Experts Reveal Exact Bedtime That Could Prevent Late-night \u2018Second Wind\u2019 Insomnia<\/a><\/p>\n Valerian supplements are derived from the roots of Valeriana officinalis, a flowering plant native to Europe and Asia that has also naturalized in northeastern America, according to the American Botanical Council (ABC).<\/p>\n The plant has a “long history of medicinal use,” per the ABC, with the primary goal of reducing anxiety and stress as well as improving sleep quality<\/a>. It has historically also been used for migraines, fatigue and stomach cramps.<\/p>\n Read On The Fox News App<\/a><\/p>\n Valerian has historically been used for migraines, fatigue and stomach cramps.<\/p>\n (iStock)<\/p>\n Dried valerian roots can be prepared as teas or tinctures, while other plant materials and extracts have been distributed as capsules or tablets, per the NIH.<\/p>\n The agency noted, however, that there is a “relatively small amount of research” investigating the herb\u2019s impact on various conditions.<\/p>\n Popular Sleep Positions Could Be Damaging Your Nerves, According To Experts<\/a><\/p>\n However, Stefan Gafner, Ph.D., chief science officer of the American Botanical Council in Texas, confirmed that some clinical trials have explored valerian root’s effects.<\/p>\n A 2020 medical review published in the Journal of Evidence-Based Integrative Medicine found that both powdered root and root extracts show a “clear” benefit in treating anxiety, Gafner told Fox News Digital.<\/p>\n Valerian root and other parts of the plant can be prepared as teas, extracts, capsules and tablets.<\/p>\n The researchers concluded that valerian could be a “safe and effective herb<\/a> to promote sleep and prevent associated disorders.”<\/p>\n Click Here For More Health Stories<\/a><\/p>\n While valerian may have some benefits, Gafner said he doesn’t think it “makes sense” to compare it to diazepam (Valium).<\/p>\n “I can understand that both are used to relieve anxiety, but valerian is a much milder ingredient, and is really used for mild cases of anxiety and sleep issues,” he told Fox News Digital.<\/p>\n Some valerian users have reported improved sleep and reduced anxiety, according to recent research.<\/p>\n Unlike valerian, diazepam carries a risk of dependence and is generally prescribed short-term, the expert said, and the spectrum of potential adverse effects is “very different.”<\/p>\n Missing Sleep May Take A Hidden Toll On Your Brain And Longevity, Research Reveals<\/a><\/p>\n Gafner said he “absolutely” recommends the use of valerian root to relieve anxiety and stress<\/a> and to improve sleep.<\/p>\n “I have used it myself and I believe it\u2019s an ingredient with well-documented benefits, especially for people with problems falling asleep,” he said. “It is well-tolerated and very safe\u2026 although some sources caution [against] driving a car or using heavy machinery when using valerian.”<\/p>\n Valeriana officinalis, a herbal plant used as a mild sedative, in bloom.<\/p>\n Dr. Joseph Mercola, a board-certified family medicine osteopathic physician and author of the new book “Weight Loss Cure,” said valerian’s comparisons to Valium may “exaggerate what the science actually shows.”<\/p>\n Click Here To Download The Fox News App<\/a><\/p>\n “Valerian root contains compounds that appear to enhance calming brain chemicals<\/a>, particularly the neurotransmitter GABA, which helps quiet nerve activity and supports relaxation,” the Florida-based expert told Fox News Digital.<\/p>\n “Some studies do report modest improvements in sleep quality or shorter time to fall asleep, while others find no meaningful difference compared with placebo.”<\/p>\n Valerian supplementation may not be right for everyone seeking better sleep, one doctor said.<\/p>\n Side effects may include headaches, dizziness, digestive upset or next-day grogginess, Mercola noted, adding that he would not recommend it as a primary strategy for anxiety, stress or sleep.<\/p>\n “Because long-term safety studies remain limited, and supplement quality varies widely, you should approach valerian with caution rather than view it as a universal sleep solution,” he advised.<\/p>\n “I encourage people to focus first on strategies that correct the underlying drivers of poor sleep<\/a>,” Mercola advised. “When you fix those foundations, you often find that you no longer need an herbal sedative at all.”<\/p>\n “I encourage people to focus first on strategies that correct the underlying drivers of poor sleep,” one doctor advised.<\/p>\n “Bright sunlight during the day helps regulate your circadian rhythm and signals your brain to produce melatonin later at night,” he said. “At the same time, complete darkness [at night] supports the hormonal signals that allow deep, restorative sleep.”<\/p>\n Certain nutrients<\/a> can also promote relaxation and sleep quality, including magnesium, which helps to regulate the nervous system, according to the doctor.<\/p>\n Click Here To Sign Up For Our Health Newsletter<\/a><\/p>\n GABA may help to calm nerve activity, reduce stress markers and improve perceived sleep quality, Mercola said, while glycine \u2014 taken at about 3 grams an hour before bed \u2014 may support relaxation, promote the body\u2019s nighttime temperature drop, and improve sleep onset and overall quality.<\/p>\n Test Yourself With Our Latest Lifestyle 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