Last Updated on June 1, 2025 by Nico
Valerian root can help to reduce symptoms of anxiety and improve your sleep. This valerian root tincture recipe uses only two ingredients and is incredibly simple to make.
Valerian (known scientifically as valeriana officinalis) has a long history of medicinal use to treat sleep disorders, headaches, and anxiety. It has natural sedative and anti-anxiety properties and can help you to fall asleep more quickly and stay asleep for longer.
Other good herbs for sleep and anxiety are wild lettuce and St. John’s wort.
Where to get valerian
While I usually recommend foraging fresh herbs and flowers to make your tinctures and other herbal remedies, valerian is a plant that I’d recommend you buy from a trusted source. It has dangerous and toxic lookalikes and is very difficult to properly clean. To avoid the lookalikes, you could plant valerian from seed however you would still need to clean it which can be challenging because the fresh roots are densely packed and quite fibrous.
Benefits of valerian root tincture
Helps reduce symptoms of anxiety – Valerian works to reduce anxious feelings by increasing gamma-aminobutyric acid (GABA) levels in the brain, producing a calming effect on the brain.
Improves sleep – Valerian has sedative effects and can help improve a range of sleep issues. It can help improve your sleep quality by helping you to fall asleep faster and fall into a deep sleep.
Helps relax muscles – Valerian has antispasmodic properties which can help relax your muscles and reduce muscle spasms and cramps.
Stress support – Valerian’s mild sedative properties help relax the nervous system and lower stress levels.
Headache relief – Valerian tincture can reduce the frequency and severity of headaches, particularly tension headaches.
Reduce pain from menstrual cramps – Valerian has been reported to offer mild pain relief from menstrual cramps.
Improve focus – By reducing anxiety and stress, valerian may help improve cognitive function and concentration.
Mood enhancement – Valerian can have a mild antidepressant effect due to its interaction with serotonin receptors.
How to make valerian root tincture
Tools
An airtight container with a plastic lid – I use a glass mason jar with parchment paper between the metal lid and tincture or extraction to prevent the alcohol from corroding the metal.
Small amber glass dropper bottles – I like these
A fine mesh strainer, cheesecloth, or coffee filter – I like these unbleached ones
A small funnel
A knife – for chopping up dried valerian root (if it’s not already chopped)
Supplies
Dried valerian root – Here’s a bulk source
80-proof vodka (or 40% alcohol) – If you want to avoid alcohol, you can swap out the alcohol for store-bought apple cider vinegar. I use this raw bulk apple cider vinegar.
For complete measurements, see the printable recipe card below.
Instructions
Begin your tincture preparations by using a knife or food processor to break down the valerian root into small pieces. This is to maximise the surface area of the roots that are exposed to the alcohol. The more area that is exposed, the more nutritional benefits the alcohol can draw out from the plant.
Add the roots to a steralised glass jar. Fill the jar ⅓ of the way full with the dried valerian root. Make sure to leave room for the roots to expand as they absorb the alcohol.
Cover the roots with alcohol completely.
Add the lid and shake the jar to ensure everything is covered in alcohol.
Date and label the jar and put it in a cool dark place. For best results, leave it sit for 6-8 weeks and try to remember to shake it a few times a week to keep everything submerged in the alcohol.
After 6-8 weeks, strain it off using cheesecloth, a coffee filter, or a fine mesh strainer. Make sure to completely remove the plant material from the tincture to avoid the tincture going bad quickly.
Add the tincture to your dropper bottle and date and label the bottle so you don’t mix it up with your other herbal extracts.
Store the finished tincture in a cool, dark place away from direct sunlight. That’s it, enjoy!
How much valerian root tincture to take?
I like to take 2 droppers full before bed to help me stay asleep longer. To help reduce daytime symptoms of anxiety, you could take 1-3 droppers full over a day.
Studies have indicated that the effects of valerian are cumulative so if you’re taking it for a particular reason (such as to reduce daily symptoms of anxiety) then keep in mind that you may not see results for 2-3 weeks.
You can start by taking small amounts and building up from there.
How long does valerian tincture last?
Like many homemade alcohol-based herbal tinctures, valerian root tincture has a long shelf life if stored away from direct sunlight. I like to use the tincture within 1-2 years. Studies have shown that the levels of the beneficial valerenic acid decrease drastically when exposed to warm, humid air, so it’s important to keep it stored somewhere cool and dry.
Ways to consume valerian root tincture
Directly – Take a few drops of valerian tincture directly under the tongue. Hold it there for 30 seconds and then swallow.
Diluted in water – Mix the tincture with a glass of water or juice to dilute the strong taste. I like to add the dosage to a glass of warm water before bed.
In tea – Add the dosage to herbal tea, particularly before bedtime. I like to do this with mint, chamomile, and lemon balm tea.
Disclaimer – I’m not a medical professional and do not intend to offer medical or health advice in any content I create. I offer information for educational purposes and, as always, get your physician’s advice or the advice of your healthcare provider before trying a new herbal remedy. There are always possible adverse reactions when trying a new herbal remedy such as an allergic reaction or unexpected side effects like interactions with other medication.
What to read next
6 Best DIY Herbal Tinctures For Sleep
DIY Peppermint Tincture (Mint Extract)
How To Make Passionflower Tincture (Calming Herbal Tincture)
Save for later
This post may contain affiliate links, which means I make a small commission at no extra cost to you. As an Amazon Associate, I earn from qualifying purchases.
Find us elsewhere…
If you make this how-to and enjoy it, please consider giving it 5 stars. Find me on Instagram @documentingsimpleliving and show me what you’ve made!
How To Make Valerian Root Tincture (A Herbal Sleep Tincture)
Ingredients
Equipment
Method
- Begin by using a knife or food processor to break down the valerian root into small pieces. This is to maximise the surface area of the roots that are exposed to the alcohol. The more area that is exposed, the more nutritional benefits the alcohol can draw out from the plant.
- Add the roots to a steralised glass jar. Fill the jar ⅓ of the way full with the dried valerian root. Make sure to leave room for the roots to expand as they absorb the alcohol.
- Cover the roots with alcohol completely.
- Add the lid and shake the jar to ensure everything is covered in alcohol.
- Date and label the jar and put it in a cool dark place. For best results, leave it sit for 6-8 weeks and try to remember to shake it a few times a week to keep everything submerged in the alcohol.
- After 6-8 weeks, strain it off using cheesecloth, a coffee filter, or a fine mesh strainer. Make sure to completely remove the plant material from the tincture to avoid the tincture going bad quickly.
- Add the tincture to your dropper bottle and date and label the bottle so you don’t mix it up with your other herbal extracts.
- Store the finished tincture in a cool, dark place away from direct sunlight. That’s it, enjoy!
Leave a Reply