Written by Greg Arnold, DC, CSCS. In a study of 100 postmenopausal women diagnosed with insomnia and given 530 mg of valerian root extract extract, 30% reported an improvement in sleep quality.
Menopause is a natural part of aging that occurs in women between the ages of 45 and 55 and is characterized by a drop in estrogen levels which produce symptoms such as hot flashes, fatigue and weight gain (1). Significant health issues can also arise that include depression, osteoporosis and an increased risk of heart disease (2). The annual costs of treating these health issues in postmenopausal women are currently estimated at $10 billion for cardiovascular disease, $13.8 billion for osteoporosis, and $6 billion for breast cancer (3).
A recognized risk factor for the depression that can accompany menopause is insomnia (4). Poor sleep quality in postmenopausal women is associated with impaired daytime function, fatigue, reduced quality of life, and increased use of healthcare services (5, 6). Now a new study (7) suggests that valerian root may help sleep quality in postmenopausal women.
In the study, 100 postmenopausal women between the ages of 50 and 60 and diagnosed with insomnia were given either 530 mg of valerian root extract or a placebo twice a day for 4 weeks. The patients reported the quality of their sleep over those 4 weeks using the Pittsburgh Sleep Quality Index (PSQI). This index uses a self-reporting questionnaire to evaluate sleep quality as described in the link below (8).
The researchers found “a statistically significant change” in the quality of sleep in the valerian group compared to the placebo group (p < 0.001). In the 30% of those in the valerian group who stated they had an improvement in their sleep quality, there was a 39% improvement in their SPQI score (9.8 to 6.02). In the 4% of those in the placebo group who experienced a benefit in their sleep quality, their SPQI score improved by 16% (11.14 to 9.4) (a lower score indicates better sleep quality).
These results led the researchers to conclude that “Valerian improves the quality of sleep in women with menopause who are experiencing insomnia” and that “findings from this study add support to the reported effectiveness of valerian in the clinical management of insomnia.”
Source: Taavoni, Simin, et al. “Effect of valerian on sleep quality in postmenopausal women: a randomized placebo-controlled clinical trial.” Menopause 18.9 (2011): 951-955.
© 2011The North American Menopause Society
Posted October 6, 2011.
References:
- “Menopause” posted on Medline Plus.
- Cutson TM. Managing Menopause. Am Fam Physician 2000;61:1391-40,1405-6.
- “Menopause” -posted on Indiana State Department of Health.
- Roberts RE, Shema SJ, Kaplan GA, Strawbridge WJ. Sleep complaints and depression in an aging cohort: a prospective perspective. Am J Psychiatry 2000;157:81-88.
- Ancoli-Israel S. Sleep and aging: prevalence of disturbed sleep and treatment considerations in older adults. J Clin Psychiatry 2005;9:24-30.
- Cooke JR, Ancoli-Israel S. Sleep and its disorders in older adults. Psychiatr Clin North Am 2006;29:1077-1093.
- Taavoni S. Effect of valerian on sleep quality in postmenopausal women: randomized placebo-controlled clinical trial. Menopause: The Journal of The North American Menopause Society Vol. 18, No. 9, pp. 951/955 DOI: 10.1097/gme.0b013e31820e9acf.
- “Pittsburgh Sleep Quality Index” posted on the University of Pittsburgh Sleep Institute website.
