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Last Updated on January 11, 2021

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

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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 7, 2021

Under the Weather? 13 Immune Boosting Foods for a Quick Recovery

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Under the Weather? 13 Immune Boosting Foods for a Quick Recovery

Immunity truly does encapsulate the entire physiology of a person.

When you target your immunity by eating a variety of immune boosting foods, then you really can improve your entire body, both physically and mentally.

The immune system of a human being involves all aspects of one’s physiology and one’s daily experience. Eating certain foods can boost your health in a variety of ways. Below I outline several foods that will get you back on track if you’re feeling under the weather.

In order to even broach the topic of foods good for one’s immune system, it’s important to consider all aspects of the human body and experience.

What I mean by the human experience is one’s day to day mood, energy levels, and many other factors that signify how one engages with themselves and the world around them.

Before indulging in these foods below, I suggest striving for consistency with diet, activity levels, rest, and incorporating the practice of meditation or spending time in nature as part of your daily routine as well.

If you’re ready to feel better, not just when you’re under the weather but all the time incorporate these foods in your diet regularly.

Be sure to stock up on these foods if you’re in need of a boost.

1. Water is a Wise Choice

Yes I know I’m starting things seemingly simple, but one of my most popular YouTube videos discusses the importance of water!

When I ask people how much water they drink a day, the majority of time the answer begins with ‘not enough’.

So if you know you don’t drink enough water, why continue this pattern of behavior?

Now if you’re one that does hit that 5+ and more (pending activity levels) 8oz glasses a day – good for you! Water is life, and that’s where I’ll leave it.

2. Eggs — The Most Complete Protein

Widely regarded as the universally most complete nutritional protein source, eggs are packed with Omega-3 Fatty Acids and 9 essential amino acids.

Egg whites are rich in Vitamins D/E/K, B2, B5, B6, B12, and minerals such as zinc, iron and copper.

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Meanwhile, egg yolks pack the calories and fats along with cholesterol, fat soluble vitamins A, D, E and K and lecithin.

It’s important to note that the average medium egg contains 76 calories, 7.5g protein, 5.1g fat, 1.4g sat fat – so consider this while integrating this near perfect super food in your next dish!

3. Raw Spinach Supports Immunity

This leafy green is a personal favorite of mine due to its versatility and great taste!

Spinach is loaded with vitamin C which helps fight cold, flu, and reinforce the immune system.

It’s also quite high in antioxidants and beta-carotene, which supports our immune system in fighting infection and viruses.

When enjoying this plentiful plant, do so raw. Its nutrients are best absorbed when the vegetable is raw; consider adding spinach as a fresh salad, rather than to a cooked dish, to reap the most immune system rewards.

4. Turmerics Benefit on T-Cells

Gaining popularity for its delicious taste, this powerful spice is also gaining notoriety for its anti-inflammatory compound called curcumin (which also creates the vibrant orange-yellow color).

A study published in the Journal of Clinical Immunology notes that curcumin activates the production of T-cells, which are of the primary cells fighting on behalf of your systems immunity. [1]

5. Garlic is Really Good for You

This popular food not only tastes great but packs quite a punch.

Garlic contains a compound called allicin, which boasts a variety of medicinal properties. Garlic is also not very calorie dense; 1 ounce yields about 42 calories with 1.8g protein and 9g carbs.

Garlic also boasts Vitamin C, B6, Fiber, and Manganese.

The properties mentioned above helps maintain healthy bones, prevent diabetes and epileptic seizures, regulate thyroid, combat osteoporosis, reduce inflammation, boost metabolism, improve cognitive function, and regulate glucose metabolism!

So, forget about garlic breath–eat this food in abundance!

6. Wild Salmon is Wonderful

A personal favorite of mine, wild Alaskan salmon is one of those super foods that covers all your nutrient bases!

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Salmon can be cooked a variety of delicious ways, and yields some of the highest immune system boosting benefits.

Salmon contains fish oil Omega-3’s, which protect against developing heart disease and heart attack. Oils contained within such fish are quite unique in that they have Omega-3 fatty acids that are not present in any other food.

Also consider that wild salmon contains (per 4oz) 128% Vitamin D, 95% Vitamin B12, 94% tryptophan, 62% selenium, 53% protein, 53% omega 3’s, 45% Vitamin B3, 37% phosphorus, 32% Vitamin B6, 19% choline, 14% potassium, and 8%(157) calories.

This is one of those super foods that you could stand to have in your diet several times per week. Beyond the incredible taste, its nutritional benefits make it well worth seeking out.

7. Essential Extra Virgin Olive Oil

Many home cooks consider this an essential ingredient in preparing dinner. But it’s also quite good for you!

Extra virgin olive oil is widely regarded as being a healthy addition to any kitchen, with modest amounts of Vitamins E and K and plenty of beneficial fatty acids.

Per 100g of olive oil you can expect 14% saturated fat, 73% Monounsaturated fat, 10% Omega-6, 1% Omega-3, 72%, and 75% Vitamin K.

It also boasts an impressive antioxidant profile. This includes the anti-inflammatory oleocanthal, as well as oleuropein, a substance that protects LDL cholesterol from oxidation.

8. Natural Greek Yogurt Has Many Benefits

When I talk about natural Greek yogurt, I mean the type that is not flavored in any way. Those added sugars won’t help boost immunity.

Many people have convoluted the immunity and health benefits of natural yogurt with the all too popular sugary treats that flood grocery stores. But it’s the plain stuff that’s the best to include in your diet.

Natural Greek yogurt not only goes great with many dishes, but it contains vast amounts of protein which will leave you feeling satisfied.

The reason why I’ve specified ‘Greek yogurt’ is because one cup of plain, low-fat conventional yogurt typically has 5 to 10 grams of protein, where Greek yogurt averages about 13 to 20 grams of protein.

Greek yogurt also contains essential probiotics (live microorganisms). These are bacteria microbes that help improve digestive function, the immune system, and overall gut health.

Add natural Greek yogurt to your diet, whether as a breakfast food, a substitute for sour cream, or as an addition to a healthy smoothie.

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9. Ginseng Tea — Chock Full of Ginsenosides

Ginseng tea’s primary health benefits are due to the naturally occurring chemicals called ginsenosides present in the root.

One of ginseng’s most widely understood benefits include it’s rich anti-cancer properties. [2]

Studies also indicate that people who drink ginseng tea have a lower risk of developing cancer.

Ginseng tea can also help relieve menstrual cramps, lower blood pressure, and improve brain function; and it has also been shown to help with sexual (erectile) dysfunction in men.

10. Green Tea Fights Aging

Just as powerful as ginseng tea, this extremely popular tea is rich in polyphenols that have effects like reducing inflammation and aiding in the fight against cancer.

Green tea is in fact 30% polyphenols, including large amounts of a catechin called EGCG. Catechins are natural antioxidants that aid in the prevention of cell damage and provide several other benefits.

EGCG, and substances like it can reduce the formation of free radicals in the body, helping protect cells and molecules from damage.

Free radicals such as these are commonly known to play a role in aging and all sorts of other diseases.

This wonderful also tea contains small quantities of minerals that are important for overall health, so it may be worth picking up some green tea when visiting your next local tea shop.

11. Dark Chocolate — The Delicious Superfood

Don’t get too excited with this one – everything in moderation, of course!

And I’m not just referring to any chocolate — I’m talking specifically about dark chocolate and cacoa nibs, which are both immune system boosting super foods.

We’ve already covered free radicals in this article, and dark chocolate is one of those wonderful super foods that helps fight against such free radicals.

It does this with its high antioxidant profile which is believed to neutralize free radicals and protect the body from their damage.

Dark chocolate’s antioxidants include vitamins, minerals and phytochemicals – helpful plant compounds. Much like other immune boosting foods on this list dark chocolate will also help balance cholesterol, blood pressure, and improve heart health, and cognitive function.

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You now have a healthy excuse to eat some dark chocolate; but, go for the lowest sugar and highest cocoa content varieties you can find to reap the most rewards.

12. Frozen Blueberries for All!

Personally I love adding frozen blueberries to smoothies; however, sometimes I’ll pop over to the freezer just to grab a small handful as a treat!

Frozen blueberries are loaded with antioxidants, which come from compounds called anthocyanins; these give blueberries their purple hue.

One really neat fact about the ice crystals that form when the berries are frozen is that they disrupt the structure of the plant tissue and make anthocyanins even more available – how cool is that? Talk about hacking blueberries!

Even if not frozen, blueberries have one of the highest antioxidant capacities among all fruits. They have been known to boost memory, cardiovascular system, and eyesight. The fruit also encourages a process called authophagy, or ‘cell clean-up’.

Berries in general (raspberries, strawberries, and blackberries) are extremely high on the ORAC scale. This means they contain some of the highest levels of antioxidants, which help to fight free radicals.

Frozen blueberries in particular may aid in defending colds and flu, as they are high in pterostilbene.

Next time you visit your local grocery store, consider how ideal blueberries are for your immune system and general health.

13. Raw Honey — A Natural Antioxidant

Saving the sweetest for last!

Pure natural raw honey follows the rest of this super food list with its antioxidant profile, however it also contains antibacterial and anti fungal properties.

Raw honey contains antioxidants called phenolic compounds, and certain types contain just as many antioxidants as fruits and vegetables.

Raw honey can help the body kill-off unwanted bacteria and fungus as it naturally contains hydrogen peroxide, which is a strong antiseptic. Raw honey also contains phytonutrients, commonly found in plants, which provides both antioxidant and anti-inflammatory benefits.

Aside from these wonderful benefits, raw honey can also aid with digestive issues, however this typically varies person to person.

Indulge in Better Health

But also, don’t forget to rest! When considering one’s overall health, it’s important to not only incorporate these immune boosting foods, but also to ensure adequate sleep, and take efforts to reduce stress.

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Eating these immunity boosting foods will enable you to take back control of your health and prevent illness… all while satisfying your cravings!

Featured photo credit: Joanna Kosinska via unsplash.com

Reference

[1] Journal of Immunology: Curcumin
[2] NCBI: Ginseng for Fatigue

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