Image courtesy of Scientific American.
Valerian root and melatonin are different supplements that are meant to help with a similar problem that many people suffer from, and that problem is sleep disturbances. Sleep disturbances are a very common issue that many people face each night, and it can be one of the most debilitating issues for a person to deal with. Lacking sleep each night can really mess up the rhythm of everything, from your day to your work night, but thankfully one of these two natural supplements can really help lead you toward some change.
What Is Melatonin?
Melatonin is a sleep aid used by people who have trouble in that area. It is something that your body produces naturally, and elevates during the evening. People take melatonin to sleep, but that is not because it works like a sleeping pill. You can take melatonin to sleep because it puts you in a quiet, restful state as you’re still awake, and this state is what makes a person’s body feel relaxed enough to sleep.
When a person is in the restful state that melatonin brings on, they are more prone to falling asleep. So when a person doesn’t experience the melatonin levels that they are expecting, adding some melatonin from a supplement can help induce that state that they have been missing out on. Melatonin won’t knock you out and make you go straight to sleep, but it will relax you so that you eventually get there, and that is why it is growing in popularity as a supplement. And when melatonin induces some of these mild effects, you also need to make sure to work with it so you can fully enjoy a good night’s sleep.
How Do You Work With Melatonin?
Melatonin will help you to lull yourself to sleep, but that isn’t something that it can do solely on its own. It needs your help to work effectively, so if you want melatonin to help you sleep, work on practicing good habits that will make its job easier. Certain habits will make you feel more primed to sleep with or without melatonin, so when you add melatonin to the mix, it will be a recipe for a nice, deep sleep.
- Avoid using your phone right before bed. If you limit the time that you spend on your phone before bed, you can really improve your ability to sleep well through the night. It is best that you avoid using your phone about at least an hour before you go to bed. The light from the screen on your phone can stimulate your brain and delay REM sleep, so if you avoid it for a period of time.
- Avoid caffeine six hours before bed. Many people enjoy caffeinated beverages like coffee and soda to a great degree, but caffeine is a stimulant that can keep you awake for long periods of time, so too much of it before bed can harm your sleep schedule. If you drink a lot of coffee throughout the day, it can affect your sleep depending on how much you drink and what time you drink it. You should avoid having caffeine six hours before bed to get the most out of your nights of rest.
- Use warmer lighting at night. Some light is better for sleeping than others, and some light will hinder your sleep, making it more likely you’ll be up all night. If you want to have a good night’s sleep, either make your room as dark as possible, or only use warm light. Warm light can make you feel relaxed and ready for sleep, so if you limit your space to warm light at night, you can get a better night's sleep.
Are There Any Side Effects to Melatonin?
Melatonin is naturally found in the body, but too much of anything can bring about some negative side effects. Melatonin can come with a list of side effects, with some of them being mild and some of them being severe. Knowing the side effects can help you decide if using melatonin is right for you. Here are some of the side effects that you may experience:
- Nausea
- Dizziness
- Headaches
- Stomachaches
- Nightmares
- Irritability
- Temporary depression
These side effects are relatively mild. Melatonin is incredibly safe for adults to take, and since it isn’t habit forming, it is easy to set aside. If you aren’t liking some of the side effects that you experience while taking melatonin, you can put a stop to it by no longer taking it, or you could even take less. Either way, you won’t end up dealing with any level of significant effects that you can’t handle. You can start and stop taking melatonin whenever you please.
What is Valerian Root?
Valerian root is an herb that is used as a sedative. It is a tall, flowering plant that can be found in the grasslands of Europe and in parts of Asia. It has a strong scent and can grow to be up to six feet tall, and was used as a remedy all the way back in ancient Greece and Rome. It was used as a remedy for sleep disorders, and for treating stress and anxiety. And while there isn’t the strongest scientific evidence backing some of valerian root’s uses, there is a long history of people using it for these purposes, and finding it to have helpful results.
Valerian root is a supplement that is primarily taken by mouth. It is good when used in the short term, and not necessarily recommended for long term use. It can be used daily for up to 6 weeks, and is typically pretty well tolerated for that duration. What valerian root does to the body is slows down the central nervous system. The slowing of the nervous system is what causes it to bring about a better sleep, and what can cause it to be dangerous with long term use. It has similar effects to anesthesia, although not as extreme.
Valerian Root Side Effects
Valerian root is a natural supplement that is considered to be safe in the short term, but can still bring about some side effects in the meantime. And with valerian root, the side effects also tend to get more severe with time, which is one reason it tends to be best for short term use. Some of the side effects that can come with short term valerian root use include drowsiness, dizziness, stomach pains, headaches, mental dullness, and even vivid dreams.
Valerian root is also known to interact with certain medications, so when you’re using it, you really have to keep track of what you’re combining with it to prevent any serious issues. For one, since valerian root functions as a sedative, it is a bad idea to combine it with other sedative medication. Combining one medication that slows down the nervous system with others that do the same can cause too serious an impact on your body. It is an effect that can wind up being very dangerous in the short term and in the long term.
Dr. Emil’s EZ Doze
Dr Emil’s easy dose supplement is a natural sleep aid that contains both melatonin and valerian root. These two substances combined can significantly help anyone who suffers from sleep disturbances. It offers an extra strength dose of 5HTP, valerian root, melatonin, St. John’s Wort, passion flower extract, and other natural substances that can help someone get the deep sleep they have been missing out on. This supplement can help you get to sleep and stay that way all night long.
Dr. Emil’s Bedtime Burn
Dr. Emil’s Bedtime Burn is a non-stimulant metabolism booster that will help you sleep and burn calories while you do it. It supports appetite suppression and is a sleep aid. The less you eat right before bed, the more fat your body will be able to burn overnight when you take this as well.
This supplement will calm your mind to help you fall asleep, reduce late night cravings, promote deep sleep, and of course, burn fat. The formula is made with calming ingredients and without any harsh chemicals so that you can have all the benefits without all the side effects. You can find it on Dr. Emil’s website, and at other trusted retailers like GNC, CVS, and Walmart.
Valerian root and melatonin work in similar ways, and as long as you need help sleeping, one or both of them can help change your nights for the better.
