Valerian
Hippocrates' sleep trick
editorial.overview
What makes valerian so special as a medicinal plant?
There are several species of valerian, but only Valeriana officinalis is used as a medicinal plant, known as the true valerian. Its name comes from the Latin “valere” (“strong, healthy”) and over time evolved into valerian.
The calming effect of valerian is due to the valerenic acids (mono- and sesquiterpenes) it contains, which are used in tablets, dragees and drops. These acids are obtained from the dried rhizome of Valeriana.
The plant's characteristic valerian smell is caused by its essential oils. While the scent is attractive to cats, most people find it unpleasant. This is why coated valerian tablets are often preferred to taking Valeriana as drops or tea. Valerian is available as ready-made preparations such as dragees, tablets, drops and tincture, as well as tea bags, infusion powder and loose valerian roots.
How does valerian work for sleep disorders?
The effectiveness of valerian against sleep disorders is the result of the interaction of several ingredients.
The calming valerenic acid and other active substances affect the metabolic activity of nerve cells and reduce their excitability. They influence the neurotransmitter gamma-aminobutyric acid (GABA), producing a relaxing and antispasmodic effect.
Synthetic sleeping pills force sleep, whereas valerian is regarded as a beneficial sleep preparer and increases the body's natural readiness to fall asleep. This plant eases falling asleep and can improve the ability to stay asleep, so you feel more refreshed on waking. However, these effects do not appear immediately but only with regular use.
editorial.facts
- Valerian was already used in antiquity as a medicinal plant by the famous Greek physicians Hippocrates and Dioscorides.
- Valerian is used as a flavouring in liqueur, beer and non-alcoholic root beer.
- The alkaloid present, actinidine, is considered an attractant for cats – similar to catnip.
What other complaints besides sleep problems can valerian help with?
Studies show that valerian has calming and anxiolytic effects for nervous restlessness and exam anxiety. In stressful situations you can therefore consider a valerian preparation after consulting your doctor.
Valerian extracts may also be helpful for mental overwork, poor concentration, irritability, nervous heart complaints, cramp-like pains in the gastrointestinal tract and for tense muscles.
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Why is valerian often used in combination with other medicinal herbs?
For mild sleep disturbances, valerian is considered the most popular herbal remedy. Good partners for valerian are herbs with similar effects such as lemon balm, hops and passionflower.
Its calming effect can be enhanced by synergistic combination with other herbs.
For example, valerian is often combined with chamomile, lavender, lemon balm or hops to strengthen the sleep-promoting and anxiolytic effects. These herbs complement each other by jointly promoting relaxation, reducing stress and calming the nervous system.
The combination of different plant constituents provides a broader spectrum of action and can offer more individualised support, depending on the user's specific needs.
Why should valerian preparations be taken regularly?
Valerian preparations should be taken regularly because their full calming and sleep-promoting effect usually only unfolds after several days to weeks of continuous use.
The plant active compounds influence certain brain messengers and help to calm the nervous system. A single dose often shows only a mild effect, while regular use gradually prepares the body for relaxation and better sleep.
Natural relaxation: practical tips for using valerian in daily life
- Choose the form of valerian that suits you best. Tinctures and drops are easier to dose and highly concentrated. Coated tablets and dragees are more pleasant to take, handy for travel and can be taken throughout the day.
- For better sleep, take valerian for at least two weeks about one hour before going to bed. For dry extracts follow a daily dose of 400-600 mg; for a tincture ½ to 1 teaspoon (1-3 ml). This helps to avoid daytime drowsiness.
- You can take valerian root as a calming tea. Simply pour one teaspoon of valerian root over 150 millilitres of boiling water, let steep for 10 to 15 minutes and drink one cup before bedtime. The tea can be drunk 1-3 times daily. Note that you should not take more than three grams of dried valerian root per day.
- For a relaxing and sleep-promoting bath, pour 100 grams of valerian root into two litres of water, bring to a boil, strain after ten minutes and add the decoction to the bathwater. 10-20 minutes of bathing is recommended to relax the mind.
- In states of restlessness, a dose of 300 to 450 g of valerian extract in the form of drops or tinctures, distributed over the day, is recommended. The drops should be taken with a glass of water.
- Never combine valerian with synthetic medicines. Otherwise the mild effect of valerian may be masked by the synthetic product.
- Avoid alcohol while taking valerian preparations.
- As some people may react to valerian with drowsiness, they should not drive or operate machinery immediately after taking it.
- With prolonged use of valerian, stopping the product can lead to dizziness, heart racing and even disorientation. Pregnant and breastfeeding women and children under 12 should avoid valerian as a precaution. Allergic reactions are rare but possible.
These tips will help you support healthy sleep and a relaxed nervous system!
