Valerian root (Valeriana officinalis) has a long history in ancient Greek and Roman culture as a sleep aid [1]. Valerian was used in hospitals, during WW1 and WW2, as a tea for anxiety, treating stress during air raids and bombings[2]. In a 2021 paper [3], researchers summarised its effect as interacting with GABA-ergic neurotransmission, resulting in sedation [4].
A 2006 systematic review and meta analysis of research on valerian root [5], evaluated 16 eligible studies examining a total of 1093 patients. The quality of the research was noted as poor with little control of dosage, publication bias and measurement of different variables, however 6 of the 16 studies found an increase in sleep quality, finding that participants using valerian almost doubled their chance of sleeping better when compared with those who had taken a placebo. 9 of the 16 studies found that participants taking valerian root fell asleep faster with 2 of these studies both finding that participants were falling asleep about 15 mins faster than those not on valerian root tea.
Chamomile tea (Matricaria recutita) is a well known treatment for insomnia and anxiety and has been used by humans for thousands of years. It truly is one of the oldest medicinal plants. It’s sleep-inducing effects are believed to be due to the flavonoid, apigenin [6]. It is believed that apigenin binds to benzodiazepine receptors in the brain [7]. Research has found chamomile to have a depressant effect on the central nervous system, which in turn increases activity of gamma-aminobutyric acid (GABA) which in turn inhibits brain activity, inducing sleep and reducing anxiety [8]. Chamomile tea seems to show valium-like effects [9].
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