Valerian (Valeriana officinalis) is considered one of the most effective herbs to promote sleep in certain cases of insomnia. We give you 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 Insomnia drugs, in addition to having side effects, often cause addiction. For this reason, most of the time the use of medications for insomnia remains as a last option when non-pharmacological measures do not work.

Among these measures, the cognitive-behavioral guidelinessome of which are clarified 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 you fall asleep and rest better.

In this area, valerian is, without a doubt, one of the plants that is traditionally associated with sleep disorders. But In what cases is it most 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 on 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 from chronic insomnia. A disorder that worries those who suffer from it due to the feeling of dissatisfaction and fatigue 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 tests in order to understand how it acts to promote sleep.

Properties and effectiveness

First of all, we must remember that when we talk about valerian, we usually refer to the Valeriana officinalis. This last one 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 relaxing effect and without the additive effect that drugs present.

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

Despite the potential of this plant, It must be taken into account that insomnia can depend on many factors: anxiety, illnesses, other sleep-related disorders such as restless legs syndrome, stress, changes in habits that alter our circadian rhythms, unhealthy eating, excessive consumption of stimulant drinks…

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

When to take valerian to 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, the benefits of valerian would be due to its «ability to decrease the latency of slow wave sleep and increase its percentage.» In other words, the active ingredients present in the root of this plant promote and improve the sleep quality when it is affected by stress and anxiety.

Although more long-term research is needed to corroborate 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 cited review of studies.

How do you take valerian to sleep?

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

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 disguise the taste of valerian.

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

When taking nutritional supplements, you must follow the instructions of the manufacturer or the therapist who issued the prescription. The valerian dose to promote sleep it is usually up to 1-1.5g of pulverized dry root and 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 starting an hour later of the 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. Likewise, it is contraindicated in under 3 years old, and in children under 12 years old it is recommended only under medical supervision.

Valerian too could alter the effect of some medicationsso you should consult with your doctor before starting to take infusions or tablets containing 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 Psychiatry37(4), 614-626. You can see it here in pdf format.
• Villar Del Fresno, ME, & Carretero, E. (2001). Valeriana officinalis. Phytochemistry, pharmacology and therapeutics. Professional Pharmacy. Elsevier, 98-106.