Tossing and turning all night long is no fun. Waking up every hour during the night leaves you exhausted the next day. Worst of all, sleep deprivation has an impact on how your body and mind function.
Getting a full night’s sleep is important for numerous reasons.
If you’re someone who struggles to go to bed at night, it might be time to try establishing a bedtime routine that ends with a calming cup of herbal tea.
Thanks to centuries of using teas to relax and calm our bodies before bed, hundreds of different “sleepy time” teas are available. From chamomile to valerian root, there is a tea out there for every palate.
Keep reading to discover more about my favorite bedtime teas.
Valerian Root Tea
Valerian root is native to Europe and parts of Asia. It comes from valerian, a sweetly scented flowering plant.
Since the 16th century, valerian extract was used as a perfume. Shortly after, people began to use this root in teas. It became very popular in the 17th century as a natural sleep aid.
Valerian root gives the body a calming effect thanks to phytochemicals that tell the brain it is time for sleep.
Try this soothing valerian root tea recipe.
- Dried valerian root (You can find this at health food stores or online.)
1. Bring a cup of water to a low boil in a saucepan. Remove from heat.
2. Place 1-2 teaspoons (5-10 ml) of dried valerian root into the pan.
3. Cover with a lid to preserve the volatile oils for 5-10 minutes.
4. Pour into your favorite teacup, and add some honey to sweeten it.
Recipe Source: https://www.sipandom.com/sleep-valerian-tea/
Lemon Balm Tea
Lemon balm is a member of the mint family and is considered a calming herb.
For centuries, dating back to the Middle Ages, this natural ingredient has been used to reduce stress and anxiety and promote sleep.
This plant has the power to put you to sleep thanks to plant chemicals called terpenes. Terpenes send calming messages to the brain, allowing you to unwind and peacefully fall asleep at night.
The next time you’re tossing and turning, try drinking this tea…
- Lemon balm leaves (Find these at your health food store or a local plant nursery.)
- Hot water
1. Add 6-8 cups of lemon balm leaves into a pot of boiling water.
2. Steep for 20 minutes.
Recipe source: http://bevcooks.com/2013/05/homemade-lemon-balm-tea/
Last but not least is one of the most popular bedtime teas, chamomile tea.
Chamomile comes from a variety of different daisy-like plants, which are members of the Asteraceae family.
There are many different species of chamomile, but the two most types are German chamomile and Roman chamomile.
This plant has been around for a long time and was known as a medicinal herb in ancient Egypt, Greece, and Rome.
Chamomile’s popularity grew throughout the Middle Ages, when people turned to it as a remedy for illnesses and insomnia.
Chamomile’s volatile oils, including bisabolol, bisabolol oxides A and B, and matricin, all work together to relax the body and ease you to sleep.
The next time you’re lying in bed wide awake, try this recipe…
- One chamomile teabag or 1 heaping teaspoon loose-leaf chamomile tea or dried chamomile flowers
- 8 oz. water
- Optional additions for taste, such as honey, lemon, or mint
1. Add the teabag or loose-leaf tea to your favorite cup or mug. (If you’re using loose-leaf tea, an infuser or infuser mug is a great idea!)
2. Cool the just-boiled water slightly (chamomile tea is best when steeped in hot, not boiling, water), and then add to your cup.
3. Let your chamomile tea steep for 5 to 10 minutes (herbal teas tend to improve with longer steeping times to bring out their best flavor and fullest benefits).
4. Remove the teabag or loose tea leaves.
5. Optional – Add extras, like sweetener, lemon, or mint, if you wish. (A dollop of organic honey is a healthy, delicious addition to chamomile tea.)
Recipe Source: http://www.theteatalk.com/chamomile-tea-recipe.html
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