Quality sleep is essential for maintaining good health and overall well-being. If you want some help from nature, get a better night’s sleep with this DIY herbal sleepy time tea blend that is packed with natural relaxants and sedatives.
When we don’t get enough sleep, or when the quality of our sleep is poor, it can have serious effects on our physical and mental health. From mood disturbances, weight loss challenges, and lack of focus to more serious health issues like metabolic disorders, the impact of poor sleep should not be underestimated.
One way to combat poor sleep is through the use of herbal sedatives. Herbal sedatives are natural remedies that can help relax the mind and body, making it easier to fall asleep and stay asleep throughout the night. Unlike pharmaceutical sedatives, herbal sedatives are typically gentler on the body and can be a good option for those looking for a more natural approach to improving their sleep. Even though natural, herbs can be contraindicated with some medications or health conditions, so always do research or check with your health care provider before adding in any new herbs to your daily regime.
There are several herbs that are known for their sedative properties, including valerian root, chamomile, passionflower, lemon balm, hops, and lavender. These herbs can be consumed in various forms such as teas, capsules, or essential oils. Many people find that using herbal sedatives not only helps them fall asleep more easily, but also improves the overall quality of their sleep.
Remember, nothing will truly work long term until you target the root of your problem. Consider the reasons why your sleep is disturbed. For some, a high carb dinner that is lacking in protein could be the reason, or exercising too late at night, or staring at screens before sleep. Some solutions can include creating a relaxing bedtime routine that includes the herbal sleep tea we are about to share with you, managing stress levels, and maintaining a healthy sleep environment.
How to make a herbal sleepy time tea
Ingredients
Passionflower, also known as Passiflora incarnata, is a plant traditionally used as a natural remedy for sleep disorders. Its calming and soothing properties are attributed to its ability to increase levels of gamma-aminobutyric acid (GABA) in the brain, a compound that helps to regulate excitability and promote relaxation. Research suggests that passionflower may help improve sleep quality by reducing anxiety and inducing a state of calmness. Best of all, its sedative effects can aid in the management of insomnia, making it a popular choice for those seeking a natural alternative to conventional sleep aids.
Valerian root is a popular herbal remedy known for its potential to help you step into your sleep era and also promotes sleep by increasing levels GABA. Many people use valerian root as a natural alternative to traditional sleep aids due to its calming effects. Some studies suggest that valerian root may improve overall sleep quality and reduce the time it takes to fall asleep. While more research is needed to fully understand its mechanisms, valerian root remains a widely used and well-regarded option for individuals seeking natural support for a restful night’s sleep.
Lemon balm, also known as Melissa officinalis, is a herb from the mint family that is widely recognized for its calming properties. It has been used for centuries to improve sleep and reduce anxiety due to its natural sedative effects. Lemon balm contains compounds that can help to promote relaxation, reduce stress, and ease insomnia. By consuming lemon balm tea or taking a lemon balm supplement, individuals may experience improved sleep quality and find it easier to relax before bedtime. This herb is a popular choice for those seeking a natural remedy to support healthy sleep patterns.
Reishi, also known as Ganoderma lucidum, is a type of mushroom that has been highly regarded in traditional Chinese medicine for its various health benefits. When it comes to sleep, reishi is believed to have calming properties that can help promote relaxation and improve sleep quality. It contains compounds that may support the body’s natural sleep process, making it a popular choice for those seeking natural remedies for insomnia or sleep disturbances. Additionally, reishi is known for its potential to reduce stress and anxiety, which can also contribute to better sleep. Whether consumed in the form of a supplement, tea, or as an ingredient in other wellness products, reishi is often sought after for its potential to support a restful night’s sleep.
Method
Start with a 1/2 teaspoon of reishi powder in the bottom of your tea cup. Add almost-boiled water and stir well. In a tea ball, infuser, or reusable tea bag, combine 1 teaspoon each of passionflower, valerian, and lemon balm. Insert the tea ball or bag into the cup, cover with a saucer, and let steep for 5 minutes. Sip and enjoy 30 minutes before sleep.
Add these 3 sleep hygiene tools to your toolbox for better zzz’s
Block out sound with earplugs
Download a white noise app on your phone
Wear a sleep mask or buy blackout curtains to keep light out (your body produces melatonin when your environment is dark)
