Valerian Root and Lemon Balm Improve Sleep Quality During Menopause

by | Jan 1, 2016 | 2013, Menopause, Sleep, Valerian, Women's Health

Written by Greg Arnold, DC, CSCS. One month trial using a combination of Valerian Root and Lemon Balm improves quality of sleep in menopausal women.

In a 2013 study (1), 100 women between ages of 42 and 63 with a score greater than 5 on the Pittsburgh Sleep Quality Index (classifying them as having a sleep disorder (2)) received either 2 capsules containing 160 milligrams of Valerian root and 80 milligrams of lemon balm (50 subjects) or placebo (50 subjects) for one month, completing the sleep quality index before and after the study.

The Pittsburgh Sleep Quality Index assesses sleep quality, delay in sleep onset, sleep duration and pattern as well as waking up during the night, consumption of tranquilizers, and daily performance/problems experienced as a result of lack of sleep. Used in previous studies, the Pittsburgh Sleep Quality Index has been validated for reliability (3).

After one month, significant sleep improvements were noted in the valerian/lemon balm group. Before the study:

  • Both groups had zero subjects with sleep quality scores below 5
  • 15 subjects in the valerian/lemon balm group scored between 5 and 9 compared to 14 in the placebo group
  • 21 subjects in the valerian/lemon balm group scored between 10 and 14 compared to 22 in the placebo group
  • Both groups had 14 subjects score greater than 15

After one month:

  • 15 subjects in the valerian/lemon balm group scored below 5 (indicating no sleeping disorder) compared to 5 in the placebo group (p = 0.04)
  • 35 scored between 5 and 14 in the valerian/lemon balm group compared to 41 in the placebo group (p = 0.04)
  • Zero subjects scored above 15 in the valerian/lemon balm group compared to 4 in the placebo group (p = 0.04).

For the researchers, “The study demonstrates that Valerian/lemon balm can assist in promoting sleep and quality of sleep for women experiencing sleep disruption or symptoms of sleep disorder as they progress through the Menopause.”

Source: Taavoni, S., and H. Haghani. “Valerian/lemon balm use for sleep disorders during menopause.” Complementary therapies in clinical practice 19.4 (2013): 193-196.

© 2013 Elsevier Ltd. All rights reserved

Posted July 15, 2014.

References:

  1. Taavoni S. Valerian/lemon balm use for sleep disorders during menopause. Complement Ther Clin Pract. 2013 Nov;19(4):193-6. doi: 10.1016/j.ctcp.2013.07.002
  2. Abolhasani S. Investigation of the effect of sensory stimulations on sleep deprivation symptoms in patients hospitalized in coronary care unit. Koomesh 2006;7(1):71e6
  3. Taavoni S, Ekbatani N, Kashaniyan M, Haghani H. Effect of valerian on sleep quality in postmenopausal women: a randomized placebo-controlled clinical trial. Menopause 2011;18(9):951e5