Sleep Supplement: Melatonin VS Valerian?

Are you sleeping poorly? According to healthcare experts, it is essential to look at how you live- too much caffeine, too little exercise, or too much late-night work or TV, is not suitable for your sleeping cycle. 

Everyone has that one person in their group who is a night owl, the only person who loves staying awake, but did you ever imagine that he or she might be having trouble sleeping? Sleep deprivation is widespread these days; people are under a lot of stress in their workspace and homes. It is physically impossible for a person to go without sleep for days and still work. 

Two popular supplements, Melatonin and Valerian, have been continuously part of sleep supplements. Today, we will go through how the two differ and how they can help you sleep better. 

Melatonin and Valerian- Defined 

Melatonin is a hormone that the brain produces after dark to help the body fall asleep.

The Valerian root is an herb that people use as a sedative or a sleeping aid. It is available as a supplement in the United States. Some researchers found that Valerian helped improve the quality of sleep without having adverse effects on most people. 

In a 2014 review of studies, researchers found that Melatonin may help:

• Prevent sleep disturbances 
• Improve insomnia
• Initiate sleep
• Improve sleep efficiency

In another review, researchers found that Valerian roots can help ease mild insomnia with minimal side effects. The researchers determined that the supplement was most effective when taken over a more extended period. 

The Dosage For Different Needs

Melatonin and Valerian root have different recommended dosages. As always, it is best to start with a dose at the lower end of the recommended range and increase it gradually as needed. 

Valerian Root Dosage 

The best dosage for the roots is unclear, but researchers found that dosages ranged from 225-1,215 milligrams per day. 

But, they also acknowledged the fact that their analysis is of low quality. It is also worth noting the lack of more recent findings. 

Melatonin Dosage

The following are the typical doses of Melatonin:

• For insomnia, 1-5 mg 1 hour before bedtime
• For jet lag, 5 mg 1 hour before bed for up to 4 days after a flight. 

Most health authorities warn against purchasing supplements that have not been independently tested or verified.

Some Common Side Effects 

Valerian is generally considered to be very safe. However, the short term use of Valerian root can cause some side effects: 

• Fatigue
• Nausea
• A headache
• Dizziness
• Vomiting 

Misadministration of Valerian for a more extended period of time may also cause:

• Uneasiness
• Excitability
• Insomnia
• Headaches

Meanwhile, the side effects of Melatonin are generally mild, if they occur. 

You can get,

• Nausea
• Headaches
• Sleepiness
• Dizziness

In children, you will notice that Melatonin causes agitation and an increase in bedwetting. In Conclusion, Valerian root and Melatonin are natural supplements that people take to help with their sleep. It is important to note a lack of conclusive research, particularly in the long term. Anyone who does regularly take supplements should consult a healthcare provider before taking the medications. It is not a good idea to take any one of them at random or both together.