What happens if I take valerian at night?

Falling asleep is sometimes a difficult task. The fact is that when they go to sleep, many people, instead of relaxing, start to relax fill your mind with worries.

This also often occurs when waking up during the nightwhich can lead to insomnia.

Sleeping well is essential for the body to regain energy for the following day. Watching television late or keeping an eye on all kinds of devices already in bed are habits which ensure a “bad night”.

So, many people resort to “magic bullets”. Since over-the-counter remedies based on melatonin to those who require a medical prescription (zolpidem, for example).

Another option are products based on valerian, a plant known for its properties relaxing properties.

What happens if I take valerian at night?

The root and rhizomes of valerian (Valeriana officinalis) contain active ingredients such as valepotriates which can have a sedative effect.

In addition to its popular use as sleep inducerThanks to its compounds, it would also be effective for relieving headaches, depression, menopausal symptoms, premenstrual syndrome, arrhythmias and even tremors.

Serenia, a brand of this natural remedy that belongs to Bayer, reports that: “just like passionflower, valerian has various positive effects for the body, among which those linked to its sedative effect stand out.” It assures that “it is recommended for cases of excitement and insomnia” and that “helps recover physical and mental well-being in cases of nervousness and overload”.

Evidence from a meta-analysis of 16 randomized, placebo-controlled trials, published on the US National Library of Medicine website, also suggests that (valerian) can improve the quality of sleep and shorten the time needed to reconcile it without producing negative effects. However, he clarifies, “its effectiveness in combating insomnia is not yet entirely clear.”

The Mayo Clinic, in the United States, for its part, doubt it is that effective when it comes to solving sleep problems since, he states, “of all the valerian species, only the carefully processed roots of Valeriana officinalis have been studied.” Furthermore, he indicates that “not all studies have shown it to be effective.”

Prevention and effects of valerian

Various research cited by the Merck Manual shows that it is safe to take valerian in the usual doses, although they warn against possible adverse effectssuch as headaches, stomach problems, heart problems and even insomnia.

The medical publication states that some people remain sleepy the next morning if they consume high doses of valerian. In these cases it is recommended avoid driving or operating machinery.

The Merck Manual also does not recommend it for pregnant or breastfeeding women, children under three years old, and people with liver problems. Another warning: valerian may increase the effects of other sleeping pills and depressant substances, such as alcohol, benzodiazepines, and narcotics.

One issue to consider is that the effects of valerian are not immediate and, therefore, the indicated dose must be consumed for a period of between two and six weeks, once a day, one hour before going to sleep.

How to get better results

From Serenia they also recommend following a series of Healthy habits simple:

• to establish timetables go to bed and wake upbecause this will help the biological clock.

• Practice sports in the morning since physical activity will maintain the circulation and energy of the body during the day, and before bedtime, tiredness will do its job.

• “Dine like a beggar.” This sentence summarizes the following advice. Since digestion requires a lot of energy, you should eat small amounts several times a day. And for dinner it is advisable that it is two hours before going to sleepand light.

• Avoid long naps. They will prevent sleep at night. Specialists agree that the perfect nap should last 20 minutes maximum.

• Wear the bed only for sleeping: Reading or checking your phone are good ways to combat insomnia.