Valerian
Valeriana officinalis
A pungent, deeply sedating root for those nights when sleep simply will not come — strong, effective, and not for daytime.
At a glance
An unmistakable, strongly funky, almost barnyard aroma — earthy, cheese-rind, faintly skunky. The decoction is murky brown and an acquired taste; most people prefer it in capsule or tincture form.
- Acute insomnia
- Pre-event situational anxiety
- Menstrual cramp relief
- Withdrawal support from sleep medications (with clinician)
Modern research
Tradition
Hippocrates wrote of valerian. Medieval Europeans called it 'all-heal' and used it for everything from epilepsy to plague. It became a mainstay of First and Second World War nerve clinics, prescribed for shell shock long before the term PTSD existed.
Modern evidence
Meta-analyses are mixed but generally positive for subjective sleep quality, with the strongest effect appearing after two weeks of nightly use. Some evidence for anxiety. Effect is not equivalent to a sleep medication — it is gentler, with no morning hangover and no dependency profile, but also less reliable in any single dose.
How to brew
Most people prefer capsule (300–600 mg of dried root) or tincture (2–3 ml) ninety minutes before bed. For tea, simmer a teaspoon of root in a covered cup for ten minutes; brace yourself for the smell.
Garden note
A tall, fragrant-flowered perennial that volunteers cheerfully. The flowers smell of vanilla; the roots, harvested two years later, do not. Worth growing for the flowers alone, even if the roots end up in compost.