Valerian Root Essential Oil to Help You Sleep Better

by Christine Pressler, CA

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Valerian Essential Oil for Sleep Support

Valerian root is powerful sleep-supporting herb. Here’s a blend to help you Power Down with Valerian essential oil and four ways to use it to support restful sleep.

I first purchased Valerian essential oil to add to a blend I was formulating for a client who was having very restless and difficult sleep due to illness leading to chronic fatigue.

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Valerian Root Aroma

I had heard all sorts of comments about the unique and somewhat offensive aroma of Valerian essential oil. But, I had also read that it is a very effective inhaled essential oil for difficulty falling asleep and staying asleep. In fact inhaled Valerian essential oil has been shown to significantly reduce time to sleep onset and extend sleep duration.[1]

And so, having exhausted my usual sleep-supporting essential oils, I decided to give Valerian a try.

Native to India, Valerian (Valeriana spp.) produces lovely, petite, sweet-scented flowers. Valerian essential oil, however, is made from the roots of the plant, which don’t share the flower’s appealing aroma!

The aroma of Valerian essential oil and dried root is an acquired “taste,” for sure! Now don’t be put off by what’s described below…it’s an aroma that can be worked into a blend and may enhance a blend’s aromatic and therapeutic synergy.

Aromas I had prepared myself to experience upon smelling Valerian essential oil for the first time:

• Dirt/Earth
• Musk
• Rot
• Stinky cheese
• Sweaty, dirty socks!

My actual experience was surprising. When smelling right from the bottle, I immediately understood its reputation! The aroma was over-poweringly pungent and unappealing to say the least. (Valerian root has certainly earned the moniker “phu”!)

But, nonetheless, I continued with my usual oil evaluating routine, allowing my nose to do its job.

By the way, when you’re getting acquainted with an essential oil, instead of smelling from the bottle, follow these Tips for Aroma Appreciation.

My Valerian Root Aroma Memory

In those moments, with eyes closed inhaling gently, I was transported back to my favorite childhood hiking trail. As I inhaled the aroma, I detected a sweet earthy dampness, reminiscent of the aroma of decomposing plant material, and it brought with it a personal connection to Mother Nature’s process of renewal.

I didn’t find the aroma off-putting…exactly. So, I performed a few blending experiments, knowing that if I wanted to capture that essence of renewal, which seemed an important facet of a blend for sleep support, I would also need to embrace the unique aroma of Valerian essential oil.

After a few experiments pairing Valerian with a series of sleep-supporting essential oils, this is the combination I found worked best for my intention:

• 1 drop Valerian essential oil (Valeriana officinalis or V. wallichii / jatamansi)
• 5 drops Green Mandarin essential oil (Citrus reticulata)

Using this base pair, I was then able to layer in other essential oils to create several sleep-supporting blends, such as the Power Down blend here.

⭐️Power Down with Valerian Inhaler

• Aromatherapy Inhaler of choice
• 1 drop Valerian essential oil (Valeriana officinalis or V. wallichii / jatamansi)
• 5 drops Green Mandarin essential oil (Citrus reticulata)
• 3 drops Geranium essential oil (Pelargonium asperum)
• 3 drops Melissa officinalis essential oil
• 3 drops Sweet Marjoram essential oil (Origanum majorana)

🌺See my Recommended Suppliers below

Power Down is an excellent blend to have on hand to create multiple sleep-supporting applications, such as the above inhaler, a foot massage, or a foot bath…more details on this below.

⭐️Make a Power Down Stock Bottle

I suggest making a half-size stock bottle, by multiplying each of the essential oil drops by 3 and combining directly in a 5ml essential oil bottle. With 45 drops you can then use the blend in multiple ways to find what works best for you.

Add the essential oils to the bottle in order, insert the reducer, and tighten the cap. Then roll vigorously between the palms to blend the oils together. I generally take this time to focus on the intention of the blend. For Power Down I closed my eyes, relaxed my body, eased the tension from my shoulders, and let my mind gently focus on restful sleep.

A Valerian Root Essential Oil Anecdote

I discovered firsthand how powerful Valerian essential oil is!

On the first day of blending with Valerian I found, with all the sniffing I was doing, I could only make a max of two sample blends each session, because after a short time my legs started feeling weak and heavy, my eyes were closing, and I had to crash on the couch for a while! It was a much needed power nap as I had also been not getting enough restful sleep—it was like my body was taking the hint from Valerian that I needed to Power Down for a while. I woke feeling rested.

⭐4 Ways to Use Power Down with Valerian for Sleep Support

If you made the stock bottle, you’ll have a little over 2ml, which should fill about half of your 5ml essential oil bottle. It can be used in different applications, so experiment and see which method(s) work best for you.

• Add 12-14 drops to an inhaler. Inhale gently, alternating nostrils, 1-2 times just before sleep.
• Just before sleep add 1 drop to a passive diffuser and put near the head of your bed.
• Stir 4-6 drops into 1 ounce of your favorite unscented cream—stir really well and give the jar a really good shake, too! Massage a small amount into neck, shoulders, chest, and feet just before sleep.
• Stir 6-8 drops into 1 ounce Jojoba oil. Add 1/4-1/2 of the blend to a very warm foot bath (1 ounce will make enough for 2-4 foot baths). Soak feet for 15-20 minutes just before sleep. Marbles placed in the foot bath can serve as massage agents and help ease tension even further. I also like to add soothing aromatic herbs like Rose Petals, Chamomile flowers, or Lemon Balm to the water. (Pour water into the garden when done.)

Difficulty Sleeping?

If you’re having a difficult time falling asleep or staying asleep a gentle blend like a Sleep Assist Roll-On paired with Power Down can be helpful.

Also examine your bedtime routine and other lifestyle factors that could influence your sleep pattern. Here are some sleep support tips.

🔶️Important Notes About Valerian Root

• As I’m sure you noticed in the suggested uses for Power Down, Valerian essential oil should be used just before sleep. There’s a reason Valerian root was valued by ancient Greek and Roman practitioners as a powerful sedative and spiritual protector![2] It will stand right by your side as you slip into a deep deep sleep.
• Please do not diffuse Power Down through the night. A friend tried this and, although she sleep soundly, the sleepiness continued into the following day.
• Use Valerian (essential oil, tincture, or tea) for no longer than a month at a time and then take a break. You may find that you don’t need its support.
• Interestingly, instead of experiencing calm, a small percentage of people find Valerian stimulating!
• 🔶️Valerian should not be used during pregnancy or breast-feeding.

Tidbit for Cat Owners

When used in moderation, the dried root of Valerian (Valeriana officinalis) is known to soothe a very nervous or fearful kitty.[3] They might get a little frisky at first, but that energy helps them release the nervous energy resulting in a less fearful cat.

Learn more about Valerian root and other herbs for cats in The Aromatic Cat by Nayana Morag and Julie-Anne Thorne.

Valerian Root—More Than Sleep Support

Once upon a time, Valerian was considered a magical herb with the ability to ward off evil spirits, attract love, purify a space or tools, and enhance the ability to communicate with other realms.(4)

All of those things may be true—I must admit during my blending I certainly felt like I could communicate with another realm!

Valerian can help reduce tension, ease stress, and calm nervousness, all of which contribute to sleep disturbance. I personally discovered, while experimenting with Valerian, is that it’s helpful for restless leg syndrome. These are some very nice side benefits to Valerian essential oil!

Oh, by the way, with nightly use my client got some much-needed healing sleep.

They used a Power Down inhaler and massaged into their feet a blend of:

• 4 drops Power Down
• 1 ounce Unscented Lotion

And then they put on socks. They used both for about 3 weeks and then stopped.

Thankful to be feeling more rested, they have kept the blend on stand-by for future use, if needed.

So, when sleep has been eluding you, despite usual sleep-supporting essential oils, consider reaching for Valerian. It may be just the essential oil you need to help you Power Down.

• Cognitive Support While You Sleep
• Relaxing Bedtime Body Oil
• Tension Easing Herbs & Salt Foot Soak
• Bedtime Foot Massage Blend
• Sleep-Assist Aromatherapy Roll-On
• Power Down with Valerian
• Better Than Basic Chamomile Tea
• Evening Unwind Herbal Tea

Mom’s Shopping List

Valerian, Mandarin, and the other essential oils in Power Down (featuring Edens Garden and Plant Therapy), along with sleep-supporting herbs, can be found in my Sleep and Stress shopping list Amazon.

For bottle, jars, inhalers, and other containers go to my Aromatherapy Containers & Supplies list on Amazon.

Here are the suppliers I use for the essential oils (and Valerian root) I use to Power Down.

• Geranium essential oil (Pelargonium asperum):
  • Aromatics International, organic Rose Geranium
  • Plant Therapy, organic Egyptian Geranium (Direct and Amazon)💛
  • Plant Therapy, sustainable Bourbon Geranium (Direct and Amazon).

• Green Mandarin essential oil (Citrus reticulata):
  • Plant Therapy, organic (Direct and Amazon)💛
  • Edens Garden, sustainable (on Amazon).

• Melissa officinalis essential oil:
  • Aromatics International, organic
  • Plant Therapy, sustainable (Direct and Amazon).

• Sweet Marjoram (Origanum majorana):
  • Aromatics International, organic
  • Plant Therapy, organic (Direct and Amazon).

• Valerian essential oil (Valeriana officinalis):
  • not a common essential oil
  • Edens Garden, sustainable (on Amazon).

• Dried Valerian root (Valeriana officinalis):
  • Elanen naturals (on Amazon)—source for organic dried Valerian root (featured in this post’s image) and other sleep-supporting herbs.

Chris P | Author, Certified Aromatherapist, Natural Skin Care Formulator

Chris (“Mom”) enjoys formulating bespoke aromatherapy, skin care, and herbal products to support her family, pets, friends, and clients. She also loves experimenting with recipes in the kitchen. An avid reader, writer, and lifetime learner, Chris enthusiastically explores research rabbit holes and then writes about her discoveries.💚 (Learn more >>)