Did you know that after water, tea is the most consumed beverage? And guess what? It can actually help you get a good night’s sleep. In our fast-paced lives, establishing a healthy sleep routine can be challenging. Late nights and trouble unwinding seem all too common. But don’t worry, we’ve got you covered.
According to the NHS, adults should aim for 7-9 hours of quality sleep each night. So, let’s make that happen together. Today, we’ll delve into the world of bedtime teas to help you sleep like a baby.
1. Chamomile Tea: Unwind and Relax
Chamomile tea, with its soothing sweetness and earthy notes, is renowned for its effectiveness in reducing anxiety. So, if you struggle with generalized anxiety disorder, this herbal beverage might just become your new best friend.
Why is it perfect for sleep? This non-caffeinated gentle tea not only warms your senses but also helps satisfy your hunger cravings. For best results, we recommend enjoying a cup of chamomile tea about 45 minutes before bedtime.
2. Passionflower Tea: Embrace Tranquility
Look no further than passionflower tea, for a bed-time beverage that can lull you into a deep slumber. Used as a natural remedy for various conditions, this blooming vine offers remarkable medicinal properties, without causing many adverse reactions. The fragrant honey perfectly complements its subtle earthy flavors.
How does it affect sleep? Passionflower tea can induce drowsiness and promote relaxation. However, pregnant women and individuals taking certain medications should avoid consuming passionflower tea.
3. Melatonin Tea: Regulate your Circadian Rhythm
When it’s time to hit the hay, your body releases melatonin, a hormone that promotes sleep. Studies have shown that using melatonin supplements or sipping on melatonin tea can benefit those struggling with insomnia and improve sleep quality. Not only does it make falling asleep easier, but it also helps you stay asleep longer. Plus, it has anti-aging effects, improves cardiovascular health, and may even play a role in preventing diseases like diabetes, weight gain, and cancer. Simply sip it 30-120 minutes before bed.
4. Peppermint Tea: Improved Digestions
If you’re looking for a tea that aids in relaxation and helps you drift off to sleep faster, peppermint tea is the answer. Scientific research has shown that drinking peppermint tea before bedtime can promote quicker and longer-lasting sleep. Not only that, but it also reduces stress, eases bloating and digestive issues, relaxes muscles, and provides relief from headaches and cold symptoms. To make your own minty fresh peppermint tea, bring two cups of water to a boil, take it off the heat, and add some whole or chopped mint leaves. Let it steep for 5 minutes, strain, and enjoy.
5. Valerian Root: Say Goodbye to Anxiety
For centuries, Valerian Root has been revered as a natural sleep aid, coveted for its ability to boost sleep quality and alleviate anxiety. Countless scientific studies have confirmed its effectiveness.
So, how can you harness the benefits of Valerian Root?
If you struggle with insomnia, take Valerian Root 1-2 hours before bedtime or up to three times a day. The optimal dosage should be administered close to when you hit the pillow. Remember, results may take a few weeks to fully manifest.
6. Lavender Tea: Kickback and Relax
Lavender tea offers a multitude of benefits, including:
- Improved sleep disorders.
- Increased sleep duration.
- Anxiety relief.
- Enhanced mood.
Preparation is a breeze! Simply steep a handful of fragrant lavender petals in hot water for 5-10 minutes. Add a touch of honey or lemon for an extra touch of relaxation.
7. Magnolia Bark: Improve Brain Function
Although the unique flavor of magnolia bark tea might not be for everyone, its sleep-enhancing properties are truly remarkable. If the taste doesn’t suit your palate, you can always opt for capsulized magnolia bark.
The secret lies in the polyphenols found in magnolia bark, such as magnolol and honokiol. These compounds have been extensively studied for their potential to improve sleep quality.
To obtain the magnolia bark used in Traditional Chinese Medicine, you’ll need to peel or cut it from the tree. After drying and boiling the bark, it becomes a concentrated solution that is taken orally.
By incorporating these bedtime teas into your routine, you’ll be one step closer to a full night’s rest. So, set a regular bedtime schedule and indulge in the calming benefits of these teas for a deep and rejuvenating sleep.
Share Your Favorite Bedtime Tea. Have more questions about bedtime teas, chat with WonderWise.
