Escaping Sleepless Nights: The Natural Approach to Insomnia
Insomnia, the frustrating condition of having trouble falling or staying asleep, or waking up too early, leaves sufferers feeling exhausted and irritable throughout the day. While a stressful event can trigger a brief bout of sleeplessness, for over 20 million Americans, it's a chronic affliction, disrupting their sleep most nights. In fact, inadequate or unsatisfying sleep is the most common sleep disturbance in the United States, with up to 40% of adults reporting occasional insomnia, and nearly 20% suffering from a severe form. Severe insomnia is defined as difficulty initiating or maintaining sleep at least three times a week for a month or more, resulting in debilitating daytime fatigue. This constant lack of restful sleep severely impairs both cognitive and physical functioning.
The Problem with Prescription Sleep Aids
In the past, many people turned to doctors for prescription sleep medications. However, these drugs come with a host of undesirable side effects, including stomach issues, dizziness, poor coordination, and daytime drowsiness. Furthermore, these medications often induce sedation or unconsciousness, not the genuinely restorative, healing sleep the body truly needs.
A Natural Alternative: The Rise of Valerian
Fortunately, those struggling with sleeplessness do not have to choose between sleep deprivation and unwanted medication. A growing number of Americans are turning to natural and complementary medicines for relief. Popular natural aids include Melatonin, Chamomile, Tryptophan, and Kava.
One particularly well-regarded herb is Valerian (Valeriana officinalis). Native to Europe and Asia, and now grown globally, its name is thought to derive from the Latin word valere, meaning "to be healthy or strong." The root of the plant contains its active constituents, and its use as a natural sedative and anti-anxiety treatment has a history stretching back over 2,000 years.
A Long History of Use
The ancient Greek physician Galen recommended valerian for insomnia in the 2nd Century A.D. Historically, it was also used to treat a wide array of other conditions, from skin ailments like sores and acne to digestive and urinary tract issues.
Valerian extracts gained significant popularity in the U.S. and Europe in the mid-1800s. Although it was eventually replaced in common medical practice by prescription sedatives, it remains a popular and widely used natural sleep aid in North America, Europe, and Japan. While the exact active compounds are not fully understood, preparations are often standardized to their valerenic acid content.
Several studies suggest that this natural sleep aid can improve sleep quality and reduce the time it takes to fall asleep for up to four to six weeks.
In the United States, Valerian is sold as a dietary supplement. It is important to note that dietary supplements are regulated as foods, not drugs. Because consistency testing is not always required for manufacturing, the composition of valerian products can sometimes vary between batches.