Take a deep breath in, count to 5 and exhale. Do you feel a little more relaxed? When life gets busy, it’s important to remind ourselves that both our body and mind deserve a break. Sleep and stress play a large part in not only our day-to-day but our health as well. Let’s take a moment to wind down while we talk about the ancient herb that is known for its relaxing properties – valerian. If you’re looking to decompress or finding it difficult to fall asleep at night, this plant is a natural remedy that can help you sit back and relax. But before we jump into what valerian is and its benefits, let’s talk about how sleep and stress can affect our mental and physical health.
Why is it important to manage sleep and stress?
A good night’s sleep can have a huge impact on our daily lives. Not only does it keep our minds and bodies strong, but it plays a role in helping us stay in control of our emotions.
Sleep and stress
It can be difficult to maintain a healthy sleep schedule when you’re stressed. While small amounts of stress may not have a significant impact on the body, constant stress can result in trouble sleeping, headaches, and a weakened immune system among other things. That’s because our body produces a stress hormone called cortisol, which plays a key role in regulating our response to stress and our sleep cycle.
Our cortisol levels follow our circadian rhythm, which is our body’s internal 24-hour clock that influences sleeping patterns. When we wake up in the morning, our cortisol spikes to start the day alert and naturally drops throughout the day to help our body relax and be able to sleep by nighttime. However, if we’re constantly feeling stressed, our cortisol levels stay heightened throughout the night, leading to racing thoughts. This can cause difficulty sleeping, which can lead to even more stress, ultimately becoming a vicious cycle.
Sleep and mood
Think back to a time when you were only able to get in a few hours of sleep. Did you feel easily irritable the next day? Now recall a time when you woke up feeling refreshed and energized. Do you remember a difference in your mood? The quality of our sleep directly affects how we feel during the day. When we don’t get enough sleep, our judgement and perception of situations become clouded. We may become more angry, short-tempered and sensitive. Many of us have had moments of sudden outbursts, only to look back and realize that maybe we could have handled the situation better. A well-rested night of sleep can help prevent these outbursts by supporting our ability to manage our emotions. By providing our bodies with a healthy amount of rest, it becomes easier to support a positive mood.
Sleep and health
Have you ever had a high fever and after a long (and possibly sweaty) nap, you start to feel a lot better? That’s because the body works on repairing itself when we’re asleep. Our bodies use this time to fight off infections and recover from injuries to keep us healthy. Throughout the day, the body is busy using its energy to keep up with our daily tasks. This includes anything from our typical errands to spending time on hobbies. At night when we’re asleep, the body can slow down and relax to use this time to focus on recovery. Without enough sleep, the body doesn’t have the time or energy to strengthen the immune system that keeps us healthy.
What is valerian?
Valerian is an herb that stems up to 5 feet tall with tiny white or pink flowers. This plant originates from Europe and Asia and has been used for centuries as a natural mild sedative. Nowadays, valerian is often used to address difficulty sleeping and relieve anxiety.
Benefits of valerian
If you’re having trouble coping with stress and getting a good night’s sleep, valerian can be a great option to turn to.
Manage stress and anxiety
Valerian contains two compounds called valerenic acid and valernol, which work to support our natural GABA production. GABA is a neurotransmitter that helps reduce feelings of stress and anxiety by slowing down brain activity. While our body naturally produces GABA, the compounds in valerian interact with the parts of our body that respond to GABA and increase the body’s GABA levels. By introducing valerian to our routine, we’re providing a helping hand in our mood regulation and easing the mind.
Supports sleep
Just like how valerian helps us minimize the feelings of stress and anxiety, valerian also supports our ability to sleep in a similar way. When we’re constantly feeling stressed, our cortisol production jumps and keeps us from falling asleep. The calming effects of GABA can reduce the stress that prevents us from sleeping and improve sleep quality. By taking valerian before bedtime, we can increase our GABA production to help us fall into a deep, peaceful slumber.
How can you take valerian?
Depending on what fits your preference and lifestyle, there are a number of different ways you can incorporate valerian into your routine. Traditionally, valerian root is dried to be prepared as a tea or used as an ingredient in soups. But because of its earthy flavour, some might not be a fan of the taste. Instead, supplements, like capsules and tinctures, are a great alternative if valerian root or tea isn’t as easily accessible. Orange Naturals’ Valerian Tincture provides 800mg of valerian in every dose with rapid absorption and a pleasant taste.
If you’re looking to wind down, valerian is an herb that helps put your mind at ease while relieving stress. Incorporate valerian into your routine and snuggle up with its relaxing effects. Good night and sleep tight!
Sources
Valerian
5 Health Benefits of Valerian Root
Why is the purpose of sleep?
Sleep and Mood
How Sleep Affects Your Health
How Valerian Root Helps You Relax and Sleep Better
What Is Cortisol?
How Sleep Affects Immunity
