In this presentation, Dr. SHIVA Ayyadurai, MIT PhD, Inventor of Email and Independent Candidate for President of the United States, explores the powerful benefits of the herb Valerian on Insomnia. Using a Systems Health® approach and the CytoSolve® technology platform, he provides a scientific and holistic analysis of how Valerian supports Sleep Health.

Disclaimer

This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Shiva Ayyadurai nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.

5 Key Takeaways

1. Insomnia is a systems problem – not solved by a single pill.
2. Valerian has centuries of use in Europe and Asia for sleep and anxiety.
3. It works via multiple compounds (valerenic acid, valepotriates, etc.) that calm the nervous system and reduce stress.
4. Science backs it – 1,400+ studies and 85 trials show it improves sleep quality and reduces anxiety, often comparable to drugs but safer.
5. The future is systems biology & personalization – tools like CytoSolve® and SomnaSolve move beyond Big Pharma to natural, multi-target solutions.

Introduction 

We live in a world where health headlines often focus on dramatic issues: pandemics, obesity, cancer, heart disease. Yet behind the scenes, a quieter epidemic is spreading—one that doesn’t make the evening news but affects hundreds of millions of people every night. That epidemic is insomnia.

Insomnia is not just a nuisance or a minor inconvenience. It is a systemic health issue that weakens the immune system, impairs memory, disrupts mood, and increases the risk of chronic disease. Despite its seriousness, sleeplessness is still brushed off by many as “just stress” or “part of modern life.”

But make no mistake: poor sleep is robbing individuals and societies of vitality, productivity, and longevity. To truly understand why, let’s explore insomnia not just as a personal struggle, but as a global health problem.

Insomnia by the Numbers – A Global Snapshot

Epidemiological studies consistently show staggering figures:

• Between 10% and 30% of adults worldwide suffer from insomnia symptoms.
  
• In some surveys, nearly 40% of people report occasional sleep difficulties.
  
• Around 10% live with chronic insomnia, meaning it occurs at least three nights a week for more than three months.
  
• Women are 1.4 times more likely than men to experience insomnia, partly due to hormonal fluctuations across the lifespan.
  
• The elderly are particularly vulnerable, with estimates showing that up to 50% of people over 65 suffer from regular sleep disturbances.
  

Why Sleep is More Than Rest

Sleep is often seen as “downtime”—a passive state where nothing much happens. In reality, sleep is one of the most active and restorative processes in human biology.

Here’s what happens while you sleep:

1. Memory Consolidation
   
   • The brain processes and organizes information from the day.
     
   • Short-term memories are transferred into long-term storage.
     
   • Without sleep, learning efficiency plummets.
     
2. Emotional Regulation
   
   • Sleep reduces amygdala overactivity, calming emotional reactivity.
     
   • Lack of sleep makes people more irritable, anxious, and prone to depression.

3. Immune Strengthening
   
   • Immune cells recharge and prepare for battle against infections.
     
   • Studies show that people sleeping fewer than 6 hours are more likely to catch colds after viral exposure.
     
4. Cellular Repair & Detoxification
   
   • The body produces growth hormone, repairing tissues and muscles.
     
   • The brain’s glymphatic system flushes out toxic waste, including beta-amyloid, a protein linked to Alzheimer’s disease.
     
5. Metabolic Balance
   
   • Appetite-regulating hormones (ghrelin and leptin) are balanced.
     
   • Poor sleep skews these signals, making you hungrier and prone to overeating.
     

The Modern Sleep Crisis – Why Are We Sleeping Worse?

If sleep is so essential, why are we collectively failing at it? The truth is that modern life has created the perfect storm of sleep disruptors.

1. Technology and Artificial Light

Smartphones, laptops, and LED lighting expose us to blue light late into the evening. This suppresses melatonin, the hormone that signals the brain it’s time to sleep.

2. Chronic Stress

Work deadlines, financial worries, and constant notifications keep the nervous system in “fight-or-flight” mode, preventing the calm state needed for sleep onset.

3. Irregular Schedules

Shift work, late-night studying, and round-the-clock industries mean many people live out of sync with their natural circadian rhythms.

4. Diet and Stimulants

Caffeine lingers in the body for 6–8 hours. Alcohol fragments sleep architecture, reducing restorative deep sleep. Heavy meals at night trigger digestion instead of rest.

5. Environmental Factors

Urban noise, artificial environments, and reduced exposure to natural daylight confuse the body’s internal clock.

6. Cultural Attitudes

In some cultures, sleeplessness is even glorified. “I’ll sleep when I’m dead” is a common mantra of entrepreneurs and students alike—yet ironically, lack of sleep accelerates the path to burnout and illness.

The Vicious Cycle of Sleeplessness

Insomnia often starts with a trigger—stressful life events, illness, jet lag. But once it sets in, it sustains itself through a self-reinforcing cycle:

1. A few bad nights of sleep create worry about not sleeping.
   
2. This worry increases anxiety at bedtime.
   
3. Anxiety raises cortisol, the stress hormone, which suppresses melatonin.
   
4. Melatonin suppression further prevents sleep.
   
5. Daytime fatigue lowers productivity and mood, causing more stress.
   

This cycle explains why insomnia can linger long after the original cause has resolved. It’s not just a “bad habit”—it’s a physiological and psychological loop.

Consequences of Chronic Insomnia

Chronic insomnia is not simply feeling tired—it’s a serious health risk.

• Cognitive Decline: Long-term sleep deprivation is linked to dementia and Alzheimer’s due to reduced toxin clearance.
  
• Cardiovascular Disease: Sleeplessness raises blood pressure and inflammation, increasing risks of heart attack and stroke.
  
• Metabolic Disorders: Poor sleep alters glucose metabolism, paving the way for obesity and type 2 diabetes.
  
• Mental Health: Insomnia doubles the risk of depression and anxiety disorders.
  
• Reduced Lifespan: Studies show people sleeping under 6 hours consistently have higher all-cause mortality.
  

In short, insomnia is a whole-body disease amplifier.

Why Current Solutions Often Fall Short

Sleeping Pills

Benzodiazepines and “Z-drugs” (like zolpidem) can induce sleep—but they alter sleep architecture, cause dependency, and may impair cognition.

Melatonin Supplements

Helpful for jet lag or mild disruptions, but not a cure-all. Overuse can desensitize melatonin receptors.

Sleep Hygiene Advice

Tips like “no screens before bed” or “keep a regular bedtime” are useful, but often insufficient for chronic insomnia.

The core issue: these approaches treat insomnia as a single-problem disorder, when in reality, it’s a multi-factorial systems imbalance.

Why Insomnia is a Systems Problem

The human body is a complex network. Insomnia is influenced by:

• Neurotransmitters (GABA, serotonin, norepinephrine, dopamine)
  
• Hormones (melatonin, cortisol, thyroid hormones)
  
• Circadian rhythms (PER genes, SCN master clock)
  
• Lifestyle factors (stress, diet, technology, environment)
  

Focusing on one node—like just boosting GABA or just adding melatonin—ignores the broader web. That’s why insomnia resists quick fixes.

A New Way Forward

If we want real solutions, we need to:

1. Acknowledge insomnia as a systemic disorder, not a symptom.
   
2. Combine modern systems biology (mapping molecular networks) with ancient wisdom (holistic healing traditions).
   
3. Leverage food and herbs that work on multiple pathways, like Valerian.
   

This perspective sets the stage for exploring Valerian—not just as an “herbal sleep aid,” but as a multi-target, systems-based solution that aligns with the body’s natural processes.

Valerian Through the Ages – Ancient Wisdom to Modern Herbal Medicine

A Root with a Story

Every culture has its healing plants—remedies passed down through generations, whispered in kitchens, noted in ancient manuscripts, and later tested by modern science. Among them, few have enjoyed as long and respected a history as Valerian (Valeriana officinalis).

Revered as nature’s tranquilizer, Valerian has been used for over 2,000 years to calm anxiety, promote sleep, and soothe nervous tension. From the scholars of Greece and Rome, to monks in medieval Europe, to physicians in China, Valerian has held a central role in humanity’s quest for rest and relief.

But how did a humble, rather pungent-smelling root earn this reputation? To answer that, we need to walk through history.

What’s in a Name? – Valere = To Be Strong, Healthy

The name “Valerian” comes from the Latin word valere, meaning to be strong, healthy, or well. This etymology is telling: even in ancient times, Valerian was recognized not just as a remedy for symptoms, but as a promoter of overall vitality.

Other traditional names across cultures highlight its calming power:

• “All-heal” in medieval Europe
  
• “Setwall” in old English herbals
  
• “Jatamansi” in Ayurveda (though a different but related species)
  

Its reputation has always been linked to restoration of balance and calm.

Valerian in Ancient Greece and Rome

Hippocrates and Galen

• Hippocrates, often called the father of medicine, described Valerian for “ailments of the nervous system.”
  
• Galen, another Greek physician, prescribed it specifically for insomnia. This is one of the earliest known mentions of a plant being recommended for sleeplessness.
  

Everyday Use

In classical societies, Valerian was not limited to elite physicians. It was used by common people for:

• Digestive complaints
  
• Nervous restlessness
  
• As a general tonic for vitality
  

Thus, from its earliest roots, Valerian was both a scholarly medicine and a folk remedy.

Medieval and Renaissance Europe – Monks, Healers, and Folklore

During the Middle Ages, monasteries preserved medical knowledge through herbal gardens and manuscripts. Valerian was a staple in monastic medicine, valued for:

• Calming hysteria and nervousness
  
• Epilepsy and seizures (before modern anticonvulsants existed)
  
• Wound healing when applied externally
  

Folklore Uses

Valerian wasn’t just medicine—it was magic in the eyes of many:

• Hung in homes to ward off evil spirits
  
• Used in love potions, as it was believed to “charm the heart”
  
• Associated with protection and tranquility in village traditions
  

By the Renaissance, Valerian was widely recognized across Europe. Herbalists like Nicholas Culpeper (17th century) wrote extensively on its ability to “comfort the brain” and “procure rest.”

Valerian in Traditional Chinese Medicine (TCM)

While Valerian officinalis is native to Europe and Asia, its cousins (other Valeriana species) were integrated into Traditional Chinese Medicine (TCM).

In TCM, Valerian is categorized as:

• Cooling in nature
  
• Acting on the Heart, Liver, and Lung meridians
  
• Used to:
  
  • Calm the spirit (Shen)
    
  • Relieve insomnia and palpitations
    
  • Ease nervous tension and anxiety
    
  • Support heart health and circulation
    

This cross-cultural use is fascinating—it shows that even without contact, civilizations discovered similar calming effects from Valerian.

Valerian in Indigenous Medicine Systems

Ayurveda (India)

Though Valeriana officinalis isn’t native to India, a related plant, Nardostachys jatamansi, was widely used in Ayurveda. Its properties parallel Valerian’s: calming, cooling, balancing the mind, and promoting deep sleep.

Native American Traditions

Different species of Valeriana native to North America were used by indigenous groups to:

• Relieve cramps and pain
  
• Promote relaxation
  
• Aid in sleep during illness
  

This shows a remarkable convergence of knowledge: across continents, humans consistently turned to Valerian-like plants for rest and healing.

The German Commission E – Modern Herbal Validation

Fast forward to the 20th century. Germany led the way in integrating traditional herbs into modern medicine. The Commission E, a scientific advisory board, was established to evaluate herbal remedies.

Their findings on Valerian:

• Approved for restlessness and sleep disturbances
  
• Recognized as a safe, effective herbal sedative
  
• Recommended as a first-line treatment before pharmaceutical sleeping pills
  

This was a watershed moment: Valerian was no longer just folklore—it had entered evidence-based herbal medicine.

Valerian in Wartime History

Interestingly, Valerian also played a role in both World War I and World War II. Soldiers and civilians alike used it to:

• Calm shell shock and war-related anxiety
  
• Ease the stress of bombings and night raids
  
• Promote sleep in chaotic environments
  

Imagine: in the middle of war, people reached for a root that had been trusted for centuries. This speaks volumes about its psychological and cultural power.

From Garden Herb to Modern Supplement

Today, Valerian is sold worldwide in capsules, teas, tinctures, and extracts. Its reputation as a “natural sleep aid” is well known, especially among those who prefer plant-based solutions over pharmaceuticals.

• In the U.S., it’s one of the most commonly purchased herbal supplements for insomnia.
  
• In Europe, it remains widely prescribed by doctors as a first option for sleep problems.
  
• It’s increasingly popular in holistic wellness communities, paired with other calming herbs like lemon balm, passionflower, or hops.

Why Valerian Endures

What explains Valerian’s staying power across two millennia? A few key reasons:

1. Consistency of Use – Unlike many folk remedies that faded, Valerian has been continuously used for sleep and anxiety.
   
2. Cross-Cultural Validation – From Greece to China, different medical traditions confirmed its calming effects.
   
3. Modern Science Alignment – Today’s pharmacological studies show Valerian’s compounds (like valerenic acid) act on the GABA system, validating what ancient healers observed.
   
4. Safety – Compared to synthetic sedatives, Valerian has a much lower risk profile, making it ideal for long-term use.

Understanding Insomnia – Types, Causes, and Health Consequences

Insomnia Is Not Just “Bad Sleep”

When most people think of insomnia, they imagine someone tossing and turning in bed, frustrated at not being able to fall asleep. But insomnia is far more complex than that. It isn’t just “bad sleep”—it’s a disorder of the entire system of rest, recovery, and regulation.

Understanding insomnia means breaking down its types, causes, and consequences—because only when we see the full picture can we begin to address it effectively.

What Exactly Is Insomnia?

Clinically, insomnia is defined as:

Difficulty initiating or maintaining sleep, or waking up too early, occurring at least three nights per week for at least three months, with associated daytime impairment.

The key here is that insomnia isn’t just about nighttime struggles—it also affects daytime functioning, from concentration to mood to physical health.

Types of Insomnia

Doctors and researchers classify insomnia into several categories:

1. Acute (Short-Term) Insomnia

• Lasts days to weeks
  
• Usually triggered by stressful events: exams, work deadlines, travel, illness
  
• Often resolves once the trigger passes
  
• Example: struggling to sleep during a stressful job interview week
  

2. Chronic Insomnia

• Persists at least 3 nights a week for 3+ months
  
• Often linked to deeper issues: anxiety, depression, chronic pain, medical conditions
  
• Becomes self-sustaining through stress and negative sleep associations
  

3. Sleep-Onset Insomnia

• Difficulty falling asleep (lying awake for more than 30 minutes)
  
• Common in younger people and those with anxiety
  

4. Sleep-Maintenance Insomnia

• Waking frequently during the night or too early
  
• Common in older adults and people with medical conditions (e.g., pain, nocturia)
  

5. Comorbid Insomnia

• Occurs alongside another condition: depression, sleep apnea, PTSD, menopause, chronic illness
  
• Sometimes the insomnia worsens the underlying condition, creating a vicious cycle
  

6. Paradoxical Insomnia

• When people feel they didn’t sleep at all, but objective sleep studies show they did
  
• A mismatch between subjective perception and actual sleep time
  

This diversity shows that “one-pill-fits-all” solutions are doomed to fail. What helps one type may not help another.

Root Causes of Insomnia

Insomnia rarely has a single cause. It emerges from an interplay of biological, psychological, and environmental factors.

1. Psychological Triggers

• Stress & Anxiety: The most common culprits. Racing thoughts and overactive stress hormones prevent the brain from shifting into sleep mode.
  
• Depression: Both insomnia and oversleeping are common in depressive disorders.
  

2. Medical Conditions

• Chronic pain (arthritis, back pain, migraines)
  
• Hormonal changes (menopause, thyroid disorders)
  
• Neurological disorders (Parkinson’s, Alzheimer’s)
  
• Asthma or COPD (nighttime breathing difficulties)
  

3. Lifestyle Disruptors

• Late-night screen time (blue light delays melatonin release)
  
• Irregular schedules (shift work, jet lag, all-nighters)
  
• Stimulants (caffeine, nicotine)
  
• Alcohol (induces sleep but fragments it later in the night)
  
• Heavy meals before bedtime
  

4. Genetic and Biological Factors

• Certain people have natural “short sleep” genes
  
• Others have more sensitive stress-response systems
  
• Aging changes circadian rhythms, leading to earlier bedtimes and early-morning awakenings
  

5. Learned Sleep Anxiety

One of the most underappreciated causes: fear of not sleeping itself.

• After a few nights of poor sleep, people start dreading bedtime.
  
• This dread activates the stress response, which makes sleep even harder.
  
• A vicious cycle forms, turning temporary insomnia into chronic insomnia.
  

The Consequences of Insomnia

Insomnia isn’t just an inconvenience—it’s a serious health disruptor with wide-ranging consequences.

1. Cognitive and Emotional Impacts

• Impaired memory, learning, and focus
  
• Slower reaction times (a major cause of car accidents)
  
• Heightened emotional reactivity (small stresses feel overwhelming)
  
• Increased risk of anxiety and depression
  

2. Cardiovascular Health

• Chronic insomnia raises blood pressure
  
• Increases inflammation and arterial stiffness
  
• Raises risk of heart attack and stroke
  

3. Metabolic and Endocrine Health

• Sleep deprivation alters insulin sensitivity
  
• Increases risk of type 2 diabetes
  
• Disrupts hunger hormones (ghrelin, leptin), fueling obesity
  

4. Immune Function

• Reduced antibody response to vaccines
  
• Higher susceptibility to infections (colds, flu, COVID-19)
  
• Increased risk of autoimmune flares
  

5. Cancer Risk

• Chronic circadian disruption is linked to breast, colorectal, and prostate cancers
  
• The WHO has classified shift work as a probable carcinogen
  

6. Social and Economic Costs

• Workplace errors and absenteeism
  
• Reduced productivity
  
• Increased healthcare costs
  
• Diminished quality of life for individuals and families
  

In short: insomnia is not just a nighttime issue—it is a 24-hour health crisis.

The Vicious Cycles of Insomnia

What makes insomnia especially challenging is that it feeds on itself.

• Poor sleep → higher cortisol → more stress → harder to sleep
  
• Fatigue → more caffeine use → harder to fall asleep later
  
• Depression → insomnia → worse depression
  

These feedback loops lock people into long-term sleep struggles.

Why Insomnia Is a “Systems Problem”

Traditional medicine often frames insomnia as a symptom that needs a quick fix:

• “Can’t sleep? Take a pill.”
  
• “Too anxious? Take an anti-anxiety drug.”
  

But insomnia is woven into multiple biological systems:

• Nervous system (neurotransmitters like GABA, glutamate, serotonin)
  
• Endocrine system (cortisol, melatonin, thyroid hormones)
  
• Immune system (inflammation, cytokine signaling)
  
• Circadian system (light perception, clock genes, SCN regulation)
  

When one system goes off balance, it cascades into others. That’s why insomnia isn’t a single problem—it’s a systems disorder.

A Systems Biology Revolution

Why the One-Pill Model Doesn’t Work

If you visit a doctor for insomnia, chances are you’ll be handed a prescription: maybe a benzodiazepine, a Z-drug, or melatonin. These drugs work—for a time. But soon, problems arise: tolerance, side effects, dependency, rebound insomnia.

Why does this happen? Because modern drug development is based on a flawed model: the idea that one molecule can “fix” one target and solve a complex disease.

But the human body doesn’t work like that. Insomnia is not caused by a single broken switch. It’s a systems disorder, woven into networks of neurotransmitters, hormones, genes, and environmental cues.

To solve insomnia—or any chronic condition—we need a new way of thinking about medicine. That’s where systems biology comes in.

Reductionist Medicine vs. Systems Thinking

The Reductionist Approach

• Break the body into parts.
  
• Identify a single cause for a disease.
  
• Create a drug to “block” or “stimulate” that one cause.
  
• Example: Insomnia = low GABA → give a GABA-boosting drug.
  

This approach works well for acute conditions (e.g., antibiotics for infections, insulin for diabetes emergencies). But for chronic, multi-factorial issues like insomnia, depression, or autoimmune disease, it fails.

The Systems Biology Approach

• See the body as an interconnected network.
  
• Map the pathways of genes, proteins, and metabolites.
  
• Identify how multiple factors interact to create imbalance.
  
• Develop multi-target interventions that restore balance.
  

Think of reductionist medicine as trying to fix a broken orchestra by replacing one violin. Systems biology is about returning the entire symphony.

What Is Systems Biology?

At its core, systems biology is the study of how biological components interact within networks.

It asks:

• How do neurotransmitters like GABA and glutamate interact with hormones like cortisol and melatonin?
  
• How do genetic “clock genes” (PER1, PER2) respond to light signals?
  
• How do stress, diet, and inflammation alter these systems?
  

Instead of isolating one factor, systems biology builds maps of interactions—like wiring diagrams of the human body.

This holistic view is essential for insomnia because sleep is not governed by one switch, but by feedback loops across multiple systems.

Journey to systems

So that’s the VASHIVA Truth Freedom Health movement. And I’ll come back to that. But the foundation of that is really a Systems Approach. So when we look at something like Astragalus, we want to take a Systems Approach to looking at it. The scientific approach of reductionism–where you just look at one little piece of something–is a way that, in many ways, you can fool yourself or those in power can take advantage of you in anything–be it science, be it understanding politics, be it having an argument. When you take an interconnected Systems approach, you get a much better view closer to the truth. So as people are coming in, let me just, I have a new video that I put together that really encourages people to, you know, sort of share my personal Journey to Systems, and you can look at it how your own life has gone. So let me just share this with everyone.

CytoSolve® – A Tool for Mapping the Complexity

One of the leading tools in systems biology is CytoSolve®, a computational platform designed to integrate data from thousands of studies into comprehensive molecular models.

Here’s how it works:

1. Collect the Data – Every published paper on a topic (e.g., insomnia, Valerian’s compounds).
   
2. Extract the Mechanisms – Identify what molecules, pathways, and genes are affected.
   
3. Build the Network – Create a computational map of all the interactions.
   
4. Simulate Interventions – Test herbs, nutrients, or drugs on the model to see how they shift the system.
   

This approach has been applied to diseases like cancer, Alzheimer’s, autoimmune disorders—and, of course, sleep health.

Success Story – mV25™ and Osteoarthritis

To see the power of CytoSolve®, consider the case of mV25™, a natural formulation developed for joint pain and inflammation.

• Traditional pharma would test one drug against arthritis pain.
  
• CytoSolve® instead mapped thousands of molecular interactions linked to arthritis.
  
• It simulated dozens of natural compounds to see which combinations worked best.
  
• The result: a formulation that matched or exceeded the efficacy of conventional drugs—without harmful side effects.
  

This is the future of medicine: evidence-based, systems-modeled, multi-component solutions.

Why Food as Medicine Fits Systems Biology

Here’s the irony: modern pharma often dismisses herbs as “too messy.” Valerian, for example, has over 10 active phytochemicals, plus minerals and vitamins. To a reductionist scientist, this looks chaotic.

But from a systems biology perspective, that’s the point:

• Valerenic acid enhances GABA signaling.
  
• Valepotriates reduce oxidative stress.
  
• Other compounds calm inflammation and regulate neurotransmitters.
  
• Together, they act synergistically—producing an effect greater than the sum of parts.
  

Nature designed Valerian as a multi-target therapy, perfectly suited to insomnia’s multi-factorial nature.

Personalized Medicine – The Missing Link

Not all insomnias are the same. Some people struggle to fall asleep, others to stay asleep. Some are stressed, others have hormonal shifts, others are genetically prone.

This is why personalization matters.

Modern genetics and molecular science tell us we each have unique biological fingerprints. Interestingly, ancient systems like Ayurveda recognized this centuries ago through the concept of doshas (Vata, Pitta, Kapha).

• Vata imbalance → restless, anxious insomnia.
  
• Pitta imbalance → fiery mind, waking between 2–4 am.
  
• Kapha imbalance → oversleeping, but still unrefreshed.
  

Systems biology offers the modern tools to validate and refine these frameworks, helping us tailor solutions to individual needs.

Why This Matters for Insomnia

Let’s connect the dots:

• Insomnia isn’t a single disease—it’s a systems imbalance.
  
• Drugs target one node, but insomnia involves dozens of interacting nodes.
  
• Herbs like Valerian act on multiple pathways simultaneously.
  
• Systems biology tools like CytoSolve® allow us to map these effects with precision.
  
• Personalized frameworks ensure the right solution for the right person.
  

The Science of Sleep – Circadian Rhythms, Neurotransmitters, and Hormones

The Symphony of Sleep

Sleep is not just the absence of wakefulness. It is a carefully orchestrated biological symphony, involving dozens of neurotransmitters, hormones, and cellular pathways. Like a conductor guiding an orchestra, the body coordinates signals from the brain, environment, and internal organs to produce restful sleep.

When even one section of this orchestra plays out of tune—whether due to stress, hormones, or lifestyle—the entire symphony falters, leading to insomnia.

To truly understand how Valerian works (and why insomnia is so stubborn), we first need to understand the science of sleep.

The Circadian Rhythm – The Body’s Master Clock

At the center of sleep regulation is the circadian rhythm—the internal 24-hour clock that tells us when to be awake and when to rest.

The Suprachiasmatic Nucleus (SCN)

• Located in the hypothalamus of the brain
  
• Composed of about 20,000 neurons
  
• Acts as the master timekeeper of the body
  
• Receives input from light-sensitive cells in the eye
  

When morning light hits the retina, signals are sent to the SCN, which synchronizes the body’s daily rhythms: body temperature, hormone secretion, digestion, and, of course, sleep.

Clock Genes (PER, CRY, BMAL, CLOCK)

At the molecular level, circadian rhythms are maintained by “clock genes”:

• PER1, PER2, PER3 and CRY genes oscillate in activity every 24 hours.
  
• BMAL1 and CLOCK drive the cycle forward.
  
• These genes regulate the production of proteins that rise and fall in a rhythmic pattern.
  

Together, they form a biological feedback loop that acts like a cellular metronome.

The Sleep-Wake Cycle – Two-Process Model

Sleep regulation is not just circadian—it’s also homeostatic. The two-process model explains it:

1. Process C (Circadian) – The SCN-driven rhythm that dictates “biological night” and “biological day.”
   
2. Process S (Sleep Pressure) – The buildup of adenosine in the brain as we stay awake. The longer we are awake, the stronger the drive to sleep.
   

Caffeine interferes here: it blocks adenosine receptors, temporarily masking sleep pressure.

Neurotransmitters – The Brain’s Sleep Messengers

Several neurotransmitters act as chemical messengers to regulate sleep and wakefulness:

1. GABA (Gamma-Aminobutyric Acid)

• The brain’s main inhibitory neurotransmitter
  
• Promotes relaxation and sleep by quieting overactive neurons
  
• Target of sedatives like benzodiazepines and Valerian’s compounds
  

2. Glutamate

• The brain’s primary excitatory neurotransmitter
  
• Keeps us alert and engaged
  
• Excess glutamate activity can lead to hyperarousal and insomnia
  

3. Serotonin (5-HT)

• Precursor to melatonin
  
• Helps initiate sleep and regulate mood
  
• Imbalances linked to depression-related insomnia
  

4. Norepinephrine

• Increases alertness and arousal
  
• Levels drop during sleep
  
• Overactivation leads to hypervigilance (common in anxiety-related insomnia)
  

5. PACAP (Pituitary Adenylate Cyclase-Activating Peptide)

• A lesser-known neurotransmitter that links light input to circadian rhythms
  
• Helps regulate sleep-wake transitions
  

Hormones – The Body’s Sleep Regulators

Neurotransmitters handle short-term signaling, but hormones act as broader regulators of the sleep cycle.

1. Melatonin – The Sleep Hormone

• Secreted by the pineal gland in response to darkness
  
• Peaks at night, signaling the body to sleep
  
• Suppressed by blue light from screens
  
• Often used as a supplement for jet lag, though not always effective for chronic insomnia
  

2. Cortisol – The Stress Hormone

• Follows a daily rhythm: lowest at night, peaking in the morning
  
• High evening cortisol (from stress or late caffeine) disrupts sleep onset
  
• Chronic stress leads to flattened cortisol rhythms → insomnia and fatigue
  

3. Growth Hormone

• Secreted during deep sleep
  
• Supports tissue repair, muscle recovery, and metabolism
  

4. Insulin

• Sleep influences insulin sensitivity
  
• Poor sleep → reduced insulin sensitivity → risk of diabetes
  

5. Leptin and Ghrelin

• Leptin suppresses appetite; ghrelin stimulates hunger
  
• Sleep loss skews this balance → increased appetite and weight gain

What Disrupts the Sleep System?

Despite its robustness, the sleep system is vulnerable to modern life:

1. Artificial Light

Blue light from devices suppresses melatonin, tricking the brain into thinking it’s daytime.

2. Stress

Keeps cortisol high at night, counteracting melatonin.

3. Irregular Schedules

Shift work, jet lag, and inconsistent bedtimes desynchronize circadian rhythms.

4. Diet

• Caffeine blocks adenosine
  
• Alcohol induces sleep but disrupts deep and REM stages
  
• Heavy meals before bed trigger digestion instead of rest
  

5. Aging

• Reduced melatonin secretion
  
• Weaker circadian signals
  
• Increased prevalence of chronic illnesses that disturb sleep

Multi-Level Causes of Sleep Disorders

Insomnia rarely has one cause—it’s the intersection of many:

• Hormonal: low melatonin, high cortisol
  
• Neurochemical: GABA deficiency, excess glutamate
  
• Genetic: variants in circadian genes
  
• Lifestyle: late-night technology, stress, irregular schedules
  
• Environmental: noise, light, temperature
  

This is why single-target interventions (like sleeping pills) often fail. Real solutions must address multiple levels simultaneously.

Why This Matters for Valerian

Valerian’s compounds interact with many of these pathways:

• Enhancing GABA signaling to quiet the brain
  
• Reducing oxidative stress to protect neurons
  
• Supporting circadian alignment through relaxation
  

Unlike a single-target drug, Valerian works in harmony with the body’s natural multi-layered sleep regulation system.

Valerian’s Power – Compounds, Mechanisms, and Clinical Evidence

For centuries, Valerian was known as the “natural sleep root.” But today, we can look beneath tradition and ask: what’s actually happening at the molecular level?

The answer is fascinating: Valerian contains a complex cocktail of minerals, vitamins, and phytochemicals that work synergistically to calm the nervous system, regulate neurotransmitters, and reduce oxidative stress. Unlike a single drug, it works across multiple pathways—exactly what insomnia requires.

The Nutrient Profile of Valerian

While most people focus only on its phytochemicals, Valerian also contains essential minerals and vitamins that support nervous system function.

Minerals

• Phosphorus – Supports energy metabolism and neuronal signaling.
  
• Calcium – Crucial for neurotransmitter release and synaptic communication.
  
• Iron – Essential for oxygen transport and brain energy.
  
• Zinc – Modulates GABA and glutamate receptors.
  
• Copper – Supports antioxidant enzymes.
  
• Manganese – Cofactor for enzymes regulating neurotransmitters.
  
• Chromium – Helps stabilize blood sugar, preventing night-time energy dips.
  

Vitamin

• Vitamin C – Potent antioxidant, protects neurons from oxidative stress.
  

These micronutrients prime the nervous system, preparing the stage for Valerian’s phytochemicals to work.

The Phytochemicals of Valerian – Nature’s Bioactive Arsenal

Scientists have identified dozens of active compounds in Valerian. The most important include:

1. Valerenic Acid
   
   • Enhances GABA-A receptor activity
     
   • Calms overexcited neurons
     
   • Reduces anxiety without causing addiction (unlike benzodiazepines)
     
2. Valeranone
   
   • Sedative and anxiolytic effects
     
   • Contributes to relaxation and sleep induction
     
3. Valeranol
   
   • Similar structure to valerenic acid
     
   • Enhances inhibitory neurotransmission
     
4. Valtrate & Didrovaltrate
   
   • Belong to the iridoid group
     
   • Known for sedative and spasmolytic effects
     
5. Valepotriates
   
   • Short-lived but potent
     
   • Reduce oxidative stress
     
   • Contribute to anxiolytic action
     
6. Isovaleric Acid
   
   • Thought to play a role in calming hyperexcitability
     
7. Hesperidin (a flavonoid present in some species)
   
   • Antioxidant, supports vascular health and anti-anxiety effects
     
8. Alkaloids (trace amounts)
   
   • Neuromodulatory roles, still under investigation
     

Together, these compounds target multiple mechanisms of sleep and mood regulation.

Biological Effects of Valerian Compounds

The combined action of Valerian’s constituents produces a range of therapeutic effects:

• Anxiolytic (anti-anxiety)
  
• Hypnotic (sleep-inducing)
  
• Anticonvulsant
  
• Antidepressant
  
• Antihypertensive
  
• Neuroprotective
  

This makes Valerian unique—it doesn’t just sedate, it modulates the nervous system in a balanced way.

Mechanisms of Action – How Valerian Works

1. Anxiety Reduction Pathway

• Valerenic acid influences the cAMP → PKA → CREB → BDNF pathway.
  
• This boosts brain-derived neurotrophic factor (BDNF), supporting neuroplasticity and resilience.
  
• The result: reduced anxiety and improved sleep initiation.
  

2. Antioxidant and GABA Enhancement

• Valepotriates act as ROS scavengers.
  
• This reduces oxidative stress in neurons, a key driver of hyperarousal and poor sleep.
  
• Simultaneously, Valerian binds to GABA-A receptors, enhancing inhibitory signaling.
  
• Outcome: deeper, more restorative sleep without the grogginess of sleeping pills.
  

3. GABAergic Modulation vs. Benzodiazepines

• Benzodiazepines forcefully activate GABA receptors, often leading to tolerance and dependency.
  
• Valerian gently modulates these receptors, enhancing natural inhibition without overwhelming the system.
  

4. Other Mechanisms

• Serotonin modulation – supports melatonin synthesis.
  
• Muscle relaxation – relieves tension contributing to insomnia.
  
• Pain reduction – helpful in insomnia secondary to chronic pain.
  

What the Research Says – Evidence from Studies

Valerian has one of the richest scientific legacies among herbal remedies.

Historical Scientific Record

• 1,456 research papers published
  
• 85 clinical trials conducted
  
• Nearly 200 years of documented study
  

Clinical Evidence

1. Comparison with Diazepam
   
   • Studies show Valerian extract can reduce anxiety with efficacy comparable to diazepam.
     
   • Crucially, without the side effects of drowsiness, dependency, or cognitive dulling.
     
2. Sleep Studies
   
   • Many trials confirm Valerian reduces sleep latency (time to fall asleep).
     
   • Improves sleep quality, particularly in people with mild to moderate insomnia.
     
   • Some studies show effects comparable to pharmaceutical sedatives, though more gradual.
     
3. Other Benefits
   
   • Lipase inhibition: Valerian may support weight management.
     
   • Dysmenorrhea relief: Reduces menstrual cramps and associated sleep problems.
     
   • Antidepressant effects: Linked to serotonin modulation.
     

Dosage and Usage

• Forms: Capsules, tinctures, teas, standardized extracts.
  
• Typical dose: 300–600 mg of standardized extract before bedtime.
  
• Onset: Unlike drugs, effects may build over days to weeks—best seen with consistent use.
  

Safety

• Generally safe for most adults.
  
• Mild side effects: headache, stomach upset, vivid dreams (rare).
  
• Cautions: Should be avoided in pregnancy, breastfeeding, or when combined with sedatives/alcohol.
  

The Future of Sleep Health – Personalized Medicine and SomnaSolve™

If there’s one lesson from studying insomnia, it’s this: There is no universal cure.

For some, stress triggers sleepless nights. For others, it’s hormones, aging, or lifestyle. A pill—whether pharmaceutical or herbal—might help some, but not all.

The future of sleep health lies in personalization: tailoring interventions to your unique biology, lifestyle, and environment. And with tools like systems biology and initiatives like SomnaSolve, we’re entering a new era of sleep medicine.

Why Sleep Aids Work Differently for Different People

Genetic Variability

• Some people naturally produce less melatonin.
  
• Variations in GABA receptor genes affect how strongly Valerian works.
  

Biological Imbalances

• Vata imbalance → restless, anxious insomnia.
  
• Pitta imbalance → overheated, early-morning awakenings.
  
• Kapha imbalance → oversleeping yet unrefreshed.
  

Lifestyle and Environment

• A shift worker’s insomnia differs from a teenager’s screen-induced insomnia.
  
• Stress in a corporate executive is different from insomnia in someone with chronic illness.
  

This variability explains why Valerian helps many but not everyone.

The “Your Body, Your System®” Framework

To make personalization practical, Dr. Shiva and the CytoSolve® team developed Your Body, Your System (YBYS).

It allows individuals to:

1. Assess their baseline state (balance of Vata, Pitta, Kapha, or “transport, conversion, storage”).
   
2. See how stress, diet, lifestyle shift their balance.
   
3. Discover which foods, herbs, or practices restore equilibrium.
   

Example

• A stressed student: Vata imbalance → benefits from Valerian’s grounding, calming effect.
  
• A fiery entrepreneur: Pitta imbalance → needs cooling practices alongside Valerian.
  
• A sluggish worker: Kapha imbalance → Valerian may worsen grogginess; better suited to lifestyle fixes.
  

This framework combines ancient wisdom with modern systems biology, making personalized sleep care accessible.

Enter SomnaSolve – A New Frontier in Sleep Health

What Is SomnaSolve™?

• A CytoSolve®-driven initiative to study sleep systematically.
  
• Integrates thousands of research papers into computational models of insomnia.
  
• Identifies natural compounds (like Valerian) that act on multiple sleep pathways.
  
• Uses an Open Science approach: transparent, collaborative, community-driven.
  

Why It Matters

Traditional drug companies hide their data and focus on patents. SomnaSolve:

• Publishes results openly.
  
• Avoids animal testing.
  
• Focuses on food-based, natural formulations with minimal side effects.
  

It’s not about “selling a magic pill.” It’s about building a platform for collective discovery.

Citizen Science – The Role of the Community

One of the most exciting parts of SomnaSolve is its participatory model.

• Sleep diaries: individuals can track their patterns and share data.
  
• Feedback loops: results refine the computational models.
  
• Crowdfunding: people directly support the science they benefit from.
  

This creates a living laboratory of sleep health—where science is not just done for the people, but with the people.

Moving Beyond Big Pharma

For decades, Big Pharma has dominated sleep medicine with drugs like Ambien, Lunesta, and benzodiazepines. These drugs work—but at a cost:

• Dependency
  
• Side effects
  
• Short-term focus
  

The future isn’t about replacing one pill with another. It’s about rethinking the system:

• Multi-pathway, natural interventions (like Valerian).
  
• Personalized recommendations (not everyone needs the same solution).
  
• Open Science collaborations (transparency, not secrecy).
  

This is medicine as it should be: evidence-based, holistic, and human-centered.

Practical Steps for Readers – Personalizing Sleep Health

1. Know Your Patterns
   
   • Keep a sleep journal.
     
   • Track bedtime, wake time, energy levels, triggers (stress, meals, screens).
     
2. Experiment Safely
   
   • Try Valerian for 2–3 weeks, not just a few nights.
     
   • Pair with lifestyle changes (darkened room, reduced caffeine, meditation).
     
3. Use Systems Thinking
   
   • Don’t isolate one factor—consider diet, stress, light exposure, hormones.
     
   • Small adjustments across multiple areas are more effective than a single drastic change.
     
4. Embrace Community
   
   • Share experiences.
     
   • Join initiatives like SomnaSolve.
     
   • Learn from collective data, not just isolated anecdotes.