The Root That Calms the Storm

There are some herbs that hold a subtle magic—the kind that draws you in, not with bright blossoms or pleasant perfume, but with a quiet, earthy strength. Valerian (Valeriana officinalis) is one of those plants.

With its tall stems crowned in soft white to pale pink blossoms, valerian might appear delicate at first glance. But hidden beneath the soil lies the true medicine—its gnarled and aromatic root, famed for its calming and sedative properties for centuries.

Valerian’s use stretches far back into human history. During World War I, it was given to soldiers to help ease shell shock, and civilians turned to it in times of high stress and fear. In the centuries before, herbalists used valerian to soothe seizures, nerve disorders, and even hysteria. It has a well-established history as a sleep aid and anxiety remedy, and today, it’s still one of the most widely used non-prescription sedatives in Europe. In fact, in Germany, valerian is more likely to be recommended by doctors than pharmaceutical sleep aids like Xanax.

A Complex Ally for the Nervous System

Valerian is one of those herbs that defies a simple classification. It’s a sedative, yes—but also a nervine, a muscle relaxant, and even a cognitive support herb. It has been referred to as a “daytime sedative,” in that it calms the nervous system without impairing mental clarity or alertness. Some even find that small daytime doses support focus and memory while helping the body stay relaxed and grounded.

At night, it truly shines—especially when taken about an hour before bedtime. For many, it invites a gentle drift into sleep, helping to quiet a racing mind and soothe tense muscles.

However, valerian is not one-size-fits-all. While it brings warmth and relaxation for many, about one in four people experience a paradoxical reaction—it can actually make them feel stimulated or restless. For this reason, it’s best to try valerian for the first time on a low-stakes evening, when you don’t need to wake early the next day.

Valerian’s gifts lie not only in its chemistry, which includes calming GABA-like compounds and volatile oils, but also in its earthy, grounding energetics. It’s a helpful ally for tension held in the belly or chest, for sleep troubles related to anxiety or trauma, and for anyone who tends to live “up in their head.”

 

MATERIA MEDICA

Latin Name: Valeriana officinalis, Valeriana spp.
Family: Valerianaceae
Parts Used: Root, rhizome
Energetics: Warm, slightly bitter, heavy, aromatic

Key Actions:
Anodyne, antispasmodic, sedative, hypnotic, carminative, antianxiety, muscle relaxant, bitter tonic, nervine, restorative

Key Constituents:
Volatile oils (valerenic acid), alkaloids, sesquiterpenes, iridoids (valepotriates), gamma aminobutyric acid (GABA)

Uses of Valerian Root

Valerian has been used to support a variety of conditions, including:

  • Insomnia and sleep disturbances
  • Anxiety and stress-related tension
  • Muscle spasms, cramps, and menstrual pain
  • Headaches and migraines
  • High blood pressure related to tension
  • Attention and concentration support (in low doses)
  • Nervous digestion and intestinal cramping
  • Trauma and emotional shock

It has also been explored for support in cases of PTSD, ADHD, epilepsy, and substance withdrawal.

Preparation & Dosing

Tea: Steep 1–2 teaspoons of dried root in 12 oz of hot water for 10–15 minutes. Best taken 1–2 hours before bed to encourage restful sleep.

Tincture: Take 60–90 drops (roughly 3–5 mL) diluted in water, up to 2 times in the hour before bed. For daytime use, a smaller dose (10–30 drops) may support focus without drowsiness.

Note: Valerian has a strong, distinctive smell—earthy, musky, and a little funky. Some find it comforting, others… less so. You’re welcome to mix it with other herbs or juice to mask the flavor if needed.

Growing & Harvesting Valerian

Valerian is a beautiful addition to the herb garden. It grows 3–4 feet tall, blooming early in the season with clusters of pale pink or white flowers that attract beneficial insects.

  • Growing Tips: Prefers full sun, rich moist soil, and regular watering. Can be direct sown in early spring or started indoors and transplanted.
  • Harvesting: Roots are harvested in the fall after the second year of growth, once the plant has had time to mature. Clean and dry thoroughly before use or tincturing.

Safety Considerations

  • Short-Term Use Preferred: Avoid high doses for more than three consecutive weeks.
  • Not for Children Under 3
  • Pregnancy & Breastfeeding: Use with caution; consult a practitioner.
  • Depression: Avoid long-term use in individuals with clinical depression.
  • Paradoxical Effect: About 25% of users experience stimulation rather than sedation—test before relying on it for sleep.
  • Side Effects: Large doses may cause nausea, headache, depression, or sluggishness.
  • Caution With Machinery: Avoid activities requiring alertness after valerian use.

Valerian offers a grounded presence in an overstimulated world. Like a reassuring hand on your shoulder, it reminds your body it’s safe to rest, to breathe, and to let go. In the right moment, it is the root that helps you return to your own rootedness.

References