Smarter Sleeping 101

Each week we will be outlining the benefits and potential side effects of an ingredient included int he SleepSmart complex. These entries will be taken from a credible source to ensure validity. This is solely for the benefit of our customers to learn more about what SleepSmart is and if it is right for them. This week’s Supplement Fact covers Valerian, a key ingredient in the SleepSmart complex.

From Web MD

What is valerian?

Valerian is an herb that people have used for centuries for anxiety and as a sleep aid. It is also used to ease menstrual and stomach cramps. It comes from the root of the valerian plant, found in areas of North America, Europe, and Asia. Of the more than 200 known species of valerian, the Eurasian variety V. officinalis is the one people use most often as medicine. Valerian root is known for smelling like sweaty socks.

Valerian is sold as a dietary supplement and is available as an extract in powder or liquid form, as a dried herb in tea form, or in pills. As a sleep aid, valerian is most effective if you take it shortly before bedtime. For anxiety, you may take a dose 3 times or more during the day, including before bedtime.

People often use valerian in combination with other herbs, including St. John’s wort, passionflower, lemon balm, kava, and hops.

Valerian does not interfere with sleep cycles or with restful REM sleep.

What is valerian root used for?

People use valerian to relieve anxiety, depression, and poor sleep, and also to ease menstrual and stomach cramps. Research shows valerian has a mild calming effect that does not usually result in sleepiness the next day. As a sleep aid, valerian seems to be most effective for people who have trouble falling asleep and who consider themselves to be poor sleepers. It also has had good results for people who wake up during the night. Some studies show that valerian may provide quick relief for poor sleep; however, it may take 2 to 4 weeks of daily use to bring improved sleep for people with serious insomnia.

Is valerian root safe?

Side effects from valerian are rare but can include mild headache or stomach upset, abnormal heartbeats, and insomnia. Because of valerian’s calming effect, you should not take it at the same time as other calming medicines or antidepressants (or do so only under medical supervision). You also should not take valerian if you will be driving or need to be alert.

The U.S. Food and Drug Administration (FDA) does not regulate dietary supplements in the same way it regulates medication. A dietary supplement can be sold with limited or no research on how well it works.

Always tell your doctor if you are using a dietary supplement or if you are thinking about combining a dietary supplement with your conventional medical treatment. It may not be safe to forgo your conventional medical treatment and rely only on a dietary supplement. This is especially important for women who are pregnant or breast-feeding.

For more on Valerian - click here.

So that we may all have a restful weekend, here are your sleep tips of the week. Have a great weekend everyone!

Don’t drink alcohol or caffeine before bedtime.

Don’t eat three hours before bedtime. You’ll fall off faster.

Hide bright clocks to avoid clock watching. Cover any other lights (such as LED lights on VCR’s).

Make the room as dark as possible—thick window coverings will also keep noise out.

Keep the bedroom cool, ideally between 65 and 72 degrees.

Use a noise machine or soothing CD. A constant, dull drone will soothe the mind and block out any sudden noises. Ever wonder why mother’s run vacuum cleaners to get their babies to fall asleep?

Wind down before bedtime. A pre-bedtime ritual like reading or taking a shower or bath will relax you.

Get into a sleep schedule. Try not to wake your mate if your sleep hours differ.

Use essential oil of lavender on the pillows.

Replace the pillow if you find yourself scrunching it up, folding it in half, or rearranging it through the night.

And of course, shameless plug, using SleepSmart ™ will do the trick!