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BotanicalsCycle recommended
Valerian Root
Traditional herb for sleep onset and relaxation.
What it is
Valerian root (Valeriana officinalis) is one of the most studied herbal sleep aids. It contains valerenic acid and other compounds that interact with GABA receptors.
How it works
Valerenic acid inhibits GABA breakdown and may act as a partial agonist at GABA-A receptors, promoting sedation.
What the evidence says
Moderate evidence for subjective sleep quality improvement; effects are gradual, not acute like melatonin.
Safety Notes
- Has a strong, unpleasant odor (normal). Do not drive or operate machinery after taking.
- Cycling: 4-6 weeks on, 1 week off.
- Not recommended during pregnancy or while breastfeeding.
- Use caution with: active liver disease (caution), pregnancy/breastfeeding (caution).
- sedatives / benzodiazepines: Additive CNS depression; avoid or reduce doses.
- alcohol: Enhanced sedation; avoid concurrent use.
- anesthetics: Discontinue 2 weeks before surgery.
Timing With Other Supplements
- Melatonin: Additive sedation; use lower doses of each if combining.