The Power of Valerian: Natural Support for Sleep, Stress & Nervous System Healing

By Claudia Barton, BCBA, LBA, CTP

For centuries, Valerian root has been a trusted ally for people seeking rest, calm, and emotional balance. If you’ve ever found yourself staring at the ceiling at 2 AM, tossing and turning, or carrying the weight of a restless nervous system throughout your day—Valerian might just be the missing piece in your self-care routine.

What is Valerian?

Valerian (Valeriana officinalis) is a flowering plant native to Europe and parts of Asia, with roots that have been used for thousands of years as a gentle yet effective herbal sedative. Its natural compounds (like valerenic acid and isovaleric acid) interact with GABA receptors in the brain—helping to regulate nervous system activity, promote relaxation, and support deep, restorative sleep without the side effects of pharmaceutical medications.

In a world full of stimulation, stress, and schedules that never seem to stop, Valerian offers something beautifully rare: a signal of safety to the body and mind.

Why I Love It (and Use It Daily)

As a behavior analyst and trauma-informed professional, I understand the science behind sleep and nervous system regulation. But I also know what it feels like to be tired, wired, and unable to fully rest—especially for mothers, caregivers, and those healing from chronic stress or childhood trauma.

That’s why I formulated my Valerian Relaxation Balm.

I use it on my own feet every night before bed, followed by cozy socks to help it absorb deeply. Within minutes, I feel the weight of the day begin to melt. Paired with my Magnesium & Menthol Body Butter on my arms, legs, and chest, I’ve been able to fall asleep more peacefully and stay asleep longer. And I’m not alone—so many friends and clients I’ve gifted this balm to tell me the same thing:

“I didn’t want to take pills, but this helped me sleep again.”

Behavioral Wellness Perspective

From an Applied Behavior Analysis (ABA) point of view, sleep is not just a biological function—it’s a behavior. And behavior is shaped by reinforcement, environment, and sensory signals.

Valerian supports all three.

When we create a nighttime ritual that includes calming sensory input—like massaging balm into our skin—it cues the brain to associate those actions with rest. Over time, that ritual becomes a behavioral anchor:
→ Reinforcing calm
→ Reducing resistance to sleep
→ And helping the nervous system shift out of survival mode

This is why topical applications of herbs like Valerian are so powerful. They aren’t just natural—they’re intentional.

Benefits of Valerian Root

Here’s why Valerian continues to be one of the most treasured herbs for natural wellness:

  • Supports Deeper Sleep – Helps you fall asleep faster, stay asleep longer, and experience fewer nighttime awakenings

  • Relieves Tension & Restlessness – Ideal for nervous system dysregulation, anxiety, and overstimulation

  • Natural Sedative Properties – Offers calming effects without creating dependency or grogginess

  • Balances Mood – Reduces irritability and promotes a sense of peace and groundedness

  • Safe & Gentle – Especially helpful for those who are sensitive to pharmaceutical sleep aids or prefer natural approaches

Who is This Balm For?

This balm was designed for:

  • Anyone who struggles with sleep

  • People healing from trauma or burnout

  • Mothers adjusting to new routines

  • Neurodivergent individuals with sensory sensitivities

  • Anyone who just wants a soft, gentle ritual at night

If you’ve felt like rest was something you had to earn, or that sleep is something that just doesn’t come easily to you—this balm is your nightly permission slip.

Mantra for Sleep & Surrender

“I allow my body to rest. I trust that I am safe. I receive rest without guilt.”

Pair this mantra with your balm ritual. Repeat it aloud or in your mind as you massage it into your skin. With time, the association between these words, this action, and the scent of the balm can rewire how your nervous system responds to bedtime.

Ready to Try It?

You can shop my handcrafted Valerian Relaxation Balm at bartonbhw.com — made in small batches with valerian-infused oil, vitamin E, essential oils, and soothing butters that melt into your skin like a bedtime lullaby.

If you’ve been looking for a gentle, non-toxic way to support your sleep and emotional wellness, this might be your new favorite ritual.

In Summary:

  • Valerian root has been used for centuries to support sleep, anxiety, and emotional regulation.

  • It works with your nervous system—not against it—to reinforce calm and rest.

  • Topical use, especially as part of a nightly ritual, enhances its effectiveness through behavior reinforcement.

  • My Valerian Balm is loved by many who’ve chosen natural healing over pills and are finally finding rest again.

You deserve rest.
You deserve softness.
And you are allowed to feel good in your body.

Shop now: bartonbhw.com

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The Science Behind Health & Wellness

Why behavior matters. Why healing is possible. Why small steps work.

When we think of health and wellness, we often think of the body — nutrition, sleep, hydration, movement. But at the core of every lasting change is something deeper: behavior.

As a Board Certified Behavior Analyst (BCBA) and Certified Trauma Professional (CTP), I view health and wellness through a scientific and compassionate lens. I don’t just ask what someone is doing — I ask why.

That’s where the real healing starts.

Why Behavior Matters in Wellness

Every time you choose to care for yourself — by applying a salve, setting down your phone, or pausing to breathe — you’re engaging in a behavior. These actions might seem small, but over time, they shape patterns. Patterns become habits. Habits become a lifestyle.

Behavior analysis teaches us that change doesn’t happen all at once — it happens one moment at a time, with reinforcement, consistency, and care.

The Nervous System & Trauma-Informed Support

For many of us, especially those with trauma histories, even the simplest self-care routines can feel overwhelming or unfamiliar. That’s why trauma-informed care matters. It reminds us that healing isn’t just about doing more — it’s about feeling safe enough to begin.

Behavioral wellness honors the body’s signals, works with the nervous system, and builds safety through predictable, gentle routines. When we approach wellness with compassion and structure, we help the body and mind slowly unlearn survival and relearn connection.

The Foundation of Behavior-Based Wellness

In behavior science, we use tools like:

  • Reinforcement to encourage healthy habits (rewarding what we want to see more of)
  • Prompting and shaping to help build routines gradually
  • Environmental design to make wellness easier and more accessible
  • Data and reflection to track what’s working — and why

These aren’t just clinical strategies. They can show up in your daily life as:

  • A lavender roller next to your bed to signal rest
  • A gentle balm you use after brushing your teeth to mark the end of your day
  • A sensory spray that helps your child transition more smoothly
  • A mantra you whisper each morning as a private moment of grounding

Why This Matters

Because true wellness isn't about extremes.
It’s about repeatable, nourishing actions that help you feel more like yourself.

And the science is clear: when we build wellness routines around behavior, not pressure, we make healing more accessible — for children, for parents, for everyone.

This is the foundation of my work and the intention behind every product I create. I want to help you feel safe in your routines, confident in your care, and connected to the deeper why behind the choices you make.

Mini Mantra:

“Small acts. Safe patterns. Lasting change.”

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