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Extracts of the roots of valerian (Valeriana officinalis) are widely used for inducing sleep and improving sleep quality. Many chemical constituents of valerian have been identified It is likely that valerian’s effects result from multiple constituents acting independently or synergistically.

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Two categories of constituents have been proposed as the major source of valerian’s sedative effects. The first category comprises the major constituents of its volatile oil including valerenic acid and its derivatives, which have demonstrated sedative properties in animal studies. Further, Valerian extracts contain GABA in quantities sufficient to cause a sedative effect.

Magnesium

Magnesium helps improve sleep by regulating neurotransmitters and maintaining healthy GABA levels, which promote relaxation. It also reduces anxiety, further enhancing sleep quality and aiding in the management of insomnia. Additionally, magnesium plays a role in alleviating physical pain, contributing to more restful and less disrupted sleep.

Magnesium is vital for numerous bodily processes. In terms of sleep, it functions as a natural calcium blocker that aids muscle relaxation, thus alleviating cramps and restless leg syndrome. Research has demonstrated that inadequate magnesium intake is associated with sleep difficulties.

Additionally, magnesium has a calming effect on the nervous system, contributing to deep, restful sleep and physical relaxation. This beneficial impact has been confirmed by several studies, particularly in older adults.

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