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Last Updated on January 11, 2021

What’s the Best Tea for Sleep? 7 Recipes to Try Tonight

What’s the Best Tea for Sleep? 7 Recipes to Try Tonight
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A good night’s sleep is essential for your health. But our current lifestyles are not really designed to encourage healthy sleep habits. There’s the constant hustle, stress, late night work on projects, and unhealthy food and drinking habits. All of these combine to give you consistently poor quality of sleep, an even difficulty falling asleep in the first place.

Research shows that about 60 million Americans suffer from insomnia. And this lack of sleep is the cause of 5% of all cases of obesity in adults.[1] It is also a leading cause for depression and anxiety among adults and teenagers alike.

So how do you avoid all this? How do you make sure you get a good night sleep every night?

Well, the first step is obviously falling asleep and we’ve found just the right thing to help you with that — Tea.

The simple act of boiling certain herbs or flowers in hot water for their calming effects has been around for centuries. Ingredients like chamomile, lavender, and valerian are said to have sedative properties which help the body relax and induces sleep. And even though there is no definitive evidence of the effectiveness of teas, there are a lot of personal accounts where people have found herbal teas to be helpful in falling asleep.

What say you test out that theory for yourself? Here are 7 recipes of the best tea for sleep:

1. The Valerian Tea

This tea is mostly used since ancient times as a sleeping aid. It is well known remedy for insomnia. This tea works by restorative the brain cells to produce more of gamma-aminobutyric acid (GABA), a chemical which is responsible for soothing nerves and relieving anxiety.

Benefits of Valerian Tea

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  • Treats insomnia and sleep problems
  • Treats anxiety and depression
  • Treats hyperactivity
  • Makes you mentally sharp
  • Treats headaches and migraines

Ingredients and Recipe

“It’s very easy to make. Put a teaspoon of valerian root into an infusion tool like a heat seal tea bag. Put the valerian into an empty container and then pour in boiling water and leave the mixture covered for 15 minutes to steep. After the quarter an hour uncover and then pour the mixture into a cup but make sure you pass it through a strainer.”[2]

Directions

Place a valerian tea bag or a tea infuser containing about one tablespoon of loose tea leaves in a teacup. You can also simply place loose tea leaves at the bottom of a cup.

  1. Heat water to 90-95º Celsius or 194-205º Fahrenheit. If you don’t have a temperature-controlled teapot, bring water to a boil and then let sit for a minute to reduce the temperature just slightly.
  2. Pour eight ounces of water over the tea bag, infuser, or tea leaves.
  3. Let tea leaves steep for as long as desired. Some drinkers prefer a lighter tea, so a two-minute steep is sufficient. A 3-5 minute steep will brew a stronger cup of tea that provides more intense effects
  4. Remove the tea bag or infuser or strain loose leaves from the cup before drinking

2. Cuddle Time Tea

This is the perfect mixture for bedtime and anti-stress beverage as the name of it suggests. You can add milk/honey as well. This tea is from Plum Deluxe. They also have a very cool club to help you save on tea.

Benefits of Cuddle Time Tea

  • Reduces stress
  • Relaxes mind and body
  • Helps with anxiety and insomnia

Ingredients Required

  • Chamomile, Rooibos tea
  • Peppermint leaves
  • Vanilla essence
  • No caffeine

Directions

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  1. Use 1 1/2 tsp per 16oz cup.
  2. Steep with boiling water for 3-5 minutes.

3. The Cinnamon Sleep Tonic

This sounds like absolute heavenly. Cinnamon is high in cinnamaldehyde, which is what is responsible for most of the health benefits that come from cinnamon. Cinnamon can also help you fall asleep at night. It will also take care of your body’s digestion and help you achieve a restful sleep.

Benefits of the Cinnamon Sleep Toni

  • May cut the risk of heart disease
  • Can improve insulin sensitivity
  • Lower blood sugar levels and have a powerful anti-diabetic effect
  • May have beneficial effects on Neuro-degenerative diseases
  • May protect against cancer
  • Help fight bacterial and fungal infections, and may help fight the HIV virus

Ingredients

  • 3 cinnamon sticks
  • 1 tablespoon all-spice berries
  • 1 tablespoon cloves
  • 1/2 teaspoon peppercorns (optional)
  • 15 bay leaves
  • 2 piece of fresh ginger, cut into large pieces
  • 10 cups filtered water

Directions

  1. Combine all the ingredients together in a large saucepan.
  2. Bring to a boil.
  3. Reduce heat, and allow them to steep for 2-3 hours.

4. The Chamomile Herbal Tea

It is the most famous herbal teas in the world.There are 2 varieties in this tea i.e German and English varieties. German chamomile is believed to be particularly useful in fighting sleeplessness. It has daisy-like flowers which are used to make tea and herbal supplements. This herbal tea helps you to calm and relieve anxiety and stress.

Benefits of the Chamomile Herbal Tea

  • Induces sleep
  • Treats migraines
  • Boosts immunity
  • Reduces stress

Ingredients

  • Two cups of clean drinking water
  • Two tablespoons of dry chamomile or 2 sachets of chamomile
  • 1/4 teaspoons of turmeric
  • Ginger and cinnamon
  • One tablespoon of natural honey and a couple of teaspoons of coconut oil.

Directions/How to prepare it

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“To prepare the tea, you need to boil the water, add the chamomile and let it steep for a few minutes. You should then add in the rest of the ingredients and then strain the mixture into a mug. If it is cold, you can reheat it and also add more honey to sweeten it.”

5. Moonrise Herbal Tea Blend

Moonrise Herbs was established in Arcata, California, in 1985 with a mission to be an outlet for beautifully vibrant, high-quality herbs and tea blends, along with a variety of tinctures, extracts, essential oils, supplements and natural body care products.

Benefits of Moonrise Herbal Tea Blend

  • Chamomile flowers provide soothing relief for the nervous system
  • Lemon balm gives us balance
  • Valerian root + hop flowers have the power to relax and induce a deep, restful sleep
  • Passionflower brings a sense of calm
  • Skullcap relieves sleeplessness related to an anxious mind

Ingredients

  • 2 parts chamomile flowers
  • 2 parts lemon balm
  • 2 parts skullcap
  • 1 part passionflower
  • 1/2 part lavender flowers
  • 1/4 part hop flowers
  • 1/4 part valerian root

Directions

  1. Measure the parts of each of the herbs listed and mix in a large bowl until well combined.
  2. Grab your single-serving tea carafe (this is my absolute favourite way to make loose leaf tea), tea infusers, and/or teapots…and brew a cup! (Note: I get all of my loose-leaf tea-making supplies online from Mountain Rose Herbs.)
  3. This herbal tea blend will keep stored in a cool, dark place for approximately 6 months.
  4. This tea is mild enough to use nightly. Take a cup 30 minutes before bed.

6. Lemon Balm Tea

This seems like a formula/recipe for a lip balm, but actually it’s not. It is one of the most powerful teas for people suffering from insomnia. This tea also helps to reduce stress, indigestion, anxiety, enhance sleep and can help heal cold sores faster. Lemon balm tea is a standard herb for insomnia and when it is combined with other herbs such as Chamomile and Valerian, it can give you off better sleep-inducing properties.

Benefits of Lemon Balm Tea

  • Improves sleep
  • Relieves stress and anxiety
  • Improves cognition and mood
  • Strengthens memory and problem-solving skills
  • Relieves sore muscles

Ingredients

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  • 4 cups of boiling water
  • 20 fresh leaves or 1 tablespoon of dried lemon balm

Directions

  1. Bring water to a boil.
  2. Add leaves to a saucepan.
  3. Pour over boiling water.
  4. Cover with a lid to steep.
  5. Allow your tea to steep overnight if possible (or for at least thirty minutes).

7. Lovely Lavender Tea

The smell of lavender is very bad, but its medicinal properties are awesome. Only one cup of lavender tea can facilitate your body, brain, and help you nod off. It can likewise be utilized as a wash on the chest to help facilitate the impacts of bronchitis, asthma and colds. It can likewise help lessen hack and help with other respiratory issues. Lavender works extraordinary for both youngsters and adults and is a lot safer than over the counter prescriptions. It can help diminish fevers, recuperate wounds, cuts, and bruises.

​Benefits of Lavender Tea

  • Improves sleep
  • Improves heart health
  • Prevents inflammation
  • Heals anxiety

Ingredients

  • 3 Tablespoons fresh Lavender flowers or 1 1/2 Tablespoons dried Lavender flower
  • 2 cups boiling water
  • Honey and lemon if desired

Directions

  1. Put the flowers in a teapot
  2. Add boiling water
  3. Steep for 4 to 5 minutes.
  4. Pour into cups straining if necessary to remove the flower buds.
  5. Serve Lavender flower tea with honey and sliced lemon.

Falling asleep isn’t easy with the stressful life we lead today. I hope with these 7 herbal tea recipes you’ll be able to sleep better and relieve some stress.

More to Help You Sleep Better

Featured photo credit: Lisa Hobbs via unsplash.com

Reference

More by this author

Bijal Panchal

Brand Planning: Managing Sleep Diagnostic, Sleep Therapy & Reusable Mask Portfolio

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Last Updated on July 22, 2021

How to Quit Drinking for a Healthier Body and Mind

How to Quit Drinking for a Healthier Body and Mind
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Has anyone ever suggested that you should cut down on your drinking or, for that matter, quit drinking alcohol out of your life completely? Have you ever felt that way on your own, especially after waking up super late for work with a pounding headache and blurred vision the day after a long night out on the town or getting down in the club?

Let me start by saying that I am not trying to demonize the consumption of adult alcoholic beverages. I’m the last person to judge you or anyone else for making a conscious decision to drink alcohol responsibly. Instead, as a licensed mental health counselor and certified master addiction professional, I have a professional responsibility to help my clients take greater control over their thoughts, emotions, and behaviors by gaining insight into the underlying issues that have negatively impacted their lives.

Is Drinking Alcohol a Problem for You?

First things first. Is drinking alcohol a problem for you? Since alcohol has been known to impair your judgment, you may not even realize that it is.

According to the 5th Edition of the Diagnostic and Statistical Manual of Mental Disorders, or more commonly referred to as the DSM-5, the universal reference guide used by mental health and addiction professionals to diagnose all substance abuse and mental health disorders, alcohol use disorder is defined as a “problematic pattern of alcohol use leading to clinically significant impairment or distress.”

It is manifested by experiencing at least two of the following symptoms within a 12-month period:[1]

  1. Alcohol consumed in larger amounts or over a longer period than was intended
  2. Persistent desire or unsuccessful efforts to cut down or control the use of alcohol
  3. A great deal of time is spent in activities necessary to obtain, use, or recover from the effects of alcohol.
  4. Craving or a strong desire or urge to use alcohol
  5. Recurrent alcohol use results in a failure to fulfill major role obligations at work, school, and home.
  6. Continued alcohol use despite persistent or recurrent social or interpersonal problems caused by or exacerbated by the effects of alcohol
  7. Important social, occupational, or recreational activities are given up or reduced.
  8. Recurrent alcohol use in physically hazardous situations
  9. Alcohol use is continued despite the knowledge of having persistent or hazardous physical or psychological problems likely caused by alcohol.
  10. Tolerance is present in which there is a need for markedly increased amounts of alcohol to achieve intoxication.
  11. Withdrawal, as evidenced by experiencing any combination of both physical and psychological discomfort following cessation after a period of heavy or prolonged alcohol use.

Nevertheless, just because you may not meet the criteria for alcohol use disorder, does not mean that you should not quit drinking alcohol. Although you may appear to be able to handle your alcohol on the outside, excessive alcohol use has been shown to negatively impact your overall health. Just like nicotine, alcohol is a habit-forming drug.

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However, unlike the stimulant properties found within nicotine, alcohol is classified as a depressant. It essentially slows down your central nervous system’s ability to effectively process feelings, emotions, and information.

With your defenses down, alcohol can make you feel more emotionally sensitive, sad, vulnerable, and depressed—for example, with regard to bringing back feelings associated with past traumas that you may have worked hard to overcome, or perhaps those in which you may have never had the time to properly address at all.

A study published by the National Institute for Health showed that alcoholics were somewhere between 60 and 120 times more likely to complete suicide than those free from psychiatric illness.[2]  Additionally, although having a couple of cocktails may make it easier for you to talk to a stranger as it lowers your inhibitions, it can also negatively impact your judgment—for example, by drinking and driving.

Additionally, alcohol has been known to make people more argumentative and belligerent, especially when they are confronted about the issue. A study published by the World Health Organization estimates that approximately 55% of domestic violence perpetrators were drinking alcohol prior to the assault and that women who were abused were 15 times more likely to abuse alcohol.[3]

When it comes to your physical health, there is an overabundance of ways in which excessive drinking is bad for your body. Since alcohol provides little or no nutritional value and is often combined with high-calorie mixers, it can lead to obesity.

People who drink alcohol in excess are generally less physically active, thereby increasing the risk of heart disease and stroke.[4] Additionally, excessive drinking inflames the pancreas, making it more difficult for it to secrete insulin, thereby contributing to diabetes.

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Furthermore, excessive alcohol use can lead to liver damage, such as cirrhosis, in which the body is unable to properly remove waste products from the blood leaving the stomach and intestines. As a result, people with cirrhosis of the liver may appear jaundiced, swollen, and confused. A recent study published by Forbes indicated that even moderate drinking tracked with decreases in both grey and white brain matter, essentially interfering with brain functioning as it alters the brain’s chemistry and composition.[5]

With all of that being said, if you feel that alcohol use may be getting in the way of being able to maintain a healthy lifestyle, I recommend that you take a moment to consider these six simple ways to quit drinking alcohol to achieve a healthier mind, body, and soul.

1. Stay Away From the Bottle

If you happen to be a recreational drinker—someone who has a couple of drinks here and there, every so often or once in a blue moon—and you want to quit drinking alcohol altogether, the easiest way to quit drinking alcohol is just to stay as far away from it as possible. I mean it’s really that simple, isn’t it? Not so fast! Alcohol is everywhere, from the supermarket to the soccer field.

Even with all of the potential risks, people continue to drink alcohol at any number of social gatherings, business meetings, and even religious ceremonies, activities that are in many cases almost impossible to avoid completely. Sporting events, for example, all seem to be sponsored by sleek, sexy, and, at the same time, remarkably socially conscious breweries.

Nevertheless, although alcohol is everywhere, the next time you go out with your friends to your favorite hotspot, try ordering tonic water with lime, or perhaps even the virgin version of your favorite cocktail instead—like a pina colada or strawberry daiquiri—so you can keep the umbrella and just get rid of the rum.

2. Set Expectations With Others

Unless you are prepared to cut ties with all of your friends and family members who like to drink alcohol, be prepared to set certain expectations with them when it comes to drinking when you are around them.

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First, let them know that you are not judging them but rather, making a personal choice not to drink alcohol. Then, set clear boundaries with them by letting them know whether or not you are comfortable being around them when they choose to drink. Remember, you are the most powerful gatekeeper of everyone and everything that surrounds you.

3. Own Your Issues!

The first step to quitting alcohol—or quitting the use of any habit-forming mood-altering substance for that matter—is to first admit that you have a problem with it, whatever the problem may be. I suggest that you first start by identifying how alcohol has either already affected your life, or how it could do so in the future if you continue to drink.

Take a personal inventory of everything important to you, such as your relationship with your family and your faith, as well as the condition of your health and your personal finances. Then, carefully consider how alcohol could be negatively impacting each item. Set aside some personal quality time to journal all of your thoughts in black and white to help you see the situation from a more objective point of view. Take it from me, it’s not easy to admit that you have a problem, but once you do, it can be a very liberating feeling.

4. Ask for Help

Once you have admitted to yourself that you have a problem with alcohol, you can then admit it to someone else, preferably someone who can help you process your feelings and concerns in a safe, constructive, and non-judgmental way.

Although family and friends may be very supportive, you may want to work with a therapist who can offer a more objective perspective along with a variety of tools to not only help you stay sober but also process and ultimately work through any underlying issues that may have caused you to drink in the first place.

Furthermore, in the unfortunate event that you have become physically dependent on alcohol to make it through the day, medical supervision may be needed to help you manage any combination of withdrawal symptoms, including restlessness, anxiety, chills, nausea, and even potentially life-threatening seizures.

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5. Join a Support Group

When you are trying to defend yourself against a cunning, baffling, and powerful opponent, there is usually strength in numbers. Beyond reaching out for professional help to address any underlying issues that may be holding you or anyone else back from staying sober, joining a support group is an excellent way to strengthen your foundation for recovery from alcoholism.

Although caring friends and family may be able to provide you with unconditional love, members of your support group may also be able to offer a much more objective step-building approach for long-term sobriety. Fortunately, there are support group meetings available all over the world, you just have to look for one that meets your needs.

6. Make a Commitment to Stay Sober

After you have owned your issues and learned the tools to stay sober, the next step is to commit yourself to actually staying sober. Breaking a bad habit does not usually happen overnight. Typically, it’s a process that requires time and tenacity. There is no exception when it comes to quitting alcohol.

Nevertheless, many people find themselves frantically trying to stop drinking after any combination of unfortunate, uncomfortable, and sometimes unforgiving events, such as being fired from a job, having an argument with a loved one, getting caught driving under the influence, and experiencing medical complications associated with alcohol use, such as liver failure.

Final Thoughts

In the end, If you truly want to quit drinking, make an open and honest commitment to yourself that you will not only put away the bottle but that you will also take out the tools every day to stay mentally, physically, and spiritually sober.

More on How to Quit Drinking

Featured photo credit: Zach Kadolph via unsplash.com

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