Valerian root is well known as a natural treatment for people with sleep and relaxation problems. It is a herbal product and can help with insomnia, anxiety and irregular sleep.

Extract of the valerian root is used as a medicine to help with mild symptoms of anxiety and insomnia. The herb version is sold as a supplement to aid in natural sleep and relaxation, and is also used in bath soaks.

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Benefits of Valerian Root

Sleep

Valerian has been used to help with sleep since Ancient Greek times. Although there is no consensus on the sedative effects of valerian, many people find that it helps them to fall and stay asleep. It is classed in many countries as a mild sedative that can help in some cases of insomnia and anxiety. Improvements have shown to be slow to happen but effective. Because of its natural basis, it is a popular alternative to sleeping pills and other more severe anxiety medications for people with very slight problems.

What it may help

Anxiety

Anxiety is a feeling of tension and often has physical symptoms such as heart racing, cold sweats and shaking. Sedatives help with the physical and psychological symptoms of anxiety. Because of its slight sedative effect, Valerian root may help very mild cases of anxiety. The current consensus is that valerian affects the GABA receptors in the brain, which is the root of the relaxation.

General Mood & Sleep Disorders

There are some studies that show valerian root improving mood problems, such as mild depression and anxiety. However, it is unclear, given that it is combined with improvements in sleep and blood pressure, which have a damaging effect on mood, if this is directly caused by the valerian or a result of better sleep patterns and general well-being.

Muscle Relaxation

The use of valerian root in baths and soaks is for problems like tense muscles and cramps. The relaxing effects of the root can stop spasms in the muscles and reduce tension, leading to many of these symptoms.

Digestive Health

Valerian root is a double-edged sword when considering your stomach. It relaxes the muscles and reduces inflammation, which can help with IBS (irritable bowel syndrome) and bloating, but if you don’t struggle with these issues, then it can mean diarrhoea and have a laxative effect.

How Valerian Root Works

There is some uncertainty as to why valerian root has the effect it does; some theories are:

GABA Regulation: There have been studies that showed valerian prevented GABA from being reabsorbed into the brain, which increases levels of this relaxing neurotransmitter. GABA is the relaxing neurotransmitter that gives you a sedated feeling when you drink alcohol or do something that makes you feel naturally relaxed. Lack of GABA due to excessive alcohol use or drugs can lead to many alcohol withdrawal effects. This can contribute towards cravings for alcohol as your body prepares it

Sedative: Although it is not classed as a full sedative in its natural form, the valerian root offers mild sedation, which can calm nerves, help sleep and reduce anxiety.

Should I take valerian root?

Pros:

Natural and Not Addictive: You cannot become addicted to valerian, although it isn’t recommended to take it long-term, as you can still end up depending on it to sleep.
Improve Sleep Quality: Valerian may increase low-wave sleep, which helps with physical restoration. It can help with short-term bouts of insomnia or tension
Anxiety and Low Mood Improvement: There is some research that shows valerian root can improve mood and help with mild anxiety and depression.
Lower Blood Pressure: Increasing low wave sleep can help to reduce blood pressure, which means one of the possible side effects of valerian root is a drop in your blood pressure. For this reason, it cannot be mixed with blood pressure medications.

Cons:

May reduce REM sleep: Increasing low-wave sleep improves physical restoration, but some evidence suggests that this reduces REM sleep, which offers psychological restoration.
Possible Side Effects: High doses of valerian root may cause side effects such as dizziness, headaches, or a sore stomach and diarrhoea.
Medications: Valerian root may interact with certain medications, such as sedatives, antidepressants, or blood thinners. It is advised to consult your GP before taking valerian if you are on medication.

Where to Find Valerian Root

Valerian root can be taken in lots of different ways:

Supplements: Valerian root supplements come in capsules, tablets and powders.
Tea: You can use tea bags or loose tea with valerian.
Bath salts: Dissolved in baths, these are particularly good for muscle pain and spasms, as the hot water also improves the discomfort.