Teas That Help You Sleep

A restful night of sleep is one of the most essential ingredients for a happy, fulfilled, and balanced life. Every aspect of your health, both mental and physical, depends on the reset you experience each night in bed. Many adults report sleep issues that include getting to sleep, staying asleep, or struggling to reach deep sleep.

Believe it or not, the right cup of tea can make a big difference in transitioning from wakefulness to sleep. Keep reading to learn more about 4 bedtime teas that can help you meet your sleep goals and wake feeling energized with none of the hangover common with other sleep aids.

Try These 4 Teas

Chamomile Tea

In the U.S., chamomile is the go-to tea for those looking for a warm and natural sleep aid. Numerous studies have shown that drinking chamomile tea, or taking chamomile extract can improve both the amount and quality of your sleep. One of the reasons chamomile is so effective is an antioxidant known as apigenin. This compound has been shown to interact with the brain, increasing relaxation and decreasing anxiety, leading to deeper and more restful sleep all night long.

Golden Milk

Turmeric has been used in Eastern medicine for thousands of years, prized for its ability to increase health and naturally heal and fortify the body. Turmeric is naturally rich in curcuminoids, which are fat-soluble compounds, rich in antioxidants. One way to increase your turmeric root intake is through a soothing health-drink called golden milk. Golden milk tea typically contains ground turmeric, fat to assist in absorption, and black pepper to help activate the turmeric. A bit of honey is also a great addition, as it gives the drink a calming sweetness. For an easy way to try golden milk in your home, check out this easy to follow recipe.

Lavender Tea

The scent of lavender is well known across the globe as a soothing and calming aroma. Lavender tea is an easy way to infuse your bedtime routine with more of this natural herb. Research shows that this flower not only reduces anxiety, but can improve digestion as well. You don’t need to go far to brew yourself a mug of lavender tea, simply steep 4 tsp of fresh lavender, or 2 tsp of dried lavender, in 8 oz of water for 10 minutes and sip with a bit of honey.

Valerian Root Tea

In Europe, valerian root tea is more popular than chamomile tea and is widely regarded as the go-to, natural sleep aid. It is also commonly taken as a supplement in capsule form, but the tea may be more effective at bedtime and comes with a side of hydration. One of the compounds in valerian root that makes it so effective is GABA, or gamma-aminobutyric acid. GABA has been well-researched and proven to be effective in reducing anxiety and helping you achieve deep restful sleep.

Tips for Steeping Herbal Teas

Herbal teas require a longer steeping time that black and green teas. They are most effective when steeped covered with a saucer for at least 10 minutes to allow the tea to reach full potency. For best results, brew teas made from only organic ingredients to avoid a side of chemicals or harsh compounds that could have a negative interaction on your overall health.

What are your favorite bedtime teas? Tell us all about it in the comments section below!

###

Photo by Annie Spratt on Unsplash

DIY Tea Recipes for Allergy Season

When you’re dealing with the struggle of seasonal allergies, a warm cup of tea can be truly comforting. However, studies show that the type of tea you drink in the midst of seasonal allergies can play a role in reducing your symptoms. Certain teas contain compounds and nutrients that calm the irritated sinuses and histamines that are set off by an allergic reaction whether your struggle with indoor or outdoor allergies.

Keep reading to learn more about which tea recipes and herbal ingredients you should turn to in the midst of the misery of allergy season.

Best Ingredients for Allergy-Effective Tea Recipes

Nettle

Nettle is by far the most relied-upon ingredient in allergy tea recipes and blends as it contains a natural antihistamine. It can also be taken in capsule form as a daily supplement but is delicious in a tea blend. To try nettle tea for yourself, steep 2 tsp of dried nettle with ¼ tsp of dried ginger and ½ tsp of cinnamon.

If you’d rather purchase a nettle tea that’s 100% pure and ready to steep, try this organic, loose-leaf tea from Mountain Rose Herbs.

Peppermint

Peppermint tea seems to be a wonder-remedy for almost any ailment, including digestion, mood stability, and allergies. The refreshing taste of peppermint can act as a natural decongestant and may help reduce the inflammation associated with allergy symptoms. Nettle and peppermint teas work well together and can be steeped side by side for a powerful defense against sneezing and congestion.

Ginger

Available in both dried and fresh forms, ginger holds a wealth of health benefits including natural antihistamine properties. Ginger tea can be steeped on the stovetop using fresh ginger but is also available in dried tea blends. To put ginger to work for you this allergy season, steep a slice of fresh ginger, a fresh lemon wedge, 1 tsp of apple cider vinegar and a drizzle of raw, local honey for 10 minutes before drinking warm.

Yerba Mate

This popular and naturally caffeinated tea comes from South America and can help the body increase corticosteroid production. Corticosteroids are a helpful anti-inflammatory that may also help open airways and reduce the nasal swelling and itching associated with allergies. If you want to try yerba mate tea to ease your allergies, steep 1 tbsp in 6 oz of hot water and then serve with a splash of almond or coconut milk and a bit of local honey.

Rooibos

Rooibos is a red tea that is grown in South Africa and is naturally caffeine-free and full of powerful, health-boosting compounds. Rooibos tea contains the bioflavonoids rutin and quercetin, both of which are natural histamine blockers and may reduce an inflammatory response.

How To Steep Tea For Best Results

These tea recipes can be enjoyed as needed or as a preventative against allergic reactions. Natural, herbal teas are best when steeped covered, to keep all the helpful compounds inside the mug rather than letting them evaporate into the air. For best results, steep herbal teas for at least 10 minutes and enjoy with a squeeze of lemon and a drizzle of local honey, which can dramatically reduce your seasonal allergy struggles.

Which tea recipes do you turn to when allergies get you down? Share your tips and tricks in for surviving allergy season in the comments section below.

###

Photo by Joanna Kosinska on Unsplash