جذر حشيشة الهر لـ صعوبة بدء النوم
B الأدلة تدعم ذلك تجربة عشوائية واحدة على الأقل، مع نتائج متسقة في معظمها.بناءً على 5 دراسة (1 meta-analysis, 1 RCT) بمشاركة 15 مشاركًا إجمالاً. 3/5 دراسة تُظهر تأثيرات إيجابية.
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B
الخلاصة
Valerian root may help with falling asleep, but the evidence specific to sleep onset difficulty is limited by very small studies.
- Only 5 studies with 15 total participants — very small evidence base for this specific use
- 60% of studies show positive effects on falling asleep
- Includes 1 meta-analysis and 1 RCT, but sample sizes are very small
- Stronger evidence exists for valerian's general insomnia benefits
Key Study Findings
Review
The Efficacy of Melatonergic Receptor Agonists Used in Clinical Practice in Insomnia Treatment: Melatonin, Tasimelteon, …
Dose: None
مقابل: Placebo
التأثير: None
None
Randomized Controlled Trial
n=15
2 weeks
Double-blind
Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: …
Dose: Tart cherry juice blend (CherryPharm) twice daily for 2 weeks
مقابل: Placebo
التأثير: Significant reduction in wake after sleep onset vs placebo; effect sizes moderate to negligible
Key Statistics
5
الدراسات
15
المشاركون
↑
Positive
B
التقييم
Referenced Papers
Molecules (Basel, Switzerland)
2025
2 اقتباسات
Nutrients
2021
85 اقتباسات
Drugs & aging
2018
131 اقتباسات
Journal of clinical …
2017
1097 اقتباسات
Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study.
RCT
Journal of medicinal …
2010
157 اقتباسات
Dosage & Usage
mg = milligrams · mcg = micrograms (1,000× smaller) · IU = International Units
الجرعات الشائعة
- sleep:
- 300-600 mg standardized extract, 30 min before bed
الحد الأعلى: Not established
الجرعات المدروسة في الأبحاث
| الجرعة | المدة | التأثير | ن |
|---|---|---|---|
| None | -- | Positive | -- |
| Tart cherry juice blend (CherryPharm) twice daily for 2 weeks | 2 weeks | Positive | 15 |
أفضل وقت للتناول: 30-60 minutes before bed; may require 2-4 weeks for full effect
Safety & Side Effects
الآثار الجانبية المُبلّغ عنها
- ⚠ Headache
- ⚠ Dizziness
- ⚠ GI upset
- ⚠ Morning grogginess
- ⚠ Vivid dreams
التفاعلات المعروفة
- ● Sedatives and alcohol — additive CNS depression
- ● CYP3A4-metabolized drugs — valerian may inhibit this enzyme
- ● Benzodiazepines — potential additive GABA effects
الحد الأقصى المسموح به: Not established
استشر مقدم الرعاية الصحية دائماً قبل البدء بأي مكمل غذائي.
Frequently Asked Questions
Does جذر حشيشة الهر help with صعوبة بدء النوم?
Based on 5 studies with 15 participants, there is moderate evidence from clinical studies that جذر حشيشة الهر may support صعوبة بدء النوم management. Our evidence grade is B (Good Evidence).
How much جذر حشيشة الهر should I take for صعوبة بدء النوم?
Studies have used various dosages. A commonly studied range is 300-600 mg standardized extract, 30 min before bed. Always consult your healthcare provider before starting any supplement regimen.
Are there side effects of جذر حشيشة الهر?
Reported side effects may include Headache, Dizziness, GI upset, Morning grogginess. Most side effects are mild and dose-dependent. Consult your doctor if you experience any adverse reactions.
How strong is the evidence for جذر حشيشة الهر and صعوبة بدء النوم?
We rate the evidence as Grade B (Good Evidence). This rating is based on 5 peer-reviewed studies with 15 total participants. The overall direction of effect is positive.
Related Evidence
مكونات أخرى لـ صعوبة بدء النوم
جذر حشيشة الهر لحالات أخرى
References
- [1] Kacper Żełabowski et al.. Molecules. 2025. The Efficacy of Melatonergic Receptor Agonists Used in Clinical Practice in Insomnia Treatment: Melatonin, Tasimelteon, Ramelteon, Agomelatine, and Selected Herbs. doi:10.3390/molecules30183814 PubMed
- [2] Oliviero Bruni et al.. Nutrients. 2021. Herbal Remedies and Their Possible Effect on the GABAergic System and Sleep. doi:10.3390/nu13020530 PubMed
- [3] Vivien C Abad et al.. Drugs Aging. 2018. Insomnia in Elderly Patients: Recommendations for Pharmacological Management. doi:10.1007/s40266-018-0569-8 PubMed
- [4] Michael J Sateia et al.. J Clin Sleep Med. 2017. Clinical Practice Guideline for the Pharmacologic Treatment of Chronic Insomnia in Adults: An American Academy of Sleep Medicine Clinical Practice … doi:10.5664/jcsm.6470 PubMed
- [5] Wilfred R Pigeon et al.. J Med Food. 2010. Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: a pilot study. doi:10.1089/jmf.2009.0096 PubMed
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