Here are the 6 best teas that help you sleep. Though renowned as a natural sleep aid, melatonin also has powerful effects on other aspects of your health. This article reviews the benefits and…. Many people struggle to get enough high-quality sleep. Certain foods and drinks like nuts, fish, and tea can help you sleep better. Learn more. And why it can help you sleep. Also learn about antihistamines, side effects,. It's well-documented that blue light can have a negative impact on your melatonin levels.
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How Does It Work? Other Benefits of Valerian Root. Are There Any Adverse Effects? The Bottom Line. Read this next. For example, another literature review analyzed 24 studies about the effectiveness of herbal supplements for anxiety. An individual study explored the impact of herbal supplements on insomnia in participants.
Both found robust evidence for the effectiveness of supplements. However, it was hard to tell how responsible valerian was for these effects. Larger, more statistically sound valerian-specific studies are needed to understand how well the supplement actually works in terms of treating insomnia and anxiety. It is also uncertain how valerian affects the brain. The most common theory is that valerian extract stimulates nerve cells to release a chemical called gamma-aminobutyric acid, or GABA.
All of these factors together might produce the calming effect that many who try valerian experience. Drugs such as Xanax and Valium also increase the amount of GABA in the body, and their effects are much greater than valerian. Dried roots, other plant materials, or valerian extracts may be consumed in several forms, including:. The amount of valerian a person should take varies, but the dose typically ranges from milligrams mg at bedtime. The dosage may also depend on how much valerenic acid the supplement contains.
Herbalists advise only using valerian for weeks and then taking a break for an equal length of time before starting up again. Herbalists recommend this break because some people who have used valerian for extended periods have reported adverse side effects, such as headaches , depression , or withdrawal after stopping. The FDA or other regulating agencies do not monitor herbs and supplements for quality or purity. So, it is important to choose products from reliable sources.
Some studies show that valerian may provide quick relief for poor sleep. But it may take 2 to 4 weeks of daily use to bring improved sleep for people with serious insomnia.
Side effects from valerian are rare but can include mild headache or stomach upset, abnormal heartbeats , and insomnia. Because of valerian's calming effect, you should not take it at the same time as other calming medicines or antidepressants or do so only under medical supervision. You also should not take valerian if you will be driving or need to be alert. Natural health products, including valerian, must be reviewed and approved by the NNHPD before they can be sold in Canada.
Always tell your doctor if you are using a natural health product or if you are thinking about combining a natural health product with your conventional medical treatment. It may not be safe to forgo your conventional medical treatment and rely only on a natural health product.
This is especially important for women who are pregnant or breastfeeding. When using natural health products, keep in mind the following:.
Author: Healthwise Staff. This information does not replace the advice of a doctor. Healthwise, Incorporated, disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. The U. Also avoid combining it with sedative drugs, such as barbiturates e. Valerian root also has a sedative effect, and the effect can be addictive.
Valerian root may also increase the effects of anesthesia. Powdered valerian root is available in capsule and tablet form, as well as a tea.
You can purchase valerian root easily online or in drugstores. Be sure to read the product labels and directions before taking valerian root. Some products contain dosages of valerian root that are higher than the above recommended amounts. Keep in mind, though, that there is no standard dose of valerian root.
Valerian root can make you drowsy. The best time to take valerian root for sleep is right before bedtime. You might have an underlying condition, like sleep apnea, or a psychological disorder, which requires evaluation. Answers represent the opinions of our medical experts.
All content is strictly informational and should not be considered medical advice. Jacquelyn Cafasso has been in a writer and research analyst in the health and pharmaceutical space since she graduated with a degree in biology from Cornell University. A native of Long Island, NY, she moved to San Francisco after college, and then took a brief hiatus to travel the world. In , Jacquelyn relocated from sunny California to sunnier Gainesville, Florida, where she owns 7 acres and 58 fruit trees.
She loves chocolate, pizza, hiking, yoga, soccer, and Brazilian capoeira. Connect with her on LinkedIn. Passionflowers have traditionally been used to treat anxiety and other health conditions. Learn what researchers have discovered about these plants.
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