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'''Valerian Root for Sleep Improvement '''
'''Valerian: Help for Post-Menopausal Insomnia?'''
*Source:http://www.motherearthnews.com/natural-health/valerian-root-for-sleep-improvement-zbcz1503.aspx
*Source:http://www.huffingtonpost.com/dr-michael-j-breus/valerian-insomnia_b_1028544.html
:By Chelsea Clark (Natural Health Advisory Institute)  
:By Dr. Michael J. Breus (Clinical Psychologist; Board Certified Sleep Specialist)  


Have trouble falling and staying asleep? Suffer from insomnia or another sleep disorder? No one enjoys lying awake at night trying, to no avail, to drift into sleep. While over-the-counter sleep medications or prescription drugs might be tempting to combat a sleepless night, they don’t always work and can put you at risk for several negative side effects, such as cognitive impairment. These can be especially dangerous for youth. Instead, look to all-natural herbal solutions, such as valerian root, for sleep disorder and insomnia treatment.
What Is Valerian Root?


Valerian is an herb that has yellowish-brown roots, dark green leaves, and white and pink flowers. The root of this plant has been used for centuries for its medicinal properties. Primarily, valerian is known for it’s sedative qualities, which can help to increase sleepiness, as well as to decrease nervousness and restlessness. In many European countries, valerian root extract is a commonly used, approved over-the-counter medicine for the treatment of insomnia, anxiety, and disturbed sleep.


Valerian has a variety of active compounds that give it these sedative qualities. These include valerenic acid, amino acids, and more. Although the mechanism is not entirely known, researchers do know that valerian root extracts increase the activity of GABA, one of the body’s main neurotransmitters that reduces excitability of the nervous system. By doing so, valerian has a calming effect in the body.
Here’s some potentially good news for the millions of women who are coping with insomnia as a consequence of menopause: A recent study indicates that the herbal supplement valerian is an effective treatment for women with post-menopausal insomnia.
Does Valerian Improve Sleep Quality?


Studies have found significant improvements in sleep quality, the amount of time it takes to fall asleep, and the depth of sleep in studies using valerian root. One review found that valerian may decrease the time it takes to fall asleep by 14 to 17 minutes. Another study found that 530 mg daily of valerian root significantly improved insomnia symptoms in postmenopausal women aged 50 to 60 years old.
Researchers at the University of Tehran examined the effects of valerian on post-menopausal women suffering from insomnia. One hundred women between the ages of 50-60 participated in the study. All the women had reported problems with insomnia. The women were divided into two groups: The first group was given a twice-daily dose of valerian for two weeks and the second group received a placebo. The women who received valerian experienced a significant improvement in the quality of their sleep, compared to those in the placebo group. Researchers reported that 30 percent of women who took valerian for the two-week study period saw a positive change in their sleep quality, compared with 4 percent of women in the placebo group.


Valerian root can mimic the effects of some anti-anxiety and sleep medications, but it is without side effects and is considered very safe. One of the main advantages of valerian is that it does not produce a “hangover” effect, meaning that no side effects are felt upon waking. It is also useful for the treatment of anxiety, depression, and restlessness, as well.
Valerian, a flowering plant that is native to both Europe and Asia and is now also grown in North America, has long been used medicinally, particularly for sleep — the ancient Greeks wrote about its power in treating sleeplessness. It is the plant’s root that is cultivated and processed for use in supplements, which have been popular and widely available for decades. There has been no significant research into the long-term effects of valerian use, which is a significant omission — as with any medicinal sleep aid, “herbal” or not, we need an understanding of its effects on the body over the long term, both in terms of its safety and its effectiveness. The short-term side effects of valerian, however, we know to be relatively mild, consisting of headaches and stomach upset.
A Combination of Herbs Is Often Most Effective


Valerian alone may produce substantial benefits and can help you to fall asleep and stay asleep, but many studies show that using valerian in combination with other sedative herbs is extremely effective. Try valerian with hops extract (Humulus lupulus), which has been shown to increase time spent sleeping as well as time spent in deeper sleep.Lemon balm and valerian is another effective combination, which can be used in children to help reduce restlessness and promote healthy sleep.
Women face challenges to sleep throughout their lives, but menopause often brings with it particularly difficult obstacles to sleep. According to the National Sleep Foundation, 61 percent of post-menopausal women report experiencing some degree of insomnia. What happens during menopause that wreaks such havoc with sleep? There are several factors:
How to Use Valerian Root for Sleep Improvement


Valerian can be purchased as a dietary supplement. The recommended dose ranges from 30 to 600 mg daily about 30 minutes to two hours before bedtime. You might also try valerian root tea, which can be found in natural groceries. Drink a cup of tea before bed to promote sleep.
• Hormone shifts. Starting in peri-menopause, the hormones estrogen and progesterone begin to fluctuate, and these short-term shifts can be disruptive to sleep. Over the course of menopause, the body’s levels of estrogen and progesterone decrease. Both estrogen and progesterone have effects on sleep, and the new, decreased, post-menopausal levels of these critical hormones can make sleep more difficult.


• Physical symptoms. Menopause brings about a number of physical symptoms that can be very uncomfortable and also challenging to sleep. Hot flashes in particular can pose frequent interruptions to a woman’s nightly sleep, leaving her feeling fatigued and sleep deprived. Over time, interrupted sleep can take on a life of it’s own—insomnia and disrupted sleep can persist even after the hot flashes have disappeared.
• Mood changes. The process of menopause has not only significant physical changes, but also emotional ones. Some women will experience depression, anxiety and other mood disorders in greater frequency during menopause. These mood-related shifts can be a cause of sleep deficiency — they can also be a consequence of insufficient sleep.
Lack of sleep during and after menopause can be disruptive to a woman’s overall physical health, and also to her general sense of well being and quality of life. One recent survey indicated that 76 percent of women who experienced insomnia related to menopause reported a moderate to significant impact on their quality of life. More than a third — 34 percent — said their intimate lives were affected.
Women and their physicians are not talking about sleep problems nearly as much as they need to be. A recent survey revealed that 62 percent of women who participated had not spoken with their doctors about their problem sleeping. If that’s not bad enough, here’s an even more distressing piece of data: Of the women who did talk with their doctors about their struggles with sleep, 90 percent reported having to initiate the topic themselves. We can — and must — do better than this, both as patients and physicians.
Valerian may be a promising option for post-menopausal women experiencing insomnia, but I do encourage my patients to try making adjustments to their regular habits and choices as a first step before pursuing any sleep aid — and make no mistake, even herbal remedies are chemicals in the body. Here are some options to consider:
:• Exercise, especially early in the day. Physical activity is a mood booster for the rest of the day, and exercise in the morning, especially in sunlight, can help strengthen our circadian clocks, which weaken as we age.
:• Limit caffeine. Start by cutting yourself off from caffeine to later than 2 p.m. Your morning cup of coffee may still be okay, but if you continue to have trouble sleeping, it may be time to consider pulling that no-caffeine deadline back even earlier.
:• Mind-body exercise. Yoga, tai chi — these disciplines work to strengthen both the physical and the mental self, and there are indications they provide benefits for sleep.
:• Talk to you doctor. This one is a must, for everyone. Make sleep a part of your regular conversation with your doctor. Don’t wait for the topic to come up on it’s own — initiate the conversation. And always consult your physician before adding a chemical sleep aid — even an herbal one — to your regimen.
Sweet Dreams,
Michael J. Breus, PhD
The Sleep Doctor™
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'''Valerian Root for Sleep Improvement'''
'''Valerian Root for Sleep Improvement'''
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