Relaxing Teas for Sleep

Insomnia is one of the most common sleep disorders that exists, and perhaps for this reason we rarely give it the importance it deserves. In any case, the cause that originates it must be identified to know if it is the product of something circumstantial or warrants the help of a doctor. If it is related to bad habits, some drastic change in our daily routine, stress, or some other similar reason, then there are ways to counteract it on your own.

Chamomile tea

Chamomile tea is a home remedy traditionally used against insomnia due to its relaxing and calming properties. To enhance its effect, you can take a warm shower or prepare a bath and add a few drops of chamomile essence. You can also scent your room with the same product. A pleasant sleeping environment undoubtedly complements the benefits of this drink. Prepare this classic chamomile tea by following the step by step that we leave you below:

Ingredients

• 1 liter of water
• 1 handful of chamomile flowers
• Honey or stevia (optional)

Process

1. Heat the water in a deep saucepan. Wait until it reaches its boiling point (the first bubbles), but do not let it boil.
2. Add the chamomile and let it rest in the water. Wait at least 10 minutes for all the properties of the flower to be absorbed. If you use chamomile in sachets, 10 minutes of rest will suffice.
3. Strain the tea and serve it. You can sweeten it with 1 teaspoon of honey or with 1 stevia pill. Most sleep infusions should be taken 30 minutes before bedtime, for 15 days or more, with a few exceptions.

Yield for 5 diners.

And if you also want to know how to make chamomile tea to lose weight, don’t miss this article.

Golden milk

Golden milk, golden milk or golden latte, is an Ayurveda drink famous for its multiple medicinal properties, which include a relaxing effect that induces a good rest. This is logical, since many of its ingredients are usually used individually in different sleep drinks: cardamom, cayenne, vanilla and milk (only soy, oat or cow milk as they contain tryptophan). Turmeric for its part provides anti-inflammatory properties, improves digestion and alleviates any digestive disorder. Follow the following step by step and prepare this comforting and relaxing drink:

Ingredients

• 2 cups of milk (animal or vegetable)
• 2 green cardamom grains
• 1/2 cinnamon stick
• 1 piece of vanilla pod (optional)
• 1 tsp. turmeric powder
• 1 tsp. ground cinnamon
• 1 tsp. ground or grated ginger
• ¼ tsp. ground black pepper
• ¼ tsp. ground cayenne
• ¼ tsp. ground cloves
• 1 tsp. coconut sugar, agave syrup, honey, or other natural sweetener.

Process

1. Heat the milk over medium heat along with the following ingredients: the cinnamon, the split vanilla pod, and the split cardamom pods.
2. Wait until it reaches its boiling point, without letting it boil. Right at that moment (the bubbles will still be small), lower the heat.
3. Deposit the rest of the ingredients. Stir very well and cook it for 5 minutes over low heat.
4. Strain the preparation and serve in a cup. Garnish by sprinkling cinnamon on top.

Yield for 2 diners.

In this article we show you how to make golden milk easily. Let’s cook!

Advice: many of the plants that we have discussed induce sleep, but they do not yet have scientific confirmation.

Jamaica’s water

The Jamaican flower (Abyssinian rose or Jamaican rose) is a plant native to Africa, famous for its medicinal properties, including its calming effect, ideal for combating insomnia. This flower is characterized by its high mineral content, and some of them influence a good rest, such as: iron, magnesium, calcium and selenium.

However, infusions can generally be taken hot or cold, but in this article we propose a cold version designed for hot seasons, when it is hard to fall asleep and you hardly feel like drinking something hot. According to Dr. Eduard Festival, a specialist in sleep disorders, heat qualifies as one of the main disturbances that prevents sleep. So, if you need drinks to sleep through the night, that are both refreshing and calming, he tries this step-by-step recipe:

Ingredients

• 15 gr of Jamaica flower
• 1250 ml of water
• Sugar to taste)
• Ice (to taste)

Process

1. Place the water and the Jamaican flower in a deep saucepan, heat over high heat. When the infusion begins to boil, turn off the heat and let it rest for 2 hours or until it cools completely.
2. Strain, sweeten and serve. Add some ice if you feel like it, don’t overdo it.

Yields for 4 diners

Peppermint tea

Although spearmint is best known for its digestive benefits, it also works as an effective pain reliever. This herb prepared as a home remedy makes it easier to fall asleep, as it reduces agitation due to its relaxing effect. Take note of the following easy step by step:

Ingredients

• 5 mint leaves
• 1 cup of water (240ml)
• 1 pill of stevia or 1 tsp. of honey

Process

1. Heat the water together with the fresh mint leaves. Wait until it reaches its boiling point and when the bubbles are still small, from that moment, leave it for 5 more minutes. If you are using peppermint tea bags, wait until the water reaches that point, turn off the heat, pour the water into a cup, and add them.
2. Strain the mint tea and let it steep for 5 minutes. After this time, serve it in a cup and sweeten it if you want.

Yield for 1 diner.

Celery tea

Although there are still no conclusive studies on the influence of celery on sleep conciliation, as a home remedy it has a very good reputation. Many people claim that this sleep infusion helps them fall asleep more easily. If you want to check its effectiveness by comparing it with other drinks to sleep through the night, just follow the step by step of this recipe:

Ingredients

• 1 stalk of celery
• 2 liters of water

Process

1. Wash the celery very well. Next, cut off the white base of the vegetable, just keep the stems and leaves for the tea.
2. Heat the water and just when it boils, add the celery pieces. Cook over low heat for 30 minutes.
3. After time, strain the tea and serve. Sweeten if you feel like it and take it 30 minutes before bed.

Yield for 1 diner.

Sage infusion

Sage is another of the sleeping herbs, well known for its benefits for the body, although most of these are still under study. It is said that this herb has a relaxing and anxiolytic action, which is why it is a good relaxing tea for the nerves. However, not all varieties of sage have the same properties, we point out that some can even be toxic. Salvia officinal is the one we find in the supermarket or in specialized stores.

If you prepare sleep teas made with sage, do not drink more than one glass per day, or for more than 15 days. Try this drink by putting these easy steps into practice:

Ingredients

• 1 liter of water
• 10 sage leaves
• 1 lemon
• 4 bay leaves
• Some sweetener (honey, stevia, others)

Process

1. Boil the water in a deep saucepan. Wait until it reaches a boil, but without bringing it to a full boil, before moving on to the next step.
2. Add the sage, bay leaves and lemon juice. Cook for another 15-20 minutes before removing the infusion from the heat.
3. Let the relaxing infusion rest for about 5 minutes. After that time, strain, serve and sweeten if you feel like it.

Yields for 6 diners.

Lemon balm infusion

Lemon balm not only has a calming effect, but also improves sleep quality thanks to its phenolic compounds, especially thanks to Rosmarinus acid, which is characterized by its calming and sedative effects.

As if that were not enough, we could describe this drink as one of the most aromatic and tasty sleeping infusions that exist due to its characteristic citrus tones. Put into practice the following easy steps:

Ingredients

• 1 cup of hot water
• 3 tbsp. lemon balm leaves (dried or fresh)

Process

1. Heat water. Wait until it reaches its boiling point, but don’t let it boil.
2. Add the lemon balm leaves. Cover the casserole and let the preparation rest for a few minutes.
3. Pass the infusion through a strainer, and serve. If you want you can sweeten it. Take it 2 times a day for 15 days and one of those times, do it 30 minutes before going to bed.

Yield for 1 diner.

Lavender infusion

Lavender infusion is very popular among relaxing teas to sleep well, it is considered a relaxant par excellence, because even its aroma has a calming effect. Prepare this lavender infusion by following the step by step below:

Ingredients

• 3 tablespoons dried lavender flowers
• 1 cup of hot water

Process

1. Cook water in a saucepan until almost boiling. When you see small bubbles at the bottom, it’s time to turn off the heat.
2. Add the dried flowers to the hot water. Allow it to rest for about 10 minutes.
3. Strain and serve. You can drink this infusion hot or cold, it all depends on the weather.

Yield for 1 diner.

Tip: do not exceed the recommended dosage.

Banana tea

There are those who say that this home remedy is part of the sleeping teas. Well, although there are no recognized studies on this subject, it is known that bananas contain compounds related to induction of sleep, such as magnesium, potassium and high levels of tryptophan. Follow our detailed instructions in the following easy step by step:

Ingredients

• 1 banana
• 1 pinch of cinnamon
• 1 cup of water

Instructions

1. Wash the banana very well. You must do it very scrupulously, because you will also use the peel.
2. Cut off the ends. Discard those parts, but leave the rest of the fruit whole.
3. Pour the water into a saucepan, and add the banana. Let it simmer for 10 minutes.
4. Strain and serve. Add 1 pinch of cinnamon, stir and drink 20-30 minutes before going to sleep.

Do you want to accompany this banana tea with a delicious banana bread? Don’t miss this recipe!

Valerian infusion

Among relaxing teas for good sleep, valerian takes pride of place for the fame that goes with it. However, according to the Mayo Clinic (Bauer 2018), despite the fact that some studies show that people who used valerian as a relaxant presented less anxiety and stress, other studies did not show any benefit. Try this infusion to sleep by following each step of this recipe:

Ingredients

• 10 gr of valerian root
• 500 ml of water

Process

1. Pour the water into a saucepan and wait until it starts to boil. Add the valerian and cook for 10 more minutes.
2. Turn off the heat and let the infusion rest for 5 minutes. After that time, strain, serve and sweeten.