Discover the soothing and calming powers of certain natural ingredients such as orange blossom, valerian or lavender. These plants, used in various forms such as herbal tea, essential oil or capsule, have incredible benefits on sleep and relaxation. We will focus in particular on valerian, known for its beneficial effect on insomnia and anxiety. Prepare yourself for a journey to the heart of phytotherapy.
Valerian, a plant with multiple benefits
Origin and description of valerian
Valerian is a perennial plant native to Eurasia, with a preference for shady and moist habitats. It is known by many vernacular names, such as Valerian officinalis , Valerian of the hills , or Catnip .
Belonging to the Caprifoliaceae family, valerian is characterized by its height, varying between 80 centimeters and 1.5 meters. Its underground stems, called rhizomes, are particularly fragrant, a characteristic that attracts cats.
It is easily recognizable by its flowers, white or pink in color, which give rise to a fruit, an achene topped with feathery bristles. These flowers, in addition to being aesthetically pleasing, are melliferous, that is to say they attract pollinators such as bees and butterflies with their sweet scent.
The soothing virtues of valerian
Valerian is known for its calming properties . Rich in valerenic and isovaleric acids, its roots are used in herbal medicine for their sedative effect. They are beneficial for relieving various health problems, including stress and anxiety.
The use of valerian is recommended for:
- Manage stress : It acts directly on the central nervous system, helping to manage and reduce daily stress levels.
- Improve sleep : Its sedative properties help to facilitate falling asleep and increase the duration of deep sleep phases.
- Relieve spasms : Its antispasmodic action can help soothe certain gastrointestinal discomforts.
In addition, it can also be of great help during withdrawal. Its use is natural and effective to improve your daily well-being.
The use of valerian in herbal medicine
In herbal medicine, valerian is mainly used for its sedative and anxiolytic properties. Indeed, its roots and rhizomes, generally harvested in autumn, are rich in valerenic and isovaleric acids which promote relaxation and sleep.
- To combat sleep disorders , it helps you fall asleep more easily and improves the quality of sleep.
- In case of stress or anxiety , it helps to regain calm and serenity.
- It is also indicated to relieve moderate and temporary nervous tension .
Valerian can be consumed in different forms: herbal tea, capsules, tincture or fluid extract. It is recommended to use it as a cure to observe beneficial effects in the long term.
Valerian and Sleep
How Valerian Promotes Healthy Sleep
Valerian promotes healthy sleep by acting on the central nervous system. Its active components, namely valerenic acid and valerenal, stimulate the production of GABA , a neurotransmitter that helps control fears and anxiety. The increase in the presence of GABA in the brain contributes to relaxation and calming the mind, making it easier to fall asleep.
In addition, these active substances in valerian also have an impact on the quality of sleep. They help reduce the time needed to fall asleep and minimize nighttime awakenings. They therefore offer a natural way to obtain a more restful sleep, thus contributing to better nighttime recovery.
It is worth noting that the effectiveness of valerian in promoting healthy sleep is recognized by the European Medicines Agency for the relief of nervous tension and resulting sleep disorders.
Using Valerian to Combat Insomnia
Valerian can be effective in combating insomnia. According to several clinical studies , consuming this plant can improve the quality of sleep and reduce the time it takes to fall asleep. In particular, thanks to its active components , such as valerenic and isovaleric acids, which have soothing and sedative properties.
Among the recommended forms of use, valerian herbal tea is particularly appreciated. Infusion of its roots before bedtime can help facilitate falling asleep.
In addition, the use of valerian in the form of food supplements can also be considered, respecting the indicated doses. Finally, it is possible to combine valerian with other plants with calming properties, such as passionflower or hops, to reinforce its action against insomnia.
Recommended dosage for restful sleep
For restful sleep , it is generally recommended to take valerian about 30 minutes to an hour before bedtime. Dosage generally varies depending on the method of administration:
- In capsules or tablets: a dose of 250 to 500 mg of valerian extract is generally recommended.
- In herbal tea: it is recommended to infuse 2 to 3 g of dried roots in 150 ml of boiling water for 10 to 15 minutes.
- In mother tincture: the standard dosage is 1/2 to 1 teaspoon, approximately 30 to 45 minutes before bedtime.
It is recommended to consult a healthcare professional to adjust the dosage according to your health condition and the form of product used.
Regular use of valerian can help improve the quality of your sleep and reduce nighttime awakenings for a more restful sleep.
Valerian in different forms
Valerian herbal tea to relieve tension
To relieve tension, valerian herbal tea is a natural solution that is often recommended. Its preparation is simple: just infuse about 3g of dried valerian roots in 200 ml of boiling water for 10 to 15 minutes. This infusion releases the active compounds of the plant, in particular valerenic and isovaleric acids, which have relaxing and soothing properties.
Directions for use:
- Consume this herbal tea about an hour before bedtime to fully benefit from its relaxing effects and promote restful sleep.
- You can add a spoonful of honey or a few mint leaves to soften its specific taste.
- For optimal effectiveness, it is recommended to consume valerian herbal tea regularly, for several days.
Please note that although valerian is generally well tolerated, it can cause side effects such as headaches or daytime drowsiness in some people. Always seek advice from a healthcare professional before starting a course of valerian tea, especially if you are taking medication or have specific conditions.
Valerian capsule for a more concentrated effect
Valerian capsules are another popular form of valerian use. They offer a higher concentration of active ingredients compared to herbal tea. Each capsule typically contains between 200 and 500 mg of valerian root powder.
Capsules are generally recommended to treat sleep disorders. It is recommended to take one to two capsules half an hour before bedtime. For optimal effect, intake should be continuous for a period of at least two to three weeks.
- Practices to consume
- Precise dosage
However, the use of the capsules should be done under medical supervision. Some people may have allergic reactions to valerian and may also experience side effects such as headaches or excessive daytime sleepiness.
Valerian capsules are an effective alternative for those who do not like the taste or smell of herbal tea. They are easy to carry, making them an ideal solution for people on the go.
Valerian essential oil for various uses
Valerian essential oil has a multitude of applications due to its diverse properties. It can be used in aromatherapy , added to a diffuser to promote a relaxing environment. It can also be mixed with a carrier oil for a soothing massage.
For simple use, you can dilute 1 drop of valerian essential oil in 4 drops of vegetable oil. Apply this mixture to the inside of the wrists and to the chest, morning and evening, for a soothing effect.
- For anxiety and smoking cessation : Valerian essential oil is recommended for its calming properties.
- To improve digestion : It helps induce healthy bowel movements and regulate urination, thereby improving the absorption of nutrients from the gastrointestinal tract.
However, it is crucial to use valerian essential oil with caution. If in doubt, do not hesitate to seek advice from a healthcare professional.
Growing Valerian in Gardens
How to plant and care for valerian
To grow valerian, choose a sunny or partially shaded location with rich, well-drained soil. Sowing can be done at the end of winter under cover, or in spring directly in open ground, once the frost has passed.
When planting, keep a distance of 30 cm between each plant to allow for good development.
In terms of maintenance, valerian requires little care. However, regular watering at the beginning and during periods of drought is recommended.
To promote growth, an organic fertilizer in the spring can be beneficial. Finally, the plant is very resistant to cold and can therefore remain outdoors during the winter.
Harvesting and using valerian roots
Valerian roots are ideally harvested in the fall, after two years of growth. This period allows you to obtain mature roots, rich in active ingredients. To harvest, carefully dig up the roots, clean them and then let them dry in the open air, away from direct light.
Dried valerian root is used in a variety of ways:
- Infusion : Immerse 2 to 3 g of roots in 150 ml of boiling water and leave to infuse for 5 to 10 min before filtering.
- Mother tincture : The root is also used to prepare mother tinctures, useful in therapeutic preparations.
- Essential Oil : After distillation, valerian essential oil can be extracted from the root.
It should be noted that valerian root has an unpleasant odor that can be intensified when dried.
Precautions for using valerian
Contraindications and possible side effects
Valerian is generally well tolerated but in case of overdose, some side effects may be observed. Among them, we note:
- Headaches
- Nausea
- Abdominal pain
- Dizziness
With prolonged use (more than six consecutive weeks), valerian could cause insomnia.
It is contraindicated in pregnant or breastfeeding women, as well as in children under 3 years old, as a precautionary measure.
Valerian may also cause decreased alertness and drowsiness, making it potentially dangerous to drive or operate machinery.
Finally, some people may have allergic reactions to valerian.
Interactions of valerian with other plants or medications
Valerian may interact with other herbs and medications. For example, it may enhance the sedative effect of herbs such as pennyroyal or St. John's wort . It may also influence the effectiveness of medications such as sleeping pills , antidepressants or antihistamines , potentially increasing drowsiness or the risk of bleeding. In addition, valerian may increase the risk of bleeding when combined with anticoagulant medications . It may also interact with medications that place a high strain on the liver. It is therefore recommended to consult a healthcare professional before starting a course of valerian, especially if you are already taking other medications.
The beneficial combination of valerian with other plants
Valerian and hawthorn, a synergy for sleep
The combination of valerian and hawthorn creates a beneficial synergy to promote peaceful and restful sleep . These two plants complement each other perfectly, with hawthorn soothing the nervous system and valerian acting on sleep disorders.
- Hawthorn , known for its relaxing properties, helps to calm sleep disorders. It has calming effects on the nervous system and can therefore promote restful sleep.
- Valerian , on the other hand, is commonly used to manage stress and anxiety, promote restful sleep, and relieve muscle pain.
Together, these two plants work in tandem to provide quality nighttime rest, reducing nighttime awakenings and extending sleep duration. This combination is particularly recommended for people who have difficulty maintaining uninterrupted sleep.
Valerian and passionflower, a duo against anxiety
Valerian and passionflower are often combined to combat anxiety. Passionflower, known for its anxiolytic and relaxing properties, promotes a calm state of mind. Valerian, on the other hand, exerts a mild sedative effect on the central nervous system, helping to reduce symptoms of stress and anxiety.
Together, these two plants form an effective duo to help alleviate nervous tension and promote a feeling of well-being. Many users report a notable improvement in their state of anxiety by regularly consuming these plants, either in the form of herbal tea, capsules or essential oil.
However, it is advisable to consult a healthcare professional before starting treatment with these plants, in order to adapt the dosage to your profile and to avoid possible interactions with other medications.
Valerian, a natural remedy accessible to all
Where to find quality valerian?
To obtain quality valerian, there are several options available to you.
Organic and specialty stores are a reliable source. They often offer quality products from organic farming.
Herbalists are also a good choice, as they specialize in selling medicinal plants and usually offer personalized advice.
Pharmacies can provide valerian in various forms, including capsules or mother tincture.
Finally, online stores offer a wide variety of valerian products. However, it is crucial to check the reliability of the site, the origin of the products and customer reviews before making a purchase.
Regardless of where you buy it, be sure to choose a product with a high active ingredient content to ensure its effectiveness.
How to choose and buy valerian?
When purchasing valerian, there are a few criteria to consider to ensure its quality. First of all, choose products from organic farming to avoid pesticide residues. Also check that the product is titrated in active ingredients , that is, that it guarantees a precise concentration of valerenones and valepotriates, the active compounds of valerian.
In terms of presentation, valerian can be found in different forms: herbal tea, capsules, mother tincture. The choice depends on your preferences and the use you wish to make of it. Herbal tea will be ideal for a moment of relaxation before bedtime, capsules for a more practical intake and mother tincture for a fast and effective action.
Finally, don't hesitate to read user reviews to get an idea of the product. This can help you choose a trusted brand.
