When you have difficulty falling asleep or staying asleep, your overall health is impacted dramatically. If you suffer from insomnia, you have some options for natural remedies, one of which is valerian. Valerian is one of the best-known herbs for alleviating insomnia. The ancient Greeks used it, which remains a popular sleep aid throughout Europe and North America.
Some studies show that valerian helps people fall asleep faster and get better quality sleep. While most of the extensive research on valerian confirms its effectiveness as sleep-inducing, the herb has several other uses worth considering.
Anxiety
Valerian is an herb that helps relax the central nervous system. During ancient and medieval eras, valerian was used as a remedy for heart palpitations and epilepsy. During World War I, the herb was used to treat shell shock, which today is called PTSD. Many herbalists recommend valerian for its calming effects on people who suffer from anxiety and panic attacks.
Researchers believe that valerian’s sedative characteristics work by raising levels of gamma-aminobutyric acid, a neurotransmitter in the brain that helps calm an agitated mind. The same action is found in benzodiazepine drugs such as Xanax and Valium, although on a much stronger level.
However, benzodiazepines can lead to dependency. Preliminary studies show that valerian may help mitigate the symptoms of benzodiazepine withdrawal. And by using valerian to help alleviate anxiety, you will avoid the risk of dependency.
Pain relief
Valerian was an official drug in the U.S. Pharmacopeia until 1936 but was phased out as modern medicine began to favor synthetic sedatives. Valerian relaxes the mind and the body. The herb is an anti-spasmodic that is particularly useful in addressing nervous headaches and stomach pain. It is not addictive and has actually been used to help overcome opioid dependence.
Valerian is not only an oral pain reliever, it can also be used topically. A valerian bath can soothe sore muscles and help one relax before bedtime.
ADHD/ADD and valerian
There is evidence that valerian may be used to treat children with attention deficit hyperactivity disorder (ADHD). It may seem like a contradiction, given that valerian is such a calming herb and conventional treatment calls for stimulants like Ritalin to treat ADHD.
However, in a German study in which 120 kids with ADHD were given valerian extract over the course of two weeks, 75 percent showed significant improvement in learning, behavior, mental function, and clarity.
Another study from 2014 found that kids who were given an extract of valerian root and lemon balm showed improvements in concentration and in negative behaviors like hyperactivity and impulsiveness.
While valerian is a well-tolerated herb with a long record of safe use, the National Institutes of Health recommends not using valerian for children younger than 3 years of age. The potential risks have not been evaluated for kids of this age, thus any risks remain unknown.
How to use valerian
There are many valerian species, but Valeriana officinalis is the best researched. You can choose from various pills, powders, teas, and tinctures. Standardized supplements boast up to 0.8 percent valeric acid. While this is an indication of a strong extract, researchers are not clear about all the active constituents.
At standard doses (200 to 900 milligrams taken one to two hours before bed), valerian’s sleep effects typically don’t carry over into the next day. But higher doses can make for morning grogginess. To avoid this, aim for the lowest possible dose necessary to fall asleep.
Consult a qualified herbalist or your functional medicine doctor before taking valerian, especially when using the herb for drug withdrawal. When combined with narcotics and other sedatives, valerian can amplify the sedative effect.