A new pilot study investigates using kava and valerian, two herbal remedies, to treat stress-induced insomnia.
Key Facts:
- 24 patients with stress-induced insomnia took part in the 6-month crossover study.
- All patients took kava for 6 weeks, then valerian for 6 weeks, then a combination of both for 6 weeks.
- Both kava and valerian significantly reduced patients’ stress levels and improved sleep.
- The combination of kava + valerian showed additional benefits for sleep.
- Side effects were mild – mainly vivid dreams and gastric discomfort.
Source: Human Psychopharmacol.
Insomnia & Natural Treatments with Herbs
Insomnia is a common problem, especially for those facing high stress in their lives.
Prescription sleeping pills like benzodiazepines can be effective but also risk dependence and side effects. Herbal remedies may offer a safer alternative.
Two herbs that have been used for centuries as natural sleep aids are kava and valerian.
Kava comes from the roots of a Polynesian plant and has relaxing, sedative properties.
Valerian is a flowering plant touted to improve sleep quality and architecture.
A pilot study aimed to evaluate kava and valerian, individually and in combination, for treating stress-related insomnia.
Study: Kava & Valerian for Stress-Induced Insomnia
The study was conducted by researcher Dr. David Wheatley and funded by an herbal supplement company.
It included 24 patients (15 women, 9 men) with an average age in their mid-40s.
All patients had chronic stress-induced insomnia, suffering from sleep troubles for an average of 15 years.
Those with depression or taking other psychiatric medications were excluded.
The study used a “crossover” design:
- 6 weeks taking kava
- 2 week washout period
- 6 weeks taking valerian
- 2 week washout
- 6 weeks taking kava + valerian
Patients rated their stress levels and sleep quality throughout using visual analog scales (VAS).
Side effects were also tracked.
The kava product used was standardized LI-150 extract, 120mg/day.
The valerian product was LI-156 extract, 600mg/day.
Kava Reduced Stress & Improved Sleep
After 6 weeks of taking kava, patients showed significant decreases in their total stress scores.
Their insomnia severity scores also improved.
During the 2 week washout, stress and sleep scores remained stable, suggesting the kava was still having a residual effect.
Over the next 6 weeks on valerian, stress and sleep scores stayed significantly improved compared to baseline.
Valerian Maintained Benefits for Insomnia
When patients switched from kava to valerian, their stress and insomnia scores did not significantly change.
This suggests valerian helped maintain the benefits achieved with the kava, despite no longer taking kava.
Previous studies found valerian does not work as quickly as benzodiazepines for sleep onset, but can improve sleep quality over several weeks.
This prevent relapse of insomnia.
Kava Valerian Combination: Most Effective for Sleep
In the final 6 week period taking both kava + valerian, stress scores stayed stable and significantly lower than baseline.
But sleep scores improved even further with the combination, becoming statistically significant compared to valerian alone.
This indicates kava + valerian together had an additive effect, boosting sleep benefits above either herb alone.
Mild Side Effects from Kava & Valerian
- 67% of patients reported no side effects from kava
- 53% reported no side effects from valerian or the combo
The most common side effect was vivid dreams, reported by 16% on valerian and 21% on kava + valerian.
Other mild side effects included stomach discomfort, dizziness, and dry mouth.
No patients had to discontinue usage due to side effects.
The average severity of side effects was low.
Takeaway: Kava & Valerian May Help with Insomnia
This pilot study shows promising results for using kava and valerian to treat stress-related sleep problems.
Both herbs were effective at reducing stress and insomnia, with kava working more rapidly.
The combination had additive benefits for improving sleep quality.
Side effects were mild and uncommon at the dosages used.
However, the study was small and not placebo-controlled.
Next steps should include larger double-blind, randomized controlled trials to further evaluate safety and effectiveness.
Studies on optimal dosing, long-term use, and head-to-head comparisons would be beneficial.
Kava as a Natural Anti-Anxiety Agent
In addition to its sleep-promoting effects, kava has also been studied for treating anxiety.
Several controlled trials found kava extract effective for reducing generalized anxiety comparable to prescription medications like bromazepam.
The precise anti-anxiety mechanisms of kava remain unknown.
However, it may modulate GABA and serotonin activity in the amygdala and other key brain regions involved in anxiety regulation.
As a traditional ceremonial beverage and recreational drink, kava use spans centuries in Pacific island cultures without apparent dependence or toxicity.
However, cases of liver damage have been reported with acetone or ethanol extracts.
The water-soluble extract used in most kava studies appears safer, with minimal risk of liver toxicity at normal dosages.
More research is needed to establish its long-term safety profile.
Valerian: A Natural Sedative and Sleep Aid
Valerian has been used since ancient Greece and Rome to induce tranquility and sleep.
Traditional uses also included epilepsy, tremors, and menstrual cramps.
Modern research suggests valerian increases GABA activity. GABA is the brain’s primary inhibitory neurotransmitter, with sedative and anxiety-reducing effects.
In addition to increasing sleep duration, studies show valerian reduces sleep latency, improves sleep efficiency, and enhances slow-wave sleep quality.
Slow-wave (deep) sleep plays a key role in tissue growth, muscle repair, immune function, and central nervous system detoxification.
Poor slow-wave sleep is linked to increased disease risk.
For insomnia patients, valerian may help consolidate sleep cycles and prevent the relapse into poor sleep patterns.
It takes 2-4 weeks to see the full benefits.
Valerian has an extremely safe toxicity profile.
No serious adverse events have been reported outside of rare cases of mild headaches, stomach pain or dizziness.
Natural Supplements for Insomnia Require Caution
For those seeking natural options for anxiety and sleep, kava and valerian show promise based on the research so far.
However, herbs are not regulated with the same scrutiny as pharmaceutical drugs.
Quality control and safety monitoring are less stringent.
Consumers should be cautious with herbal supplements and purchase only standardized products from reputable companies.
Talk to your doctor before taking any new herb or supplement, especially combined with other medications or medical conditions.
The long-term safety of kava and valerian remains unknown.
Used correctly under medical guidance, kava and valerian may offer a gentle alternative to help cope with transient anxiety or sleep problems.
But they are not cure-alls and should not replace addressing underlying medical, psychological or lifestyle factors contributing to these issues.
References
- Study: Stress-induced insomnia treated with kava and valerian: singly and in combination
- Author: David Wheatley (2001)
