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

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

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 October 20, 2020

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future. Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

Bonus: Think Like a Rhino

More Tips for Procrastinators to Start Taking Action

Featured photo credit: Malvestida Magazine via unsplash.com

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