Melatonin and Valerian root are 2 top [natural] sleep supplements effective for people having difficulties falling asleep or staying asleep at night. So, asking which helps you sleep better is like asking which helps you stay alive longer between water and oxygen. Good news is...our gentle sleep aid, LUNA combines both melatonin and Valerian root in one bottle so you won’t have to choose.
What is Valerian Root?
Valerian root [aka Valerian extract] is gotten from the root of the Valerian plant.
The amazing thing about Valerian root is that it consists of over 100 different compounds shown to calm nerves, so you can fall asleep faster and better at bedtime.
Valerian root is one of the oldest sleep remedies dating as far back as the 1800s.
In one study, 2 groups were formed. The first group was given 400mg of Valerian root extract before they hit the bed. The second group was given placebos [A placebo looks exactly like a real drug but is actually made of an inactive substance, such as starch or sugar].
In the end, the first group reported improved sleep plus better overall sleep quality when compared to the second group that was given placebos.
Dosage Guide for Valerian Root
Valerian extract comes in different forms. It comes in capsule, tablet, herbal tea, or as a liquid extract.
As a tea: Pour 1 cup boiling water over 1 teaspoonful (2 to 3 grams) of dried root, and steep for 5 to 10 minutes.
As a liquid extract: Take 1/2 to 1 teaspoon (1 to 2 ml)
As dry powdered extract (capsules/tablets) take: 250 to 600 mg
What is Melatonin?
Melatonin [nicknamed the sleep hormone] is a naturally-occurring hormone produced in the pineal gland.
Melatonin helps regulate your sleep-wake cycle [aka body clock or circadian rhythm]. So, as the day wears on and the sun starts to go down, the pineal gland gets the signal and starts to release melatonin. And, as the day breaks and the sun starts to rise, the pineal gland does the opposite, signaling wake time.
So, why do you need Melatonin supplement if it is already produced naturally by the body?
Well, the issue is as you age, the pineal gland starts to produce less and less melatonin [although slowly]. This explains why the older you get, the harder it is to fall asleep on your own.
Dosage Guide for Melatonin
When it comes to dosage, the rule of thumb for melatonin is to start low and adjust based on how your body responds. For most adults, a low dose of 1 to 3 mg will suffice; however, below is a general dosage guide depending on specific sleep needs:
Trouble Falling Asleep: 0.3 to 5 mg of melatonin daily for up to 9 months
Disrupted Sleep-Wake Cycle: 2 to 12 mg taken at bedtime for up to 4 weeks
Extended Difficulty Sleeping: 2 to 3 mg of melatonin before bedtime for up to 29 weeks has been used in most research. Higher doses of up to 12 mg daily have also been used for up to 4 weeks
Supporting Healthy Blood Pressure Levels: 2 to 3 mg of controlled-release melatonin for up to 4 weeks
Jet Lag: 0.5 to 8 mg at bedtime is commonly taken on arrival day at the destination, continuing for 2 to 5 days
So, which helps you sleep better...Melatonin or Valerian?
Well, what if a better question to ask is which one works better for your body? And this is because different people respond differently to different supplements and so what is good for A might be not-so-good for B and vice versa.
What to do? Find out which works best for you [melatonin, Valerian, or both].
That’s it folks -- but before you go…