Few things can be as frustrating as struggling to fall asleep at night, especially when the issue becomes chronic. Ample sleep is crucial to your overall health; without it, your body and brain simply cannot function to the best of their abilities. Luckily, there are a few steps you can take to promote better sleep and finally get some rest. One thing you might want to consider is adding a supplement to your nightly routine. And while melatonin may be the most popular option out there, it also comes with some potential side effects. Fortunately, there are a few other natural options that you might want to choose instead.
To discover the best affordable, natural sleep supplement out there, we checked in with nutritionist Mary Sabat. She told us that Valerian root is a great option. Learn more about the benefits of this herbal remedy below.
Valerian root
Valerian root is a natural supplement derived from the Valerian officinalis plant. You can typically purchase it in capsules, teas, or tinctures, and it has a range of benefits, including the fact that it can help relieve symptoms of anxiety, depression, and even PMS. However, perhaps one of its biggest and most widely known benefits the fact that it can promote a faster, more restful sleep.
"Valerian root has long been used as an herbal remedy for sleep disorders and has gained popularity for its potential to promote better sleep," Sabat says, noting that this supplement "has been traditionally used as a sleep aid due to its calming and sedative effects" and "may help in reducing the time it takes to fall asleep and improving sleep quality, leading to a more restful sleep." Perfect!
There are a few reasons Valerian root can be great for sleep. For starters, it's known to help reduce anxiety and stress, which is one of the main factors that could prevent you from getting a good night's rest. "Valerian root has shown potential in reducing anxiety and promoting relaxation, which can help individuals achieve a more peaceful state of mind conducive to sleep," Sabat shares.
Additionally, this remedy can increase the levels of your gamma-aminobutyric acid (a.k.a. GABA) in your brain. "GABA is an inhibitory neurotransmitter that helps regulate neuronal excitability. By enhancing GABA levels, valerian root may help calm the nervous system and promote relaxation," Sabat explains.
It's also worth noting that Valerian rote comes with minimal side effects. "Valerian root is generally considered safe for short-term use, and its side effects are usually mild," she tells us. Melatonin, on the other hand, could result in dependence in the long run, and often results in drowsiness the following morning.
However, "some people may experience gastrointestinal discomfort" while taking Valerian root, so just as with anything else, it's important to monitor how your body responds to this supplement and speak to a doctor if necessary.
The bottom line
At the end of the day, there are many factors that can play a role in your ability to get a good night's sleep, from the food you eat throughout the day to your stress levels. However, in addition to practicing healthy bedtime habits that can set you up for a good rest, adding a supplement like Valerian root could be one great way to fight insomnia and get the sleep you deserve.
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