how long to steep valerian tea · SLEEP · valerian tea ·Oct 02, 2025

How Long Do You Steep Valerian Tea?

By the Secrets of Tea team. Last updated October 9, 2026.

Loose valerian root is usually steeped about 10 to 15 minutes, but a tea bag blend is different, so follow the steep time on your own pack first. Use freshly boiled water, keep the cup covered, take the bag out when time is up, and sip one cup about 30 minutes before bed.

How long do you steep valerian tea guide with a Valerian Deep Sleep Tea pouch and valerian flower

Key takeaways

Loose valerian root: about 10 to 15 minutes (Medical News Today).
Tea bag blends: use the time on your pack, then adjust by taste.
Cover the cup, use freshly boiled water, sip about 30 minutes before bed.
Not recommended in pregnancy or nursing. Ask your doctor if you take sedatives.

Why does the steep time change from tea to tea?

Valerian tea is made from the dried root, and roots release their flavor slowly. Medical News Today notes that loose valerian root is typically steeped for 10 to 15 minutes, and that the taste is often described as woody or earthy.

A tea bag blend works differently. Our Valerian Deep Sleep Tea combines valerian root with chamomile, lemon balm, lavender, rose hip, peppermint, licorice and rooibos in a bag, so the loose root timing is a reference point, not a rule. Read the directions on your pouch, then adjust by taste.

Shorter steep: a lighter, milder cup with less of the earthy smell.
Longer steep: a stronger, more bitter cup, with the root flavor out front.
Covered cup: keeps the aromatic oils in the water instead of the steam.

What water temperature should you use?

Freshly boiled water is the usual choice for roots and dried herbs, because the root needs real heat to release its flavor. Let the water come off the boil for a moment if you like a gentler cup, then pour over the bag and cover the cup.

How do you make a cup of valerian tea step by step?

Three step bedtime valerian tea routine: boil water, steep one bag, sip about 30 minutes before bed

Boil fresh water.
Pour it over one bag and cover the cup.
Steep for the time printed on your pack, then take the bag out.
Sip it slowly about 30 minutes before bed.

Medical News Today suggests one cup of valerian tea, prepared as directed, somewhere between 30 minutes and 2 hours before bed. Our product page suggests one cup about 30 minutes before bed as a nightly routine.

Why does valerian tea smell so strong?

The earthy, sometimes funky smell is normal for valerian root. Medical News Today says some people find the smell unpleasant. Blends that pair valerian with chamomile, lemon balm, peppermint and lavender, like ours, soften it, and a short steep keeps it milder.

When is the best time to drink valerian tea?

Evening, as your last cup of the day. It is caffeine free and our blend contains no melatonin, so it fits a wind down routine: lights low, screens off, same time each night.

Valerian is a plant, not a shortcut. NCCIH says the evidence on whether valerian helps with sleep problems is inconsistent, so think of the tea as a calm evening ritual rather than a promise.

Valerian Deep Sleep Tea pouch with the eight organic herbs listed, caffeine free, no melatonin

Looking for the blend itself? Valerian Deep Sleep Tea is eight organic herbs, valerian root first.

Who should ask a doctor before drinking valerian tea?

Valerian is not right for everyone. Check with your doctor first if any of these apply:

You are pregnant or nursing. NCCIH says little is known about whether valerian is safe in pregnancy or while breastfeeding, and our pack says it is not recommended.
You take sedatives, sleep medicine or drink alcohol. NCCIH says valerian should not be taken with alcohol or sedatives.
You have high blood pressure. Our blend contains licorice root.
You are giving it to a child. Medical News Today advises against valerian tea for children under 3.

NCCIH lists headache, stomach upset, mental dullness, excitability, uneasiness and vivid dreams as possible side effects, and says the safety of long term use is unknown. The Cleveland Clinic also notes next morning drowsiness is possible. If a cup leaves you groggy, steep it shorter or drink it earlier.