Which Is Better for Sleep: Valerian Root or Melatonin?
There isn't enough coffee in the world to compensate for a bad night's sleep, which is why many people keep supplements that promote better sleep on hand. But, with so many options, which are the best for promoting a good night's sleep? Fortunately, two of the most popular sleep aids, melatonin and valerian root, have your back (or side, depending on how you sleep at night!).
These supplements, however, have different effects on the body, and while some sleepers swear by valerian, melatonin is a must-have sleep supplement for others. Your mileage may vary, as with anything in life. We've broken down the valerian root vs melatonin comparison below so you can make the best decision for a good night's sleep!
What exactly is melatonin?
Melatonin is a naturally occurring hormone in your body produced by the pineal gland in your brain, which regulates your body's internal clock. This hormone's levels tell your body when it's time to sleep and when it's time to wake up in the morning. To get enough REM sleep to adequately rest and recharge all of your vital systems, you must secrete enough melatonin to sleep all night.
Melatonin levels vary depending on the time of day and the amount of light you receive; during the evening hours, when the sun is setting, your body produces more, while melatonin levels decrease as the sun rises in the morning.
Melatonin's mechanism of action
Having the appropriate amount of melatonin in your body at the appropriate times ensures that your circadian rhythm is not thrown off. While this may sound like a dance term, it has nothing to do with the cha-cha; your circadian rhythm is your natural regulator when it comes to the cyclical physical and mental changes your body and mind go through throughout the day.
This natural rhythm can be disrupted if you are exposed to too much light at night, suffer from jet lag from travel, or work night shifts. Taking melatonin before bed can help keep your circadian rhythm in check, as can avoiding blue light or other electronics that emit light during the evening hours.
What dosage of melatonin should I take?
Because your health needs and concerns are unique, consult with a doctor before beginning a melatonin regimen. Always read the label of any melatonin supplement and do not exceed the recommended dosage. You should begin with a low dose and gradually increase it until you are getting a good night's sleep.
How frequently should I take melatonin?
Create an action plan for how long to take melatonin and whether you should aim to discontinue it after establishing better sleep habits after consulting with your doctor about the appropriate milligram dosage. Eventually, you won't need this sleep aid to sleep soundly; however, research suggests that melatonin has additional health benefits. Definitely something to think about!
What exactly is valerian root?
Melatonin may not be suitable for everyone, which is where valerian can help. The primary distinction between melatonin and valerian root is that melatonin is a hormone, whereas valerian root is a herbal supplement. It's also a tried-and-true remedy; valerian has been used as a sleep aid for over 2,000 years!
Valerian comes from a bush with pink flowers. The plant's root contains the oils and compounds required for a restful night's sleep.
What is the mechanism of action of valerian root?
Your brain contains numerous neurotransmitters, one of which is known as GABA (gamma-aminobutyric acid). GABA is in charge of regulating nerve impulses in the brain. A compound in valerian root appears to prevent your brain from decomposing GABA. You should feel more relaxed and fall asleep faster if you have more GABA in your system.
Which is better, melatonin or valerian root?
Comparing melatonin to valerian root is akin to comparing apples and oranges. The first is a hormone, and the second is a herbal supplement. As a result, they both have different effects on the body. Before deciding which to try, consider why you're having trouble sleeping in the first place.
Melatonin may help regulate your internal clock—so you can achieve the sleep success you seek—for those working late night shifts, world travelers suffering from jet lag, or those who find themselves rising before the sun on a regular basis.
A valerian root supplement, on the other hand, may help you unwind if you're having trouble falling asleep due to a worried mind or anxiety.
Consult a healthcare professional first, especially if you find yourself awake at night more frequently than you'd like. You don't want to take your sleep issues lightly!
Can you take melatonin and valerian root together?
Valerian root can be combined with melatonin to treat restless nights and irregular sleep patterns—a it's potent 2-for-1 deal! Either of these nutrients may help you support your sleep-wake cycle, so you wake up feeling rested and recharged.
What else can I do to improve my sleep quality besides taking melatonin or valerian root?
Melatonin and valerian root are both helpful in achieving a full and restful night's sleep, but they aren't the only options. Food has a significant impact on your health, including how well you sleep! Make sure your diet is well-balanced, like the Mediterranean diet, which is high in fresh fruits and vegetables, whole grains, and healthy fats. Eating smaller portions may help you stay fuller for longer and keep you away from the fridge for late-night cravings, which can disrupt your sleep.
A regular fitness routine can also help you sleep better, but make sure to avoid vigorous exercise in the few hours before bed to keep your heart rate and blood pressure within normal ranges. Your body must be completely relaxed in order to sleep well. If you feel the need to exercise right before bed, try simple stretches or yoga.
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