As people learn about the possible downsides of using sleeping pills for a long time, many are searching for a better, safer way to get a good night’s sleep. People with serious, long-standing insomnia may need to try a number of tactics, but there are quite a few approaches that can be helpful. Some herbal medicines are worth a try.
Valerian for a Good Night’s Sleep?
Q. I switched from Benadryl to valerian root several years ago. It’s relaxing and provides a good night’s sleep. Does this herb have anticholinergic activity like the ingredient in Benadryl or similar drugs?
A. As far as we can tell, valerian root does not have anticholinergic activity. It should be less likely to cause a morning hangover, cognitive impairment or other problems than diphenhydramine, the ingredient in Benadryl and most PM sleep aids. Recent research shows that a 1600 mg dose of valerian does not interfere with driving ability on a simulator (Accident; Analysis and Prevention, July, 2016). That is not the case with most OTC sleep aids containing diphenhydramine.
The research does show that valerian root affects receptors tuned to gamma-aminobutyric acid, or GABA (Savage et al, Phytotherapy Research, Jan. 2018). These are the same receptors that respond to anti-anxiety drugs. Calming anxiety can have sleep-promoting benefits for people who are worrying themselves awake.
The scientists conclude:
“Collectively, the literature reveals preclinical and clinical evidence for various phytomedicines modulating GABA-pathways, with comparative anxiolytic effect to the current array of pharmaceuticals, along with good safety and tolerability profiles.”
Valerian Helps Against Insomnia:
There are data to support better sleep with valerian root taken in the evening (Evidence-Based Complementary and Alternative Medicine, online, June 30, 2014). Adding hops extract to valerian appears to work better than valerian extract alone (Phytotherapy Research, Sept., 2007). A randomized controlled trial of a combination of valerian root with hops and jujube (Vagonette®) found that it helped people fall asleep more quickly and sleep longer, without significant side effects (Palmieri, Contaldi & Fogliame, Nature and Science of Sleep, May 26, 2017).
There is more information about valerian, hops and other non-drug approaches to overcoming insomnia in our newly revised Guide to Getting a Good Night’s Sleep. It can be downloaded for $3.99 at www.People’s Pharmacy.com.
Revised 2/15/18
