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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

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 January 14, 2021

7 Signs of a Thyroid Problem That You Should Not Ignore

7 Signs of a Thyroid Problem That You Should Not Ignore

An estimated 20 million Americans suffer from some type of thyroid problem. It may be a sad surprise, but approximately 15 million people are silent sufferers of thyroid disease.

This is quite unsettling for anyone who is taken unaware by a thyroid disorder, as it can lead to some serious health complications, such as weight loss or weight gain, infertility, mood changes, etc. If you’re a female aged 35 or above, you have greater risk of acquiring the disorder. What’s more, an underactive thyroid in children can be life-threatening. 

That all sounds like bad news, but a thyroid problem does have solutions once you know what’s going on. 

Huge Responsibility for a Tiny Gland

Breathing, central and peripheral nervous system regulation, heart rate, muscle strength, body weight, menstrual cycles, cholesterol levels, body temperature, and the list continues—this small, butterfly-shaped gland has got a huge job description that includes regulating numerous body systems and releasing hormones.

The one thing that confuses people (and sometimes even doctors) when identifying thyroid disorders is the variety of signs and symptoms that can develop. This makes it tough to detect the root cause of any thyroid problem[1].

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Anatomy of the thyroid

    Are you experiencing sleepiness, a foggy brain, or weight loss? You could be one of the 20 million people with a thyroid problem. If you are nervous about a potential thyroid disorder, these symptoms should ring the alarm for you.

    1. No Sex Drive

    Hypothyroidism is a killer of sex drive. Low libido is often linked with too little thyroid hormone, as the thyroid shares a connection with adrenal glands, as well as sexual hormones. Complaints of low testosterone levels have also been resolved through thyroid treatment.

    Thyroid problems have also been linked to vaginal dryness, which can make sex uncomfortable for women. For men, a thyroid problem can cause hormonal imbalances that can lead to erectile disfunction. Basically, a problem with your thyroid is a problem for your sex life[2].

    2. Dry, Itchy Skin

    Rashes may appear as poor thyroid function weakens your blood circulation, changing the appearance of your skin. Moreover, less sweat is a result of a slow metabolism, which can make your skin dry and flaky due to a lack of moisture.

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    3. Lazy Digestive Tract

    You could be constipated due to the slowing down of your bodily functions because of hypothyroidism. Hyperthyroidism, on the other hand, can force you to visit the restroom very frequently, or you may even suffer from diarrhea.

    Furthermore, you may experience chest pain due to a change in stomach acid. Nausea and vomiting can also occur, so don’t take these symptoms lightly[3].

    4. Irregular Body Temperature

    It’s simple: hypothyroidism will always lower the body temperature, while hyperthyroidism will always increase it. Correct amounts of thyroid hormones regulate body temperature by increasing available energy in the body, and they also increase appetite, pulse, the levels of oxygen delivered to different body parts, and fat buildup, depending on your level of activity.

    Thyroid hormones are also in charge of regulating ATP, which is the energy currency in a cell. This is why your body temperature changes: too much ATP (hyperthyroidism) will cause the body to produce too much heat, and too little (hypothyroidism) won’t produce enough[4].

    It’s important to note that menopause can cause such changes as well, so you’ll need to confirm a thyroid problem with your doctor.

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    5. Unexplained Pain

    Are your muscles causing you pain for no reason? It could be a sign of low thyroid function. Hypothyroidism means less metabolism-controlling hormones, which causes disruption in metabolism activity, which can cause nerve damage.

    6. Fatigue and Forgetfulness

    Are you feeling down and experiencing a constant lack of energy? A lack of hormones may be the reason. This hurts your brain and neurological functioning and causes sleeplessness, constant tiredness, and fatigue. An underactive thyroid turns your mood down as many bodily functions slow down.

    Are you experiencing symptoms of depression? This may be the time to get your thyroid tested.

    7. Weight Gain/Loss

    You are eating the same foods, in the same amounts, but you are still gaining or losing wait. If you can’t button up the same size pants you were wearing before, or your clothes seem to be falling off you, you may have a thyroid problem that’s throwing your metabolism off.

    This has everything to do with the way your body uses energy. We talked about ATP above. If you’re body isn’t using the energy it’s receiving, you will begin to gain weight. If it’s using too much, you will lose weight[5].

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    The Bottom Line

    If you suspect you may have a thyroid problem, having a thyroid stimulating hormone (TSH) test done will help you boil things down to a clear and accurate result. Blood tests and physical exams will help your doctor determine if you have a problem with your thyroid.  

    If your thyroid reports reveal that you have a problem, you descend into depression or panic. Exercise has proved to be quite effective; besides, you can normalize your thyroid functioning by eating the right foods[6].

    Your doctor will aim to bring your thyroid activity back to a normal pace—not too fast or too slow. You must cooperate with your doctor, as negligence can make the disorder lifelong. Medications are helpful in most cases. Either way, waste no time and get diagnosed early—the faster you’re treated, the better you will recover.

    More on Overcoming a Thyroid Problem

    Featured photo credit: engin akyurt via unsplash.com

    Reference

    [1] Office on Women’s Health: Thyroid Disease
    [2] Penn Medicine: How Thyroid Problems Might Be Hurting Your Sex Life
    [3] Journal of Clinical Gastroenterology: The thyroid and the gut
    [4] Boost Thyroid: Basal body temperature and thyroid function
    [5] British Thyroid Foundation: Thyroid and weight – the science
    [6] Bel Marra Health: Hypothyroidism diet: Foods for underactive thyroid

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