be an effective treatment for menopausal women struggling with sleep issues related to hot flashes and has been considered a treatment of choice among women who are reluctant to receiving hormone replacement therapies. Used medicinally for thousands of years, valerian root is commonly taken as a capsule, liquid extract or tea.
Side Effects Associated with Valerian Root
Although generally safe, there are a few common side effects associated with valerian root including vivid dreams, heart palpitations, dry mouth, indigestion and headaches. Although these can sometimes be dose specific, side effects are possible. In fact, one study where researchers gave 24 people 4 ounces (120mg) of kava daily for 6 weeks followed by a 2 week break and then 20 ounces (600mg) of valerian daily for 6 weeks, found that 16% of participants experienced vivid dreams during the valerian treatment. The reason valerian is thought to cause vivid dreams is because valerian contains iridoid glycosides which are specific compounds that can stimulate opioid receptors and serotonin production in the brain. Some researchers also believe that valerian may also boost an important brain chemical, gamma aminobutyric acid (GABA), which has a calming effect on the body and may also result in vivid dreams if taken at high doses.
Although valerian has hypotensive effects that can help reduce blood pressure, ironically some people can experience tachycardia (heart palpitations) as a side effect of using or discontinuing valerian root. Although most of the reported cases are clinical, there is limited research suggesting evidence that valerian was the cause of heart palpitations in these patients.
Diarrhea and loose stool is another possible side effect of valerian. In fact, a 28 day study of 391 people showed that 18% of subjects who took valerian root experienced an increase in diarrhea compared to 8% in the placebo group.
Valerian and Drug Interactions
Although valerian is considered generally safe, it is potent and can interact with the following:
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Alcohol
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Antidepressants
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Sedatives (including anticonvulsants, benzodiazepines)
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Narcotics
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Statins
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Antihistamines
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St. John’s Wort.
Again, valerian should not be taken in combination with other medications and should not be taken at high doses as the risk of adverse effects is more likely.
Quality Matters
Unfortunately, when it comes to herbal medicine, not all products are created equal. In fact, many adverse events associated with herbal medicine aren’t due to the herb itself but have been attributed to the poor quality of raw materials and finished products. In other words, quality matters and knowing the source of your herbs is important. You also will want to make sure that your valerian products come from organic sources to reduce your exposure to unnecessary chemicals that can negatively impact your health. When used correctly, valerian has been extremely beneficial for our patients.
About the Author: Meet Dr. Zen
Alissia Zenhausern- Pfeiffer, NMD, FABNE, (commonly known by her patients as Dr. Zen), is a licensed naturopathic doctor board certified in naturopathic endocrinology and the founder of NMD Wellness of Scottsdale, a premier naturopathic medical practice that focuses on helping women to take a proactive approach to their hormone and fertility health. Dr. Zen has been featured as a lead expert in Forbes, Shape Magazine, and Instyle and is deeply passionate about bridging the gap between traditional and natural medicine in the world of fertility. She works with a variety of hormone related issues including PCOS, endometriosis and unexplained infertility. Her goal is to help more women get back into the driver’s seat of their own health to make lasting transformational changes to their health to bring more cute and adorable babies into this world. Read More About Dr. Zen...
