Valerian is a popular herb that has been used for thousands of years as a sleep aid. It has a calming effect, making it useful for problems such as insomnia, anxiety and other stress-related conditions.
But, in contrast to prescription sedatives, you won't experience any side effects from taking this herb.
Its Primary Use Is for Insomnia
Although it is not as effective as a sleeping pill, valerian may be a useful alternative to these, without any of the side effects that are associated with them. It’s beneficial sedative qualities are probably due to chemical constituents in it that are known as valepotriates and volatile oils.
There have been numerous clinical trials validating the effectiveness of this herb as a sleep aid.
In this first study, 128 individuals were given 400 mg of a solution of this herb mixed with water, or a commercial preparation consisting of 60 mg of valerian and hops or a placebo.
The participants took each of the three preparations three times in random order over the course of nine non-consecutive nights.
The next morning they filled out a questionnaire regarding how well they slept the previous night.
Compared to the placebo, the extract of this herb caused a significant improvement in the time it took them to fall asleep, with fewer nighttime awakenings than usual.
The effect was found to be more pronounced and those in the group who classified themselves as poor sleepers.
In this second study, eight individuals with mild insomnia were evaluated to see what effect it had on sleep latency. Sleep latency is the amount of time it takes to actually fall asleep after retiring.
The results were based on nighttime motion that was measured by activity meters worn on the wrist and from responses to questions on questionnaires the next morning.
These individuals were given a sample of either 450 or 900 mg of an aqueous solution containing this herb or a placebo. Each individual was randomly given one sample nightly, Monday through Thursday, for a total of three weeks, or 12 nights of evaluation.
The group that was given the 450 mg sample saw a decrease in their sleep latency times from about 16 minutes to nine minutes.
The questionnaires also indicated that these individuals saw improvements in the quality of their sleep.
It Can Reduce Your Anxiety Levels
Due to its sedative effects, valerian may also prove useful in relieving anxiety levels.
This means, it may prove beneficial for most stress related conditions.
It is thought to reduce mental activity in those that have trouble quieting their minds.
In opposition to most sedatives, in general, valerian has a calming effect instead of a sedative effect.
One of its herbal actions is that of a nervine, which is a category of herb that helps to calm the nervous system.
However, unlike most prescription sedatives, it does not cause a drugged feeling in most individuals.
Clinical studies on this herb as a treatment for insomnia have found that a dosage of 300 up to 900 mg, taken one hour before bedtime may help.
When taken as part of an alcohol-based tincture, 5 mL can be taken before going to bed.
It is often used in combination with other herbs such as hops, lemon balm, passionflower and skullcap.
A tea can be made from this herb that will help with insomnia.
However, keep in mind that if you drink several cups of tea before going to bed, you may have to get up numerous times during the night to urinate.
A dosage of 50 to 100 mg, taken two or three times a day, may help to reduce anxiety levels.
Be advised that it does not produce as dramatic an effect as a sleeping pill, and may take up to three weeks before any benefits are noticed.
Side Effects and Contraindications
There are few adverse events associated with this herb, but common side effects include dizziness, gastrointestinal problems and headaches, usually with extended use. Typically, if side effects are noted, reducing the dosage usually corrects the problem.
Extended use of valerian in large doses can result in depression and melancholy. Therefore, it should not be taken for long periods.
If you are currently taking medications for anxiety or insomnia, it is recommended that you do not take this herb.
It is also contraindicated in pregnant or breast-feeding women.
Valerian has been used as a medicinal herb since the times of ancient Greece and Rome. Hippocrates commonly prescribed it in the fourth and fifth centuries, B.C.
In conclusion, for those of you with mild insomnia or anxiety problems, this herb could be just what you're looking for, without any of the side effects of prescription medications.
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Valerian is a popular herb that has been used for thousands of years as a sleep aid. It has a calming effect, making it useful for problems such as insomnia, anxiety and other stress-related conditions. 
