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How to Soothe Yourself to Sleep with Tea
Teas have been used around the world for thousands of years to promote healing, good health, and relaxation. Some herbal teas contain antioxidants, flavonoids, and other natural properties that help relieve stress and anxiety so you can get a peaceful night’s rest.
Choosing the Right Teas
Understand which teas offer soothing, “sleepytime” benefits.Teas that help you sleep are non-caffeinated, and contain natural herbs and properties that promote relaxation.
- Chamomile: Promotes relaxation and sleep, treats anxiety.
- Peppermint: Helps calm digestion and internal systems.
- Passion flower: Helps treat insomnia and anxiety.
- Lemon balm: Relaxes the mind and induces sleep.
- Magnolia bark: Treats anxiety and induces sleep.
- St John’s Wort: Induces sleep and treats anxiety and depression.
- Valerian: Improves sleep quality.
- Lavender: Promotes relaxation and reduces stress.
- Kava-kava: Helps treat insomnia.
Choose natural or organic teas that lack additives.This ensures you’re drinking teas with the most potent herbal blends, and helps you avoid consuming sugar, preservatives, and additives, all of which can interfere with sleep and your health.
- Read ingredient labels on all teas, and avoid teas that contain sugar, natural flavors, and ingredients other than herbs.
Only use teas that lack caffeine.Caffeinated herbal teas are not true sleep aids, and can make you more alert, induce anxiety, and interfere with sleep patterns.
Consult with your healthcare provider before using teas as sleep aids.Some herbal teas interfere with prescription drugs and medications, and may affect existing health conditions. Your healthcare provider will confirm whether certain teas are safe to consume based on your personal health status.
Drinking Tea Before Bedtime
Drink tea at least one to two hours before going to sleep.This allows your body to fully absorb the herbs so you can benefit from tea’s calming, soothing properties. This also helps prevent trips to the restroom due to having a full bladder.
Place the tea in your cup first, then add boiling water for the best results.This submerges the herbs completely under hot water so their natural healing properties begin infusing instantly.
Cover your tea cup with a plate or bowl to prevent steam from escaping.This prevents the tea’s essential healing oils from evaporating via steam.
Allow your herbal tea to steep for no more than 10 minutes.Steeping tea for long periods of time doesn’t affect its healing properties, but can produce a strong and bitter unpleasant taste.
- Use honey to boost the soothing effects of tea. Honey is natural sweetener associated with numerous health benefits, including the ability to promote sleep.
- Stick to herbal teas that contain one or two herbs, as opposed to blends made with several herbs. This ensures you’re drinking teas with the highest potency levels, whereas blends with multiple herbs and ingredients can be less effective at lulling you to sleep.
- Do not combine herbal teas with alcohol or prescription sedatives. Some herbs such as passionflower and valerian can be dangerous when combined with alcohol and prescription treatments.
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