Common valerian (Valeriana officinalis) is a popular plant native to Europe and the temperate zones of Asia. Medicinal practice has known about valerian for a good 2,500 years, as it can help with nervous sleep disorders, sleep disturbances, and restlessness. Common valerian soothes the soul and is often combined with other calming medicinal plants, such as hops, to enhance its effect.
Ingredients and effect of common valerian
Medicinally, the ingredients of the valerian root are used, which contain up to 1% essential oil made of monoterpenes. In addition, it contains up to 2% valepotriates, primarily the ingredient valtrate and its degradation product baldrinal. Lignans are also found in the root. However, unlike chemical sleeping pills, valerian is not addictive, is better tolerated, and does not suppress the REM phase of sleep, which is so important for recovery. Since the biological sleep rhythm remains intact in this way, you wake up the next morning feeling refreshed and without aftereffects after taking extracts of common valerian. Common valerian is not only used as a natural sleep aid, but is also used in various ways for nervousness, irritability, stress, and test anxiety. For example, a valerian bath is considered soothing, calming, and, on top of that, muscle-relaxing.
What you should keep in mind when taking it
You should not use valerian supplements if you have hypersensitivity, or if you are a child, pregnant, or breastfeeding. In rare cases, digestive complaints or hypersensitivity may occur.
Common valerian can increase the effect of other sedatives or sleeping pills – especially when consumed with alcohol. Stimulants can cancel out the calming effect of valerian. To promote sleep, you should take common valerian half an hour to an hour before bedtime and use it several times a day for states of restlessness. Regular intake and a treatment duration of at least 14 days are recommended, as it takes a while for common valerian to unfold its effect.
• Natural sleep aids? Learn more here.
• If you are interested in common misconceptions about "sleep," then read more here.
• Are you looking for products containing valerian? You can find out more here.
