The Quest for a Decent Sleep
Struggling to get a good night’s sleep? You’re not alone. Many Kiwis face sleepless nights, whether due to stress, anxiety, or lifestyle factors.
The effects of poor sleep are far-reaching, impacting your energy levels, mood, and overall health. While there are countless sleep aids on the market, many people are searching for natural solutions that are effective, non-habit forming and don’t leaving them feeling groggy in the morning.
Enter Valerian root—a natural sleep ingredient used for centuries.
Known for its calming properties, Valerian has been trusted to help people drift off without the side effects often associated with traditional sleeping tablets. In this article, we’ll explore how Valerian can help improve sleep quality, reduce anxiety, and support a decent nights sleep.
What is Valerian?
Valerian (Valeriana officinalis) is a flowering plant native to Europe and Asia. Its root has been used in traditional medicine since ancient times, particularly by the Greeks and Romans, to treat insomnia and anxiety. Today, Valerian remains popular for its calming effects, particularly for those looking for a more natural approach to sleep and relaxation.
Valerian root contains several active compounds, including valerenic acid, which interact with the brain’s GABA (gamma-aminobutyric acid) receptors. GABA is a neurotransmitter that promotes relaxation and reduces the activity of the nervous system, helping to quiet a busy mind and encourage sleep.
Why Do So Many Struggle with Sleep?
Sleep issues are increasingly common in New Zealand and it’s getting worse. This probably isn’t a surprise however – you have chosen to read an article about supporting your sleep.
According to a recent survey by the Mental Health Foundation, 48% of New Zealanders regularly struggle with sleep, with three out of five having difficulty staying asleep throughout the night. Nearly 45% of those surveyed said they got six hours or less sleep each night. 1
Inconsistent sleep not only impacts daily functioning but also mental well-being. Of those surveyed, 66% reported feeling tired after a poor night’s sleep, 64% experienced reduced motivation, and 50% had trouble concentrating or remembering. Additionally, 54% felt moody or irritable, and nearly 30% indicated that poor sleep negatively affected their mental health, leading to feelings of sadness or depression1.
The consequences of poor sleep can’t be overstated. Sleep is vital for your body to repair itself, regulate immune function, and maintain mental clarity. Prolonged lack of sleep can lead to increased risks of chronic health conditions, mood disorders, and impaired mobility, particularly as you age. Addressing these sleep issues early is crucial for maintaining overall well-being.
The Benefits of Valerian Root for Sleep
A Natural Sleep Aid
Valerian offers a non-habit-forming solution for those looking to improve sleep quality without relying on pharmaceutical sleep aids. Its natural compounds help soothe an overactive mind and body, making it easier to fall asleep and stay asleep.
Improves Sleep Quality
Research shows that Valerian root can improve the quality of sleep. A 2020 meta-analysis published in Journal of Evidence-based Integrative Medicine reviewed multiple clinical studies and found that Valerian helped individuals experience deeper, more restful sleep and fewer nighttime awakenings. Those who used Valerian were able to achieve more restorative sleep cycles, leaving them feeling more refreshed in the morning.2
Reduces Anxiety and Stress
Valerian is known for its anxiolytic (anti-anxiety) effects. By increasing GABA levels in the brain, it helps to calm the mind and reduce feelings of anxiety that can often prevent restful sleep. This makes Valerian particularly beneficial for those whose sleeplessness is rooted in stress or worry.
In a randomized controlled trial published in Phytotherapy Research 64 people with psychological stress were given Valerian Root extract. The study found Valerian Root extract increased alpha coherence and decreased theta coherence in the brain, improving anxiety and stress-related symptoms.3
Helps with Sleep Disorders
Valerian has shown potential for improving sleep latency (the time it takes to fall asleep) and reducing wake time after sleep onset. A study published in Psychopharmacology found Valerian Root extract reduced sleep latency and wake time after sleep onset in participants, making it a promising option for individuals seeking to improve sleep quality naturally.4
Valerian vs. Common Sleep Medications
While traditional sleeping pills can help with short-term insomnia, they often come with unwanted side effects such as grogginess, dependency, or even memory problems. Valerian, on the other hand, provides a gentler, long-term solution for improving sleep quality without these issues. One randomised controlled trial found long-term valerian treatment increased slow-wave sleep and reduced sleep latency without any reported side effects.5
Valerian is ideal for individuals who prefer natural solutions, are sensitive to medications, or want to avoid developing a reliance on pharmaceutical sleep aids. It’s also a great option for those who wish to incorporate a holistic approach to their sleep routine.
How to Use Valerian for Better Sleep
Different Forms of Valerian
Valerian can be found in various forms, including capsules, tinctures, and teas. At Koru Nutrition, you’ll find Valerian Root extract in our Koru Sleep capsules. Koru Sleep is carefully formulated to provide the right balance of Valerian Root alongside other synergistic ingredients for effective sleep support.
Combining with Other Natural Sleep Aids
Valerian can also be used alongside other sleep-promoting ingredients like magnesium and passionflower extract to further enhance its effects. For example, Koru Sleep combines Valerian with a blend of natural herbs and minerals, including Magnesium Glycinate, designed to calm the mind and body, offering comprehensive support for a good night’s rest.
Koru Sleep – Natural Sleep Support
At Koru Nutrition, we understand the importance of sleep for overall well-being, especially as we age.
Our Koru Sleep supplement combines the power of Valerian root with other natural ingredients, including magnesium glycinate and passionflower extract, to create a gentle, effective formula that supports better sleep. Koru Sleep is formulated to work in conjunction safely with the rest of Koru Nutrition’s products.
Here’s what our customers are saying:
“After taking Koru Sleep for just a week, I’m sleeping through the night for the first time in years! No more waking up at 3 a.m. feeling restless—this product has made a world of difference.”
– Sarah, Auckland
Tips for a Better Night’s Sleep
In addition to using Valerian, here are some practical tips to improve your sleep:
1. Set a consistent bedtime: Going to bed at the same time each night helps regulate your body’s internal clock.
2. Create a calming bedtime routine: Consider a warm bath or drink, reading a book, or practicing mindfulness before bed.
3. Limit screen time before bed: The blue light from phones and laptops can interfere with melatonin production.
4. Avoid caffeine late in the day: Caffeine can disrupt your ability to fall asleep, so try to cut it out after lunchtime.
Final Thoughts
If you’ve been struggling to get the rest you need, Valerian root could be the natural solution you’ve been searching for. With its proven ability to improve sleep quality and reduce anxiety, Valerian is a safe, gentle, and effective way to achieve better rest.
At Koru Nutrition, we’re dedicated to helping you enjoy the benefits of restful sleep as part of a healthy, active lifestyle. Try our Koru Sleep supplement and experience the power of natural sleep support. With the right combination of Valerian and a few simple lifestyle changes, a good night’s sleep is within reach.
Sources:
[1] https://www.sleepyhead.co.nz/sleep-guide/sleep-better-tips/2022-sleep-week-survey-results/
[2] Shinjyo, N., Waddell, G., & Green, J. (2020). Valerian Root in Treating Sleep Problems and Associated Disorders—A Systematic Review and Meta-Analysis. Journal of Evidence-based Integrative Medicine, 25. https://doi.org/10.1177/2515690X20967323.
[3] Roh, D., Jung, J., Yoon, K., Lee, C., Kang, L., Lee, S., Shin, K., & Kim, D. (2019). Valerian extract alters functional brain connectivity: A randomized double‐blind placebo‐controlled trial. Phytotherapy Research, 33, 939 – 948. https://doi.org/10.1002/ptr.6286.
[4] Balderer, G., & Borbély, A. (2004). Effect of valerian on human sleep. Psychopharmacology, 87, 406-409. https://doi.org/10.1007/BF00432503.
[5] Donath, F., Quispe, S., Diefenbach, K., Maurer, A., Fietze, I., & Roots, I. (2000). Critical evaluation of the effect of valerian extract on sleep structure and sleep quality.. Pharmacopsychiatry, 33 2, 47-53 . https://doi.org/10.1055/S-2000-7972.
