What is Valerian?
Are you complaining of insomnia or disease? Tired of not having a good night’s sleep? Did you know that root of valerian is a plant used to reduce insomnia, anxiety and nervous restlessness since 2nd century?
It is widely used and respected by general population and physicians in terms of sedative effects and anti-anxiety abilities.
Top 6 Health Benefits Of Valerian
1. Natural Sleep Medicine, Resolves Insomnia
Studies show that valerian reduces sleep time and improves sleep quality; so if you can’t sleep, what you need can be valerian. Unlike many prescription sleeping medicines, cataract has fewer side effects and is very unlikely to cause insomnia in the morning.
In a study conducted by Foellinge Health Center in Sweden, 44% of respondents reported excellent sleep and 89% reported improvement in sleep quality. In addition, no side effects were observed in this group.
Valerian root with other soothing herbs against insomnia; For example, can be combined with hops and melissa grass. A study of children with mild sleep problems published in Phytotmedicine reported that 81% of those taking herbal combination of valerian and melissa had better sleep than those taking placebo.
So how can valerian root help you sleep so well? Valerian extract can increase level of GABA in brain and may lead to calm. GABA is an inhibitor neurotransmitter and can cause a soothing effect if reaches large enough quantities.
The results obtained from a study of valerian extract; It suggests that GABA can be released from nerve endings in brain and may prevent GABA from being withdrawn into nerve cells.
2. Reduces Anxiety
Scientists have found that in valerian root brain increases amount of a substance called gamma aminobutyric acid (GABA). GABA helps regulate nerve cells and helps relieve anxiety. Drugs such as alprazolam (Xanax) and diazepam (Valium) work by increasing amount of GABA in brain.
Valerenic acid and valerenol, which are found in valerian root extract, act as anti-anxiety agents just like these drugs.
You should be aware that herbal remedies such as it may have the same anti-anxiety effects as prescription drugs and even serious side effects of psychotropic drugs will not be present in these herbs.
3. Reduces Blood Pressure
Valerian root, a gorgeous sedative for mind and body; It would not be surprising to hear that can possibly help lower blood pressure, improving your heart health.
Active ingredients that make valerian root so effective for stress and anxiety management; can also help body properly regulate blood pressure.
Because possibility of high blood pressure, stroke and heart attack is the most common cause of death, reducing these risks will make you healthier.
Valerian root supplements can naturally help you lower your blood pressure and keep your blood pressure at a healthy level, with a direct positive effect on your heart health.
4. Reduces Menstrual Cramps
The soothing nature of valerian root is a wise choice for natural relieving menstrual cramps. It can reduce the severity and discomfort of frequent menstrual cramps during monthly periods.
How help can valerian root? It is a natural sedative and antispasmodic, which suppresses muscle spasms and acts as a natural muscle relaxant.
A placebo and a randomized controlled trial of Islamic Azad University in Iran found that valerian root can effectively calm down severe uterine muscle contractions that cause terrible pain in many women during menstruation.
5. Facilitates Stress Management
It can significantly help in daily stress management, reducing anxiety, increasing sleep length and quality. Chronic stress worries you, but concern can make you feel more stressed.
Cat grass improves GABA levels, making easier for mind and body to relax. Relaxation is antithesis of stress, valerian root is an excellent natural way to help increase your stress and quality of life.
In addition, according to Complementary and Alternative Medicine study, valerian root was shown to suppress both physical and psychological stress.
6. It Can Trigger Melatonin Levels
Melatonin is a hormone made of pineal gland and has right proportion to body’s sleep-wake cycle. When sun goes down and is dark, pineal hormone is triggered and melatonin, which is actively released into blood, begins to be produced.
Usually occurs at 9 o’clock in the evening. As a result, levels of melatonin in blood rise sharply and you begin to become less awake. Sleep becomes more inviting. Daytime melatonin levels can only be detected. Low levels of melatonin are associated with insomnia.
Valerian is a calming plant used for centuries in treatment of insomnia. Valerian, GABA levels in brain by increasing the efficiency of brain to help users to fall asleep easier.
Gamma-amino butyric acid (GABA) is an amino acid that acts as a neurotransmitter in central nervous system. It inhibits nerve conduction in brain, which calms nervous activity.
How to Use Valerian Root?
Valerian is generally classified as safe. It can be purchased on the internet, from local health markets or from other sources in addition. In capsule form or as a dry powder; The extract is sold as tea, tincture or liquid extract.
Valerian can also be used externally in form of volatile oil. Forewarned; valerian root smells pretty awful, but the taste is not as bad as the smell.
Valerian root; After two or more weeks of regular use, level of influence will peak. It may take a few weeks to feel effects of valerian root herb.
For insomnia, can be taken one to two hours before bedtime or up to three times during day, last dose is used before bedtime.
What is the Best Valerian Root Dosage for Insomnia?
The recommendations may vary slightly, but recommended doses for insomnia are as follows:
✔ Valerian Root Tea: 1 teaspoon of valerian root, 1 cup of boiling water.
The dried root (2 to 3 grams) is infused for 5 to 10 minutes in boiled water.
✔ Valerian Tincture: 5 times a day; 1 or half teaspoon (4 to 6 ml)
✔ Liquid Extract: Half or 1 teaspoon (1 to 2 ml)
✔ Dry Powder Extract: 4 times per day; not exceeding 250 to 600 milligrams in total.
✔ After Your Sleep has Improved: It is recommended to continue to use valerian root for 2 to 6 weeks. Try to take 120 to 200 milligrams 3 to 4 times a day for insomnia.