Over the course of a year, more than ½ of the U.S. population will have trouble falling asleep and about 33% will suffer from insomnia on a regular basis. Loss of sleep, especially recurrent episodes can be a source of much anxiety.

Many clinical studies have shown conclusively, the ability of Valerian root to be effective in both helping one get to sleep and secondly to remain asleep. In one double blind study reported in Botanical Influences on Illness, people received valerian root or a placebo. In the valerian group “44% reported perfect sleep and 89% reported improved sleep”. Valerian has also been shown to reduce sleep latency or the time it takes to fall asleep as well as to control anxiety.

The root of this native plant, common to North America and Europe, has been used in folk medicine for centuries as a mild sedative. Although unrelated, it is referred to as the Valium of the 19th century. Unlike pharmaceuticals prescribed for sleep, Valerian is non-– addictive and with proper dosage does not produce a hangover like effect. In fact it has been shown to reduce morning sleepiness.

Valerian is a class one herb, which means according to the Herbal Safety Handbook, it is generally regarded as safe and has no contraindications. It is approved by the FDA for food use.

Other factors which may aggravate insomnia include stress, alcohol, caffeine, nicotine and other drugs, sugar, cheese, and chocolate. A deficiency of calcium and magnesium can also contribute to insomnia. Other things which may contribute to a good night’s sleep include foods high in tryptophan like bananas, celery, figs or dates, a warm bath, and herbal teas such as chamomile, passionflower and catnip. As with any medical condition be sure to consult with your health care provider. This information is for educational purposes and is not intended to serve as medical advice.