Relaxing Herbal Teas for Stress, Anxiety, and Better Sleep

What is the Best Relaxing Herbal Tea? Preparation and Tips

Stress, anxiety, and insomnia are common issues that affect many people, compromising their mental and physical well-being and quality of life. To manage temporary episodes of tension and difficulty sleeping, relaxing herbal teas can be a valuable natural ally. These beverages harness the benefits of herbs and medicinal plants that gently act on the nervous system, promoting relaxation, reducing anxiety, and improving sleep quality. Let's discover together the best herbs for preparing relaxing teas, their specific benefits, and how to incorporate them into your daily routine to regain serenity and restorative rest. 

Relaxing Herbal Tea: Calming Herbs and Plants Against Stress and Insomnia

For many people, anxiety, stress, nervousness, and insomnia are significant problems that can negatively impact various aspects of life, such as interpersonal relationships, work, and family. Fortunately, nature offers natural remedies in the form of plants and herbs that induce relaxation, allowing the preparation of relaxing teas beneficial for mental and physical well-being.

Herbal teas are beverages made by infusing dried plant parts, such as leaves, flowers, roots, or fruits, in hot water. This process allows the extraction of the plants' active ingredients, making them easily assimilable by the body. Relaxing teas, in particular, contain herbs with sedative, calming, and anxiolytic properties, which gently act on the nervous system, promoting mental relaxation and sleep.

Among the main herbs used in relaxing teas are chamomile, lemon balm, lavender, passionflower, valerian, hops, hawthorn, and angelica. Each of these plants has specific active ingredients that help reduce stress, anxiety, and insomnia, promoting a state of calm and well-being. In the following paragraphs, we will explore in detail the properties and benefits of each of these herbs, and how they can be used to prepare delicious and beneficial relaxing teas.

 

Chamomile

Chamomile is one of the most well-known and appreciated herbs for its relaxing and calming properties. The dried flower heads of this plant are widely used in the preparation of relaxing teas, thanks to their beneficial effects on the nervous system. Chamomile acts as a mild natural muscle relaxant, promoting sleep and improving its quality and duration. Additionally, this valuable herb has antispasmodic properties, making it effective in countering anxiety, stress, and nervousness.

Chamomile-based teas can also be helpful in cases of menstrual pain, intestinal cramps, and digestive issues, thanks to their relaxing effect on the muscles. Besides its benefits on the nervous system, chamomile boasts soothing and decongestant properties, making it useful for relieving swollen gums, skin dermatitis, and eye conjunctivitis. However, it is important to note that chamomile can interact with certain medications, such as coumarin-type anticoagulants, calcium channel blockers, statins, and benzodiazepines, so it is always advisable to consult a doctor before regularly consuming teas made from this herb.

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Lemon Balm

Lemon balm, native to the Mediterranean, is an herb widely used in relaxing teas due to its sedative and antispasmodic properties. This plant acts on the central nervous system, promoting a calming and relaxing effect that extends throughout the body. Lemon balm is particularly effective in combating visceral manifestations of anxiety, such as irritable bowel syndrome, nausea, vomiting, and gastritis. Additionally, it can help alleviate headaches, dizziness, tremors, and even tachycardia.

The leaves of lemon balm, rich in active ingredients, are the main component of relaxing herbal teas made from this herb. In addition to its sedative and calming properties, confirmed by numerous studies, lemon balm also has carminative, antioxidant, and anti-hormonal actions. Its effectiveness in promoting relaxation and sleep makes it a valuable natural ally for those suffering from insomnia, allowing them to enjoy a restorative sleep and begin a journey to resolve this disorder.

Buy dried lemon balm leaves on Terzaluna and prepare herbal teas of exceptional quality!

 

Lavender

Lavender is a versatile medicinal herb, appreciated for its many beneficial properties. This aromatic plant is especially known for its sedative, anti-inflammatory, and antimicrobial abilities, making it an effective natural remedy against restlessness and insomnia and one of the best herbs for better sleep. Relaxing lavender teas are particularly recommended to promote sleep and relieve stress, thanks to the calming effect of its essential oil on the central nervous system.

In addition to promoting relaxation, lavender can be used to treat chronic headaches, seasonal colds, and digestive disorders, thanks to its antispasmodic and carminative properties. The German Commission E has approved the use of this plant for the treatment of restlessness, agitation, and sleep disorders associated with them, confirming the effectiveness of its active ingredients. For the preparation of relaxing teas, the dried flowers of lavender are usually used, which can be easily sourced or grown at home to fully enjoy the benefits of this extraordinary herb.

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Passionflower

Relaxing herbal tea made from passionflower is a highly appreciated natural remedy for its sedative and calming properties. Also known as the passion flower, this plant is primarily used for therapeutic purposes, particularly to promote relaxation of the body and mind. There are various species of passionflower, such as Passiflora Incarnata and Passiflora Caerulea, but all retain the strong sedative and sleep-inducing active ingredient.

Passionflower is one of the most used herbs in relaxing teas, thanks to its ability to combat insomnia naturally, as well as alleviate sleep paralysis and recurring nightmares. The flavonoids contained in the plant are primarily responsible for its sedative actions, confirmed by numerous scientific studies. Additionally, passionflower can also be used to treat gastrointestinal and reflux problems, as well as intestinal disorders stemming from nervous issues.

In folk medicine and homeopathy, passionflower is highly valued for its effectiveness in countering general agitation, hysteria, and depression. However, it is important to be cautious when using this herb in conjunction with coumarin anticoagulants and sedative drugs, as the active substances in the plant may interfere with the activity of these medications. Nonetheless, passionflower remains a valuable natural ally for regaining serenity and improving sleep quality, thanks to its relaxing and calming properties.

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Valerian

Valerian is considered the ultimate natural tranquilizer, widely used in relaxing teas. This plant has powerful sedative and anxiolytic properties, thanks to the valepotriates it contains. These effects have been widely confirmed, so much so that the German Commission E has approved the use of valerian for states of agitation, nervousness, and insomnia.

In preparing relaxing teas, the dried root of the plant is usually used. Regular intake of valerian can promote a deeper and more restorative sleep, reducing the time needed to fall asleep and improving the overall quality of nighttime rest. Additionally, due to its calming properties, valerian can be a valuable aid in alleviating stress and anxiety, promoting a sense of relaxation and well-being.

However, it is important to pay attention to some contraindications. The use of valerian is not recommended for people with liver diseases and for children and adolescents under 14 years of age. Moreover, this herb can interfere with the action of medications such as central nervous system depressants, antidepressants, antihistamines, and loperamide. Therefore, it is always advisable to consult a doctor before taking valerian-based teas, especially if you are already undergoing other pharmacological treatments.

Hops

The relaxing tea made from hops is another natural remedy appreciated for its calming and tranquilizing properties. The female inflorescences of hops, commonly called cones, contain active ingredients like lupulone and humulone, believed to be responsible for the plant's relaxing activities. These substances gently act on the nervous system, promoting a sense of calm and serenity, particularly useful in cases of agitation, restlessness, anxiety states, and difficulty falling asleep.

Hops-based relaxing teas can be a valuable support for those who wish to regain relaxation and improve sleep quality naturally. However, it is important to pay attention to some contraindications. Hops may interact with psychotropic drugs and alcohol, amplifying their sedative effects. Additionally, its use is not recommended for patients suffering from depression, as it may worsen symptoms. Before regularly consuming hops-based teas, it is always advisable to consult a doctor, especially if you are undergoing other pharmacological treatments or suffer from particular health conditions.

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Hawthorn

Hawthorn is another medicinal plant highly appreciated for its calming and sedative properties, useful in preparing relaxing teas. The proanthocyanidins contained in the flowering tops of hawthorn exert a relaxing effect on the central nervous system, promoting a state of calm and tranquility. This makes it particularly suitable for alleviating anxiety, stress, and insomnia, promoting a more serene and restorative sleep.

In addition to its sedative properties, hawthorn also acts on the cardiovascular level, thanks to its antihypertensive, chronotropic, and positive inotropic effects. However, precisely because of its action on the cardiovascular system, it is important to pay attention to the intake of hawthorn-based teas if you are taking medications for the treatment of cardiovascular disorders and diseases, such as cardioactive glycosides, antiarrhythmics, and antiplatelet agents. In these cases, it is essential to consult your doctor before including hawthorn in your relaxing tea routine to avoid potential interactions and unwanted effects.

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### Angelica The **angelica** is a medicinal herb that can offer a valuable contribution in the preparation of relaxing teas, thanks to its **calming and antispasmodic properties**. The root of this plant contains active ingredients such as **valeric acid** and **angelic acid**, which act on the central nervous system, promoting a relaxing and sedative effect. This makes it particularly useful for relieving states of **anxiety, stress, and nervous tension**, promoting a sense of calm and tranquility. In addition to promoting mental relaxation, angelica can also be beneficial for **digestive well-being**. Its carminative and antispasmodic properties help reduce **bloating, flatulence, and abdominal cramps**, often associated with stress and nervousness. Furthermore, thanks to its tonic action on the digestive system, angelica can stimulate appetite and improve gastrointestinal functionality. Teas made from angelica root thus represent a versatile natural remedy, capable of promoting relaxation and psychophysical well-being. However, it is important to pay attention to the use of this herb during **pregnancy and breastfeeding**, as it may stimulate uterine contractions. Additionally, angelica can increase **sensitivity to sunlight**, so it is advisable to avoid prolonged sun exposure during its use. **Discover the [dried angelica root](https://www.terzaluna.com/angelica-radice) on Terzaluna and prepare teas with guaranteed quality ingredients!**   ## Preparation of Relaxing Teas The **preparation** of a relaxing tea is a simple process that allows you to fully exploit the beneficial properties of herbs and plants. To obtain the maximum benefits, it is important to use **quality ingredients** and follow some precautions. The herbs can be used fresh or dried, whole or chopped, depending on preferences and availability. To enhance the taste of relaxing teas, you can add other ingredients such as **aromatic herbs** (orange blossoms, cinnamon, etc.), **honey**, or **sugar**, according to personal tastes. These additions are not mandatory and depend on individual preferences. Relaxing teas can be prepared through three main methods:  - **Maceration:** involves soaking the herbs in cold water for an extended period and is suitable for thermolabile active ingredients. - **Decoction:** consists of boiling the herbs in water for 5-30 minutes and is suitable for extracting more resistant active ingredients. - **Infusion:** the most common method for **relaxing teas**, is done by pouring **boiling water** over the herbs and letting them infuse for **5-20 minutes**, and is ideal for preserving volatile compounds. Let's look at **three relaxing tea recipes** that combine different herbs and spices to promote **relaxation**, **sleep**, and **well-being**. .jpg) ### Goodnight Tea with Chamomile and Lavender - 1 tablespoon of [**dried chamomile flowers**](https://www.terzaluna.com/camomilla-bio) - 1 teaspoon of [**dried linden leaves**](https://www.terzaluna.com/tiglio) - 1 teaspoon of [**dried hawthorn flowers and leaves**](https://www.terzaluna.com/biancospino) - 250 ml of **boiling water** Pour the boiling water over the herbs and let them infuse for **10 minutes**. Strain and enjoy the tea hot or warm **before bedtime** to promote a **peaceful and restorative sleep**.### Anti-Stress Tea with Lemon Balm and Passionflower - 1 tablespoon of [**dried lemon balm leaves**](https://www.terzaluna.com/melissa) - 1 tablespoon of [**dried aerial parts of passionflower**](https://www.terzaluna.com/passiflora-sommita-fiorite-in-tisana) - 250 ml of **boiling water** Prepare the infusion by pouring the water over the herbs and letting it steep for **8-10 minutes**. Strain and sip the tea throughout the day to **relieve stress and anxiety**. ### Relaxing Tea for Tachycardia with Hawthorn and Hops - 1 tablespoon of [**dried hawthorn flowers and leaves**](https://www.terzaluna.com/biancospino) - 1 teaspoon of [**dried hop cones**](https://www.terzaluna.com/luppolo) - 250 ml of **boiling water** Pour the boiling water over the herbs and let it steep for **12-15 minutes**. Strain and drink the tea **2-3 times a day** to promote **relaxation of the cardiovascular system** and alleviate **tachycardia**.   ## When to Drink Relaxing Tea? **Relaxing teas** can be consumed at various times of the day, depending on individual needs and personal preferences. Many people find it beneficial to sip a warm chamomile or lavender tea before bed to promote a **peaceful and restorative sleep**. The **calming effect** of these herbs can indeed help to **relax the mind and body**, preparing them for a **quality rest**. However, relaxing teas are not exclusively for the evening. During the day, when **stress and anxiety** arise, a cup of lemon balm or passionflower tea can provide a moment of **pause and relaxation**, helping to regain the **calm** and **focus** needed to tackle daily tasks. Additionally, sipping a relaxing tea during meals can aid **digestion** and alleviate issues like **bloating** and **abdominal cramps**, often linked to stress. In the summer months, when temperatures rise, you can also prepare **refreshing cold teas** with relaxing herbs. Simply let the infusion cool and then store it in the refrigerator, optionally adding ice cubes or slices of fresh fruit for extra flavor. These cold teas can be a **healthy** and **refreshing** alternative to common sugary drinks, while also offering the **benefits of relaxing herbs**. ## Relaxing Teas, Pregnancy, and Breastfeeding Although **relaxing teas** are considered **natural remedies**, it is essential for **pregnant women** and **breastfeeding mothers** to seek advice from their **doctor** before consuming these beverages or any other herbal remedy to combat **stress, anxiety, and nervousness**. In fact, the use of certain **medicinal herbs**, such as **passionflower**, **hawthorn**, **lavender**, and **hops**, is contraindicated during these delicate periods of a woman's life. It is important to emphasize that the presence of conditions of **severe stress** and **anxiety disorders** during pregnancy could represent a serious issue, for which **medical consultation** becomes essential. Expectant mothers should always prioritize the opinion of a **specialist** over self-treatment, to protect their own **health** and that of the **unborn child**.

Even during breastfeeding, the consumption of relaxing herbal teas requires caution and the approval of a doctor. Although these drinks may seem harmless, some active ingredients in the herbs could pass into breast milk and have undesirable effects on the infant. Therefore, it is essential to inform the pediatrician or gynecologist before starting to consume relaxing herbal teas while breastfeeding.

In conclusion, although relaxing herbal teas can be a valuable natural ally against stress and insomnia, it is always advisable to consult a doctor before taking them during pregnancy and breastfeeding. Only a healthcare professional can assess the potential risks and benefits, taking into account the specific health conditions of the woman and the child.

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