Valerian: the root of serenity
- 12 hours ago
- 3 min read
What does serenity mean to you? Dictionary definitions generally refer to being in a peaceful, untroubled and/or relaxed state. Personally, when I think about serenity, I see myself waking up refreshed from a restful night's sleep, feeling refreshed, knowing that whatever happens I am able to deal with it in a calm and confident manner. Not easy in this rapidly evolving, sometimes chaotic world! However, certain plants can help us along the way.
One such plant is Valerian (Valeriana officinalis), a perennial, flowering plant which has been used for centuries for its calming properties. The name "Valerian" would actually appear to come from the Latin « Valere » meaning to be strong and in good health.
Native to Europe and Asia, Valerian prefers damp locations such as marshes and woodlands. Its hollow stem with alternate feathery leaves can grow up to 1.5 metres in height. The small white or pink scented flowers are grouped in « corymbs » at the top of the stem and bloom from May to August, depending on the region.
In phytotherapy it is the root of the plant, with its strong, « earthy » smell, which is used in decoction or tincture. According to the American Herbal Products Association, the fragrance of the root is said to attract dogs and cats and repulse rats ! [1] « Earthy » may well be a euphemism for pungent feet ! In spite of this distinctive odour, Valerian could be a valuable plant for serenity for the following reasons :
1. Valerian can reduce stress and anxiety
Valerian is a natural sedative and can be used to decrease stress and anxiety, and improve relaxation. This appears to be due to its ability to increase the production of GABA (gamma-aminobutyric acid), a neurotransmitter which calms brain activity [2,3].
2. Valerian may improve sleep quality
A variety of benefits relating to sleep have been scientifically attributed to Valerian. These include promoting deeper, more restful sleep ; decreasing the number of night awakenings and reducing the time it takes to fall asleep [2,3] . An additional advantage of Valerian is that it does not seem to create dependency. However, it is best suited to mild insomnia or occasional sleep issues. If you suffer from chronic insomnia, you should consult your doctor. For more information on how plants support sleep, click here.
3. Valerian helps reduce muscle tension
In addition to its soothing effect on the nervous system, Valerian helps to relieve muscle tension and spasms. This means that it may be helpful in the case of muscle cramps, shoulder and neck tension, restless legs and menstrual cramps [2]
In terms of doses, when taking Valerian for the first time, stick to low doses to see how you react. We are all different and what works for one person, may not be suitable for you. If you don't mind drinking a herbal tea before going to bed, an infusion of 2 to 3g of the dry root can be prepared. It is also make a maceration earlier in the day by pouring cold water on the root and leaving it for between 8 and 10 hours [4]. However, if like me, you wish to avoid drinking too much before bed, Valerian is also available in tincture form. In this case, you can take drops in a small amount of water. For exact doses of Valerian in capsules, tinctures and tablets, please consult the indications on the packaging.
Valerian is not suitable for children under the age of 3, pregnant or breastfeeding women, or those taking sedatives or nervous system depressants, or alcohol. Do not drive after taking Valerian as it will affect your alertness. In rare cases, Valerian can have an unpleasant stimulating effect [4]. If in doubt, always consult your doctor.
Whether Valerian helps you or not, I hope that you find serenity, or at least experience it from time to time!
If you would like to learn more about how plants and natural remedies can help us manage stress and improve sleep, check out workshops here.
[2] Brzeska, N., Tkaczenko, H., Buyun, L., & Kurhaluk, N. (2025). Phytochemistry, Neuropharmacology and Emerging Therapeutic Potential of Valeriana officinalis L. Agrobiodiversity for Improving Nutrition, Health and Life Quality, 9(2).
[3] Chandra Shekhar H & al., Standardized Extract of Valeriana officinalis Improves Overall Sleep Quality in Human Subjects with Sleep Complaints: A Randomized, Double-Blind, Placebo-Controlled, Clinical Study. Adv Ther. 2024 Jan;41(1):246-261.
[4] Hoffman, D (2003), Medical Herbalism, Healing Arts Press, Vermont
