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Posted by Margy Squires on 8/1/2025 to
Sleep
Sleep. It seems the more we learn about this nocturnal habit, the less we get of it. According to the National Sleep Foundation, some 50 million Americans have trouble falling asleep and staying asleep. Are you one of them? Insomnia (Latin for "poor sleep") may be intermittent with a few nights lost or chronic insomnia, lasting more than a month. Research shows that sleep is more than closing our eyes and resting Our brains are busy storing memories, predicting hormones that stimulate growth, order repair and set appetite control, plus renew immune defense and vitality. Thus, poor sleep may mean next day fatigue. Body pains. Memory problems. Lower immune function. And potential weight gain.
Bottom Line? You need sleep for health!
Valerian root extract (VRE) is one way to help your sleep and your health in a non-addictive herbal way. VRE is sourced from the plant's roots as valerenic acid and standardized to a certain percent for its medicinal qualities. , In a German study, 0.8% valerenic acid was paired with another sleep helper, lemon balm extract and found helpful for sleep quality. Standardized herbs are used in research studies as a more accurate dose measurement. It also means the study can be repeated to verify the positive results. Standardized herbs in supplements also offer a clearly defined amount for quality and safety, too.
How does valerian root extract (VRE) work? Gently. The extract offers both an analgesic and sedative action on the central nervous system to aid sleep 3 ways.
- To help relax nervous tension and muscles.
- To support the time spent in REM sleep.
- To aid time spent asleep in order to reduce nighttime wakening.
This triple action improves overall sleep quality. Higher quality sleep means you could wake up more refreshed. VRE also does not have any next day dopey or groggy effects . VRE also does not cause a "rebound" effect of several sleepless nights if discontinued like other sleep remedies may do.
SinceVRE works gently on the nervous system, it offers calming effects during the daytime. Another calming supplement for nerves and muscles is magnesium, and it helps with sleep also.
How do you take VRE? As VRE is a calming herb, you may want to try a tablet after your evening meal on a night you plan on relaxing at home. Follow the label instructions as the dose will depend on the strength of the VRE and amount of the dose, typically in milligrams (mg). contains. The herb will quiet your nerves before bedtime. If you do have insomnia or a long term sleep issue, keep in mind that VRE is not a magic pill. It may not induce deep and uninterrupted sleep on the first night. You need to retrain your body that night time is for sleeping.
Other ways to support sleep is by practicing good sleep habits. Keep your bedroom cool and dark. Eat a light dinner. Keep electronics out fo the bedroom. Go to bed at the same time every night to help reset your body's "internal" sleep clock. Make sure to reserve the hour before bed as your "cal down" time. Get up around the same time to set your body' internal "wake" clock.
Although gentle, this herb showed "comparable efficacy" to oxazepam when tested in 202 subjects in a double-blind 6 week study. Oxazepam is a drug in the class of benzodiazepines (BDZ) known to cause rebound sleeplessness for several nights if discontinued. In the second part of the study, VRE given after the drug washout helped subjects recover. The subjects also reported "significantly better sleep". The authors noted "valerian had a positive effect on withdrawal from BDZ use." Caution: If you are on a prescription drug for sleep or one that causes sedation, check with your health care professional before using VRE.
The safety of valerian root extract is well researched, having been used in Europe for more than 100 years. It is non-habit forming and next day alertness is not affected. Since VRE calms the nervous system, please check with your doctor about discontinuing use for any procedure that may require sedation or anesthesia.
Any drawbacks to taking VRE? One. It is a very stinky herb -- especially in powders and teas -- which keeps people from trying it! You may want to opt for an "odorless" form in a coated tablet which can make it easier to enjoy VRE's benefits.
Pleasant dreams!
©TyH, Inc. (M. Squires). For informational purposes only and not intended to diagnose, cure, treat or prevent any medical condition.
