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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

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Bijal Panchal

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

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Last Updated on March 10, 2021

10 Green Tea Benefits and the Best Way to Drink It

10 Green Tea Benefits and the Best Way to Drink It

Green tea is one of the healthiest beverages you can put in your body. It can help you focus, fight aging, and even give you an energy boost! You’ve probably heard a lot about green tea benefits and how it is loaded with antioxidants and nutrients that are great for your body and mind.

In this article, you will learn about the health benefits of green tea and how you can drink it to enjoy it best (for its taste and benefits).

What Is Green Tea Good for?

Green tea has been used as a medicine for thousands of years. Originating in China but widely used throughout Asia, this beverage has a multitude of uses, from lowering blood pressure to preventing cancer.

The reason that green tea has more health benefits attached to it than black tea is due to the processing. Black tea is processed in a way that allows for oxidation (the same process that makes an apple go from white to brown), whereas green tea’s processing avoids the oxidation process[1]. As a result, green tea retains the maximum amount of antioxidants and poly-phenols, the substances that give green tea its many benefits.

Furthermore, green tea has significantly less caffeine black tea, meaning that it leads to less of a “slump” after drinking it. It will offer you energy without the intense caffeine kick that black tea and coffee often lead to.

Let’s dive more into the various benefits of drinking green tea.

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10 Green Tea Benefits for Your Body and Mind

While a great deal is known about the benefits of green tea, more research is still needed in order to expand our knowledge on just how green tea benefits us. Here are some green tea benefits currently supported by research.

1. Weight Loss

Green tea is known to decrease inflammation in the body, aiding in the weight loss process. More research is needed, but one study found that “the combination of GTE and exercise also produced greater changes in anti‐inflammatory (increases in adiponectin) and metabolic (decreases in hs‐CRP) markers than exercise alone”[2]

If you’re looking to lose weight, exercise is the first step, but adding in green tea can help speed up the process, even if only slightly. Check out this article if you want to find out more about this: Is Drinking Green Tea An Effective Way For Weight Loss?

2. Increased Satiety

One study on how green tea affects insulin levels found that, while green tea had no effect on insulin levels after a meal, it did increase feelings of satiety, which means that study participants were less likely to continue eating[3]. This can have positive effects on health by helping you consume less calories.

3. Lower Risk of Heart Disease

Scientists believe that green tea works on the lining of blood vessels, helping keep them stay relaxed and better able to withstand changes in blood pressure. It may also protect against the formation of clots, which are the primary cause of heart attacks.

One study found that, in general, coffee and certain types of teas (including green tea) reduced the risk of death from cardiovascular disease[4].

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4. Reduce the Risk of Esophageal Cancer

One of the most impressive green tea benefits is that it is thought to reduce the risk of esophageal cancer, but it is also widely thought to kill cancer cells in general without damaging the healthy tissue around them.

In one study, researchers found that the high concentrations of tea polyphenols “have shown inhibitory effects against the development, progress, and growth of carcinogen‐induced tumors in animal models at different organ sites, including the esophagus and lung”[5]. While this kind of research needs to be replicated in more studies, it does suggest that green tea can slow the growth of some types of cancers.

5. Reduce Cholesterol

One literature review looked at 31 trials involving studies on green tea and cholesterol and found that, in general, “green tea intake significantly lowered the total cholesterol”[6]. It specifically seems to target LDL as opposed to HDL, which an important distinction to keep in mind if you’re trying to target a certain type of cholesterol.

6. Delay Effects of Alzheimer’s and Parkinson’s

Green tea is thought to delay the deterioration caused by Alzheimer’s and Parkinson’s. One research review discovered that “results seem to support the hypothesis that green tea intake might reduce the risk for dementia, Alzheimer’s disease, mild cognitive impairment, or cognitive impairment”[7]. However, many more well-designed studies are needed to provide decisive evidence for this.

7. Slow Tooth Decay

The bioactive compounds in tea, like polyphenols-flavonoids-catechins, have antibacterial properties that inhibit not only bacteria but acid production[8]. Research suggests that this is the reason green tea has been shown to prevent cavities and tooth decay. This doesn’t mean you should stop brushing your teeth, but it does mean that green tea can really help when it comes to oral hygiene!

8. Lower Blood Pressure

Regular consumption of green tea is thought to reduce the risk of high blood pressure. One literature review found that several studies concluded that green tea significantly reduces both systolic blood pressure and diastolic blood pressure[9].

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9. Depression

While several studies have shown that a higher consumption of green tea leads to lower levels of depression in elderly individuals, more human trials are needed to determine the way green tea influences depressive symptoms. In one study on mice, green tea polyphenols were shown to have antidepressant-like effects, suggesting that the same could be true in humans[10].

10. Antiviral Properties

Tea catechins are strong antibacterial and antiviral agents that make them effective for treating a variety of infectious diseases[11]. While they may not prevent you from getting a viral infection, they may help reduce their severity, which is a great green tea benefit.

How Much Green Tea Should You Drink?

These are some of the many benefits of green tea, but the reality is one cup of tea a day will not give you all the abundant gains. The jury is out on how many cups are necessary; some say as little as two cups a day while others insist that it’s five cups of green tea for the full benefits. If you are thinking of going down this route, you may want to consider taking a green tea supplement instead.

Potential Risks of Drinking Green Tea

There is caffeine in green tea. If you are sensitive to caffeine, then one cup a day should be your limit. Here’s a way to help you reduce a bit of caffeine in it:

How To Enjoy Green Tea By Reducing Caffeine In It

Green tea also contains tannins, which can decrease the absorption of iron and folic acid. If you are pregnant or trying to conceive, then green tea may not be ideal for you.

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How to Drink Green Tea

The best temperature to brew green tea at is about 185 degrees Fahrenheit. If you don’t have a thermometer, simply let boiling water cool for about two minutes to achieve this temperature. Add the sachet of tea and let it steep for three minutes. You can then remove the sachet and enjoy your tea!

You can also try mixing green tea with other healthy ingredients, such as ginger, a healthy and tasty beverage option.

You can also try matcha, a specific type of green tea that has a thicker texture.

Final Thoughts

Green tea is an ideal beverage for those looking for its delicious flavor, as well as its many health benefits. It’s important to remember that it does contain some caffeine, so it’s best to avoid drinking it about 6 hours before bed. Whether you want to lower your cholesterol, reduce symptoms of depression, or slow tooth decay, green tea can help, so start brewing a cup today!

More Healthy Drinks

Featured photo credit: Matcha & CO via unsplash.com

Reference

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