How To Sleep Better By Drinking Valerian

Valerian is very useful to help us relax and sleep, but it will not be effective in cases of chronic insomnia. Although it is not addictive, prolonged treatment is not recommended.

Native to Europe and some parts of Asia, it has been introduced to Spain. It is very common in humid forests and on the edge of streams, from the plains to the sub-mountainous areas.

In pharmacology and phytotherapy, the underground organs (rhizomes, roots and stolons) or their phyto-extracts are usually used.

Yes, we are talking about Valeriana officinalis,  commonly known as valerian, and here are some tips on how it should be prepared, as well as how it is suggested to consume it.

In the same way, some tips are offered to be able to rest in a more optimal, simple way and without many demands.

It’s just a matter of spending a little more time so that you can get a proper rest each night.

Characteristics of valerian

The Greeks and Romans already used this plant for its powerful medicinal properties. Hippocrates and Galen refer to it in their studies and writings.

At present, several investigations have been carried out. These seem to corroborate that valerian is used to treat insomnia, relax us and help us sleep.

However, it must be remembered that valerian helps in mild and mild cases, it would not solve chronic problems. For which it is suggested, first, to go to a specialist.

It is sedative due to its properties, allowing:

• Relax the muscles.
• Reduce stress and anxiety. This is because it interacts with some neurotransmitters related to the nervous system.
• Sleep better and more peacefully.

Can I use valerian at other times?

In addition to the above, this plant has other properties that are worth highlighting.

Thanks to their relaxing effect, they can help us in various nervous conditions. Although it will only allow us to alleviate the symptoms, it can be of help in specific cases.

Some of these problems would be:

• Anxiety
• Hysteria
• Palpitations
• Depression
• Stress

It can also be useful to reduce certain problems caused by stress such as:

• Irritable colon
• Intestinal spasms
• Migraines
• Hypertension
• Bruxism
• Asthma

Finally, thanks to the fact that it can be used as an anti-inflammatory, it can help us alleviate the symptoms of certain conditions such as:

• Premenstrual syndrome
• Fibromyalgia
• Back pains
• Muscle pains
• Rheumatism
• Low back pain
• Sciatica

However, remember that valerian is not a treatment. It can simply help us alleviate certain symptoms of these problems. However, in no case will it cure us.

For that, we must always go to our trusted doctor.

How can valerian be consumed?

There are different ways to take advantage of the benefits of this plant and treat insomnia, among other symptoms.

Capsule

It is consumed 1 per day with a glass of water (preferably before going to sleep). In this case, it is best to always have a prescription or the advice of a specialist.

Abstract

It is also ingested before going to bed each night.

Maceration

Ingredients

• 6 grams of valerian root
• ½ liter of water

Preparation

• Let it rest for 10 hours (it can be overnight).
• Then sweeten with honey and sip throughout the day.

Dust

First, crush the roots and then mix with honey. You can consume it on an empty stomach. However, you shouldn’t take more than 6 grams a day.

Infusion

You can drink it before going to bed. You shouldn’t have more than 1 cup per day.

They are found in herbalists and naturist houses.

Ingredients

• 1 tablespoon of dried valerian roots (15 g)
• 1 cup of water (250 ml)

Preparation

• First, heat the water. When it boils, add the tablespoon of valerian and then let it infuse for a few minutes.
• Finally, let it cool for 5 minutes, filter and sweeten before drinking.

Keep in mind that, despite having a rather bitter taste and a very strong aroma, it is very good and will help you sleep.

Attention: It is not recommended to consume valerian tea for more than 6 weeks in a row.

Also, in some people it can cause dizziness or stomach pain. In that case, the intake must be stopped.

Although it is not addictive, it is not advisable to repeat the treatment too many times a year. It is also not recommended to mix with medications without first consulting your doctor.

Also, it is not advisable to mix it with alcohol.

They cannot consume valerian :

• Pregnant women
• Nursing mothers
• Children under 12 years
• People with liver disease
• Patients who are under medical treatment and take drugs to sleep or calm down

How to sleep better?

In addition to taking advantage of the benefits of valerian or a similar tranquilizing plant, we can comply with a healthy routine to sleep and rest better. Some tips that can help you:

Follow a schedule

Both to go to bed and to set the alarm clock. The body needs an order and to comply with a routine.

Therefore, you can try to always do the same “rituals” before sleeping. These can be, for example, taking a bath, drinking hot tea or reading.

Condition the room

It is preferable to sleep at night when there is no clarity. And it is that our body usually associates this with the moment of going to sleep. Thus, it sends a signal to the hypothalamus, which is responsible for secreting a hormone called melatonin that induces sleep.

Therefore, it is advisable that your room is as dark as possible and at the right temperature. Do not forget that in the early morning the centigrade degrees of our body decrease. Also try that there are no annoying noises.

Disconnect

In these times it is a bit complicated, but it is necessary to put aside the mobile, the tablet or the PC.  Try not to think about problems, tasks, and obligations when you go to sleep.

Leave electronic devices out of the room. Also, try not to watch television in bed or before going to bed.

Be careful what you consume

You need to pay attention to what you eat at dinner time. Avoid:

• The coffee
• The alcohol
• The chocolate
• Some types of tea
• The drinks
• The fats

Eat something light and light. Don’t go to bed with a very full stomach. Otherwise, you may find it more difficult to fall asleep as you are still digesting.

The bed is not the office

A very common mistake is “taking work to the bedroom.” This can cause the brain to not understand when it is time to sleep and when it has to be alert to produce more.

Therefore, it is advisable to finish work tasks in the living room and then go to bed. The same is recommended for lunchtime and even for couple discussions.

do exercise

If you stay physically active and practice sports, you will be more tired at night. Thus, you will probably fall asleep as soon as you rest your head on the pillow.

You will also be taking advantage of the benefits of exercise such as:

• Lose weight
• Have greater respiratory and cardiac capacity
• Socialize
• Avoid sedentary lifestyle

• Release tension and stress

Did you like these tips? We hope you put them into practice. In addition, you can use valerian on specific days when it is difficult for you to sleep.