The Best Herbal Teas for Healthier Sleep and Calmer Mind
A cup of delicious, aromatic herbal tea can soothe your soul. Herbal teas, a prominent part of many cultures, offer amazing benefits for digestion, stress and sleep. Loaded with antioxidants and other compounds with health boosting properties, herbal teas relax the mind, boost immunity and ease anxiety when made with the right ingredients and technique. In this blog, let’s explore what are herbal teas, how is a herbal tea different than the regular tea and what are the health benefits associated with enjoying a delightful cup of herbal tea made with exotic ingredients.
What are herbal teas?
A regular tea, also known as "true tea" is made by steeping the leaves of the Camellia sinensis plant in water. Black tea, green tea, white tea and oolong tea are some varieties of true teas that provide excellent antioxidant support. A herbal tea is not actually a tea but an infusion of herbs, spices, flowers and fruits in water. These refreshing herbal infusions, also known as "tisanes", are low in caffeine, low in calories and taste great – making them a healthier alternative to sugar-loaded beverages that are linked to many health disorders such as diabetes, obesity, insulin resistance and cardiovascular disease.
Herbal teas not only work as natural sleep aids but also offer other amazing health benefits. Loaded with bioactive compounds such as phenolic acids, flavonoids and alkaloids, the herbal teas have antioxidant and anti-inflammatory properties, and help improve heart health, immunity and digestion. Drinking herbal teas can also improve your gut health, promote longevity, reduce inflammation and help the body detox. Most people choose herbal teas to improve their sleep, and unwind and relax after a long tiring day.
Best Herbal Teas to help you reduce stress and sleep better
1. Valerian Root Tea
Drinking valerian root tea before bedtime can help you sleep better by improving sleep quality and reducing the time it takes one to fall asleep. Widely used as one of the best herbal teas for sleep, it contains many active compounds, such as valeric acid, iridoids and flavonoids that work together to promote healthy sleep, reduce stress and ease symptoms of anxiety. [1]
2. Chamomile Tea
Tea made from dried chamomile flowers has relaxing properties. This aromatic tea is mildly sedative and contains various antioxidant compounds including apigenin that promote drowsiness, relieve anxiety and help you fall asleep. It has been found to reduce symptoms in people with generalized anxiety disorder (GAD). [2-3]
3. Ashwagandha tea
Ashwagandha is an adaptogen, which is a plant that helps the body manage stress and anxiety, and restore equilibrium. Also known as Indian ginseng, this adaptogenic herb calms the nervous system, restores hormonal balance, reduces cortisol levels, helps the body fight fatigue and induces sleep. Ashwagandha tea is considered as one of the best herbal teas for stress. [4]
4. Lavender Tea
Made by brewing dried flower buds in hot water, lavender tea calms nerves and promotes healthy sleep. This lovely floral tea is best known for its ability to improve sleep and it also helps to improve mood and reduce stress levels.
5. Holy Basil Tea
Holy Basil (or Tulsi) is an adaptogenic herb known for its healing and rejuvenating properties. Due to its adaptogenic nature, it helps the body counter stress and anxiety. It also improves memory and cognitive functions. Studies show that it is anti-stress, reduces insomnia and improves sleep quality. [5]
6. Passionflower tea
Tea made from this exotic vine flower is a good choice for people with sleep issues. Passionflower contains compounds such as maltol, flavonoids, and indole alkaloids that helps in reducing symptoms of insomnia and anxiety.
Preparation and Use of Herbal Teas
Natural herbal teas can be prepared hot or cold. While a tall glass of iced tea sounds very refreshing and invigorating, a warm cup of tea before bedtime is best to soothe your nerves, calm your mind and help you sleep better. You can also blend two or more herbal teas to create your own assortment of herbal brews bursting with aromas and flavours.
How to Brew Herbal Teas
One of the best ways to prepare your choice of herbal tea is to bring the water to a boil and let the herbs steep for 5-10 minutes. You can strain the tea and pour it in your cup to enjoy a perfect infusion with subtle flavours. Another way is to boil the tea leaves in water for about 5-10 minutes to bring out the strong flavours. Usually, one teaspoon of tea leaves in one cup of water is an ideal proportion. Some teas, such as lavender and chamomile teas, taste better when the leaves are steeped, as boiling these herbs can make the taste too strong and bitter. It is best to buy organic herbal teas as they are free of pesticides, heavy metals and other harmful chemicals.
Herbal Teas for Sleep and Stress: FAQ
1. Are Herbal Teas Safe for Everyone to Consume? – H3
Herbal teas are generally considered safe when consumed in moderation. But you should always consult your healthcare practitioner if you have an existing medical condition and are taking medications that may interact with the ingredients of the herbal tea.
2. What are the Potential Side Effects of Drinking Herbal Teas?
Moderate consumption of natural herbal teas is considered healthy for overall well-being. Excessive consumption may lead to side effects such as nausea, headache, upset stomach, allergies and sleep issues.
3. How much Herbal Tea should I Drink for Better Sleep and Stress Management?
Try one or two cups of herbal teas a day. A warm cup of relaxing herbal brew before bedtime is a great way to manage stress and get good sleep.
References:
- Tammadon et al. The Effects of Valerian on Sleep Quality, Depression, and State Anxiety in Hemodialysis Patients: A Randomized, Double-blind, Crossover Clinical Trial. Oman Med J. 2021
- Hieu et al. Therapeutic efficacy and safety of chamomile for state anxiety, generalized anxiety disorder, insomnia, and sleep quality: A systematic review and meta-analysis of randomized trials and quasi-randomized trials. Phytother Res. 2019
- Amsterdam et al. Putative Antidepressant Effect of Chamomile (Matricaria chamomilla L.) Oral Extract in Subjects with Comorbid Generalized Anxiety Disorder and Depression. The Journal of Alternative and Complementary Medicine. 2020
- Lopresti et al. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine: September 2019 - Volume 98 - Issue 37
- Lopresti et al. A randomized, double-blind, placebo-controlled trial investigating the effects of an Ocimum tenuiflorum (Holy Basil) extract (HolixerTM) on stress, mood, and sleep in adults experiencing stress. Front Nutr. 2022
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