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If you are looking for natural remedies to sleep at night, then you are in the right place. In this article, we will talk about herbal teas and herbs to sleep better and reduce anxiety. Anxiety is a physiological defense reaction by an individual in a dangerous situation. However, if it goes beyond certain limits, it could become pathological and therefore harmful. This disorder is often closely related to insomnia, which represents a more complex and varied condition, including frequent awakenings with restlessness, nightmares, sleepwalking, difficulty falling asleep, or early awakenings.
First of all, it is necessary to eliminate all factors that can contribute to accentuating an anxiety disorder and therefore favoring a condition of insomnia, such as constant noises coming from outside that disturb the domestic peace, abuse of alcohol and nicotine (which can worsen the situation in patients who are already hyperactive) and caffeine (which is not only present in coffee but also in tea, mate, and guarana).
After removing these agents, you can take advantage of the active ingredients of some herbal teas and herbs to sleep better which, with different mechanisms of action, are able to bring benefits in this condition. Let's discover them together and don't forget to take a look at the hundreds of herbal teas for sale online at terzaluna.com.
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Chamomile is an herb that has been used as a sleep aid for hundreds of years and also helps fight some inflammations and germs. Among the herbal teas and herbs for better sleep, this herb has been used as a gentle remedy by herbalists for several hundred years for its sedative potential and shows promising results for the treatment of insomnia.
Currently, the sedative mechanisms of chamomile are unknown, but it is believed to travel through the main inhibitory neurotransmitter in the central nervous system, gamma-aminobutyric acid GABA (the same principle that makes GABA tea an excellent remedy against insomnia).
Chamomile is one of the best-known natural remedies for sleep. It contains bitter substances, apigenin, and an essential oil rich in chamazulene, which gives the calming and anti-inflammatory effect. The classic chamomile flower infusion has a mostly relaxing action on the intestinal tract; the mild sedative and relaxing action at the central level is only reflexive and is obtained with a brief infusion for a maximum of 2 minutes. It may be responsible for adverse reactions. For the preparation of your herbal tea for sleep, we recommend using organic chamomile flowers.
Chamomile is excellent for herbal teas to be given to children. During pregnancy, occasional and in small quantities use is allowed, while regular and excessive use is not recommended, as in predisposed individuals it could cause uterine contractions and therefore premature birth or miscarriage.
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Mallow is a hardy perennial plant with mainly anti-inflammatory properties. Here, the Malva Silvestris grows spontaneously near forests, but its cultivation is also suitable on your home balcony. Its name comes from the Greek "malasso" (to indicate calming properties), although some sources attribute the etymology to "makos" (calming) or the Latin "mollire alvum" (softening).
In addition to recipes, to mallow flower herbal tea and numerous cosmetic remedies, mallow is known to be an excellent elixir for sleep. In fact, a company has added this relaxing herb with its calming, anti-inflammatory, and soothing properties inside their mattresses that can improve well-being during rest! In contact with the soothing, anti-inflammatory, and calming properties of mallow, the body regenerates, benefiting the nervous system. In addition to being an excellent anti-inflammatory, therefore, mallow flower infusion is great for promoting sleep and can be counted among the herbal teas for sleep.
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Lavender is a flower infusion that possesses mildly sedative effects. Very interesting is the use of lavender essential oil: its constituents are rapidly absorbed both orally and cutaneously, so preparations like massage oils or environmental vaporizations are useful in case of such disorders and also recommended and safe during pregnancy and for infants. It is also possible to prepare delicious infusions based on Provence lavender, among the best herbal teas for sleep.
A Thai study that examined 20 participants and the impact of lavender on their health found a reduction in blood pressure, heart rate, and respiratory rate with its use. In terms of mood, those who inhaled lavender oil reported having more energy and being more relaxed. The research has shown, therefore, that lavender could actually be able to alter brain waves and reduce stress, and a lavender flower infusion is therefore among the most recommended herbal teas for sleep.
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Among the herbal teas and herbs for sleeping well, passionflower is generally used as a sedative for the central nervous system. The concentrated infusion is recommended to calm states of nervous excitement and promote sleep. Also useful in anxious visceral somatization. It should not be taken in combination with St. John's Wort and lemon balm because it could lead to a condition known as hyperinsomnia.
This extraordinarily beautiful flower, native to the Americas, where it blooms in different varieties and forms, is cultivated for its flowers of unparalleled beauty. Passionflower has been sought for centuries to help people relax and infused to prepare an extraordinary sleep herbal tea.
Passionflower is a delicate, anti-anxiety, and slightly sedative herb that can also be used to prepare relaxing herbal teas that help induce a good night's sleep. A good passionflower herbal tea made from flowers and leaves facilitates the increase of GABA in the brain, capable of reducing anxiety often associated with insomnia. Furthermore, this flower is known to be a muscle relaxant, relieving tension, the primary cause of difficult sleep.
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Lemon balm is a perennial herb of the mint family. The leaves of lemon balm, which have a slight lemon aroma, are used for numerous remedies. Lemon balm is used alone or in combination with other herbs to prepare relaxing infusions. This herb has calming effects and is able to reduce anxiety, stress, sleep problems, and restlessness.
Lemon balm has a dual action, both sedative on the central nervous system and at a visceral level, in case of anxiety somatizations. Taking this herb twice a day for 15 days improves sleep in people with these disorders. Furthermore, taking this herb in combination with other ingredients seems to contribute to improving sleep quality.
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Valerian is one of the best-known natural remedies for sleeping at night and very useful for that type of insomnia linked to stress, anxiety, and sleep disorders. A similar result is produced by consuming St. John's Wort herbal tea. The effect comes from the phytocomplex that shows sedative action without altering reflexes, a common characteristic of most tranquilizers. In higher doses, it has hypnotic effects. The dosage in acute anxious forms is 200-400 mg of standardized extract in valerenic acids 2-3 times a day or 300-400 mg before bedtime. It may have possible interactions with barbiturates, benzodiazepines, antihistamines, and alcohol.
Valerian is a plant with mild sedative properties that is used particularly in herbal teas for sleep and to alleviate anxiety. For these reasons, a valerian sleep tea can offer potential benefits such as quick falling asleep, better sleep quality, and immediate relief from restlessness and other symptoms resulting from anxiety disorders. A practical and effective way to enjoy its relaxing effects is the valerian essential oil.
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Among the herbal teas and herbs for good sleep, hawthorn known as a cardiotonic, is used as a traditional sedative, especially in anxious forms that could involve tachycardia.
Hawthorn is a very useful plant for insomnia problems. The hawthorn leaves (excellent for preparing relaxing herbal teas and infusions), berries, and flowers are used for a myriad of remedies, including reducing blood pressure and relaxing blood vessels, thanks to a component present in the plant called proanthocyanidin.
Furthermore, hawthorn, combined with magnesium and California poppy, could be useful in the treatment of mild to moderate anxiety disorders.
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Lime tree has modest sedative properties and mild hypnotic effects. Its leaves are generally used as a remedy for the common cold, while the flowers of the lime tree are natural calming agents and are certainly gentle sedatives. We recommend a good lime tree flower tea!
The Terza Luna organic relaxing herbal tea is the mix of all the main relaxing herbs seen up to this point. We recommend it to all those who have difficulty falling asleep and not only: thanks to its properties and benefits, it is of great help to reduce stress. Daily intake of this relaxing infusion is an excellent habit to take care of yourself and to give yourself a few minutes of relaxation.
Our relaxing herbal tea contains a mix of herbs renowned for their calming properties:
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As we have previously seen in the article on teas to consume during pregnancy, we want to emphasize that herbs to help sleep during pregnancy should always be used when necessary and never in excessive doses. There is not much research on the use of sleep teas during pregnancy. Therefore, most health organizations and doctors advise avoiding all herbs in quantities greater than those of food consumed.
While there are teas that can be safe to drink during pregnancy, drinking them in large quantities may be harmful. If you want to try them, choose organic teas based on a single herb and always discuss it with your doctor before use.
Of particular interest to women is a small study conducted at a hospital in Indianapolis which found that lavender aromatherapy helps reduce anxiety and depression in women with postpartum depression. This is a positive precursor to better sleep for new mothers, who need more sleep than anyone else on the planet.
Some targeted studies that have examined sleep have also produced positive results confirming the active properties of lavender to combat insomnia. In fact, this essence, and seven other relaxing essential oils, are able to increase slow-wave sleep, slow down heart rate, and relax muscles.
With so many useful plants to choose from for better sleep, among the most interesting and lesser-known teas and herbs for better sleep, we find linden which belongs to the Tiliaceae family and is called Tilia tomentosa or linden and includes over 300 species of trees.
This remedy is used to help children and anxious adults sleep better and to gently lower blood pressure. The herb is a great ally in times of stress and calms the nervous system, soothes nerves during sleep, can relieve tension headaches or reduce stomach pain.
This is because the flowers contain an essential oil composed in part of a sesquiterpene alcohol called farnesol which is antispasmodic and sedative in nature.
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Melissa is safe during pregnancy and its uplifting and citrus-scented infusion is able to treat insomnia, reduce stress, relieve anxiety, and even aid digestion.
This herb is often used to relieve stress and promote sleep. Sipping a cup of relaxing chamomile tea from time to time does not cause any problems during pregnancy, but drinking it regularly or in large quantities could create them.
Most doctors recommend completely avoiding chamomile during pregnancy, because it could trigger uterine contractions and lead to miscarriage or premature birth.
In newborns up to 6 months of age, it is advisable not to administer any liquid other than breast milk. After 6 months, however, it is possible to start with sporadic infusions, very diluted and in small quantities.
The lavender essential oil offers calming and soothing properties that can help reduce stress. It also serves as an excellent aid for the sleep of the whole family, including newborns and children, helping to fall asleep more quickly and improving sleep quality during the night. Furthermore, it is recommended to use a 100% pure, natural, and undiluted high-quality essential oil to diffuse in the environment.
Linden, chamomile, and melissa infusions are able to reduce anxious behavior in children, especially during teething. Most cases of insomnia at this age are associated with a problem of adaptation to normal rhythms, conditioning, or vicious circles that should be modified to solve the problem. Often these infusions, if administered following the instructions, can be useful and sometimes essential in the process of changing bad sleep habits.
We hope that these tips on what to take to sleep and what natural remedies we can adopt to reconcile sleep and reduce anxiety are helpful for you.
