Edited by an expert:
Nadezhda Primochkina, nutritionist - 06/18/2020
Deep, healthy sleep is an integral part of life, but anyone can experience insomnia from time to time. Its causes lie in nervous tension received at home or at work. Proper nutrition will help you get out of this condition correctly, and not aggravate it to frightening proportions. By knowing how certain foods affect the body, you can learn to manage your sleep.
It is believed that the main enemy of sleep is caffeine, but in fact there are many other products that interfere with healthy relaxation and rest. On the contrary, there are products that activate the “relaxation mode” in the body.
What herbs have a calming effect?
The power of herbs has been known since ancient times. They have a tonic, calming, relaxing or healing effect, the main thing is to select and use them correctly. The main effect of herbs is due to the essential oils they contain, which affect the nervous system. Therefore, it is important to brew only fresh herbs for tea, the storage period of which has not exceeded two years. It is better if the herbs were collected in the coming seasons.
Valerian
A well-known medicinal plant with a calming effect. For infusions and teas, crushed herb root is used. Helps calm the nervous system, makes sleep sound and deep.
Chamomile
Blooming flowers are used to make teas. To eliminate insomnia, just drink 1 glass of warm chamomile infusion 1-2 hours before bedtime. Chamomile essential oil is successfully used in aromatherapy, which also has a medicinal effect.
Melissa
Known for its anti-stress effect and ability to calm the nervous system, which is important for sound sleep. Herbal tea from lemon balm is prepared simply: pour 3-4 leaves of the plant with a glass of warm water, let it brew for 15 minutes, drink in slow sips 1 hour before bedtime.
Oregano
This herb reduces excitability, calms the nervous system, and increases appetite. Crushed dry leaves and inflorescences are used in tea. Soothing infusion of oregano: 2 tsp. mixture with 250 ml of boiling water, leave for 30 minutes. Drink before bed. Before consuming oregano, consult your doctor.
Mint
Known for its medicinal effect, including sedative. Peppermint leaves help with insomnia, normalize emotional levels, and reduce stress levels. The simplest mint infusion: pour 5 leaves of the herb with a glass of boiling water, leave for half an hour. Drink warm for 10-20 minutes in small portions.
Thyme
Used in decoctions and teas when you need to get rid of insomnia caused by physical or mental fatigue. For infusion, pour 1 tbsp of boiling water. dry herbs and let it brew for 1 hour. Drink in small portions throughout the second half of the day.
Herbal teas to calm nerves
In addition to tea made from individual herbs, there are also herbal teas that have an even stronger sedative effect. Such compositions include:
- Melissa, linden blossom, a little honey. All components should be boiled for about 5 minutes. This collection will help cope with external irritants.
- Chamomile flowers, mint, strawberries, motherwort. Pour boiling water over all components and leave for about 15 minutes. Gently soothes and has no side effects. This makes it possible to take it for a long time without fear of harming your health.
- Lavender, lemon balm, barberry berries, strawberries, violet. The collection should be brewed and cooled. Use only at room temperature at night. Useful for combating insomnia.
- Valerian root, hop cones, mint, trefoil watch. Pour boiling water over and leave for 20 minutes. Take half a glass before bed and breakfast.
It is best to use a proven collection when choosing a drink. This will help not cause harm to the body.
Calming charges for children
Mothers often ask what decoctions can be used to treat restless babies. It is recommended to consult with a specialist in order to achieve effective results and not harm the child’s body.
Here are some of them:
- chamomile flowers and honey;
- mint, hop cones, valerian root;
- lemon balm with chamomile flowers;
- fennel with mint and chamomile.
Children's bodies are more sensitive to herbs; use them only on the recommendation of a pediatrician.
How to make a soothing herbal tea?
Chamomile tea with lavender
Take 1 tsp. lavender and chamomile flowers, pour a glass of hot water. Leave for 15 minutes. Strain the drink, add honey, you can also add milk, and drink it in the evening.
Tea "Forest"
Mix equal parts of currant and strawberry leaves, linden blossom, oregano, and mint. For 1 tbsp. mixture 1 cup boiling water. Leave for 10 minutes. Strain and drink with honey 1 hour before bedtime.
Strong soothing tea
Take St. John's wort, chamomile, lemon balm and linden blossom in a ratio of 2:2:1:1, mix. 1.5 tbsp. l. pour 300 ml of boiling water, leave for 15 minutes. Drink in two doses with an interval of 1 hour, no later than an hour before bedtime.
Expert opinion In order for herbal tea to produce the desired effect, the herbs for it are collected in ecologically clean areas, far from industrial zones, highways, factories and large cities. This is an important point, because herbs tend to accumulate carcinogens, hydrogen chloride, formaldehydes, etc. Also, on rich and generous forest soils there are much more microelements that make herbs aromatic, with a pronounced taste and a pleasant voluminous aftertaste, and urban plants have such properties possess to a lesser extent.
Is it possible to drink tea before bed?
Some herbs contain substances that can have a positive effect on sleep. Among them are chamomile, verbena, saffron, valerian, lavender and others. But healthy green tea has a bad effect on sleep - it contains a lot of caffeine, so it will only invigorate you. Despite all the benefits, it is better to drink soothing tea before bed with caution for allergy sufferers and people with gastritis and ulcers.
You also need to remember that some types of plants are contraindicated for pregnant women and people with autoimmune diseases.
Popular preparations against insomnia, which are praised in reviews, can be found from the companies Konigen Herbarium, Evalar and Power of Nature. Now let's figure out which tea is best for sleep.
Where to buy herbal preparations?
If you don’t have the time, desire or ability to prepare soothing infusions yourself, you can buy ready-made herbal teas in the Russian Tea Company online store. On our online showcase you will find original blends, compiled with professionalism and great love by our experienced tea testers. You can choose from both classic ones, such as “Alpine Meadow”, “Heart of the Dragon”, and unique herbal teas that you will not find anywhere else - “Be Healthy”, “Iced Mojito” or “Tea for the Lady”. We guarantee the impeccable quality of our products and affordable prices for any product.
Side effects
Despite the numerous advantages of herbal teas and infusions over pharmaceutical drugs, these natural remedies also have a number of side effects. Many herbs contain toxic substances, which, if they can be consumed, are consumed in limited quantities. In addition, it is not recommended to use herbal infusions at your own discretion; their purpose is individual. This is the main danger of such seemingly healthy drinks. Also, not many take into account the fact that herbs cannot be taken with other medications, and some herbs are suitable for the male body, and others for the female. Another side effect is the occurrence of an allergic reaction.
Choosing herbal tea or ready-made herbal tea today is not difficult. This is not only a tasty, aromatic and warming drink, it is better than other medicines in putting the nervous system in order and normalizing sleep.
Remedies for anxiety and nightmares
If you often wake up from nightmares or unpleasant dreams, you can use the following method. You need to steep for two weeks in 0.5 liters of white wine 5 tsp. onion seeds. Infuse in the dark, shaking from time to time. You need to drink this infusion before meals 3 times a day until improvement appears.
You can use another recipe. Take hawthorn, linden and bedstraw in a ratio of 75:50:100 (g). Two tablespoons of the collection need to be brewed with 0.4 liters of boiling water. You should drink half a glass 4 times a day before meals.
Whatever remedy you take for insomnia, you need to follow a sleep schedule in addition to it. A pillow stuffed with the herbs listed above will help you get a good night's rest. A warm bath with the addition of the same herbs has a good relaxing effect before taking an infusion or tea. Have a good night's sleep!
Chia seed infusion
Chia seeds are great for helping you lose extra pounds. They are also reliable helpers for all those who have sleep problems. It's all about tryptophan, an aromatic amino acid that relieves stress and reduces anxiety. To prepare, you need to take one tablespoon of chia seeds, put it in a glass and add warm water. Cover the container with a lid and let sit (you will see them swell). You can put apple slices or berries in the mug to suit your taste.
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The secret of the relaxing effect of Chinese tea
The chemical composition of most varieties of Chinese tea is reminiscent of a collection of medicinal herbs growing on the slopes of the Middle Kingdom. Thanks to them, tea has such relaxing and soothing properties:
- guanine is a natural psychostimulant that affects those areas of the cerebral cortex that are responsible for relaxation; this substance stimulates the work of these brain centers, resulting in long-awaited relaxation;
- hyaluronic acid works on the pleasure center, which explains the good mood after a cup of Chinese relaxing tea;
- Chinese tea is very rich in essential oils , which have long been known for their relaxing properties;
- vitamins in Chinese tea that, penetrating into the cells of your body, they begin their work, affecting various metabolic processes that normalize the functioning of internal organs.
If you drink a cup of real, high-quality Chinese relaxing tea before bed, you will not need sleeping pills and antidepressants. The natural herbal composition of this unique drink will have a calming effect on your nervous system and psyche.
Linden and thyme
Thyme and linden have many beneficial properties. They not only fight insomnia, but also help cope with the flu and other colds. The process of making tea is simple:
- Take 4-5 linden inflorescences and 6 sprigs of thyme, rinse the herbs.
- Place in a saucepan, add water and put on fire, bring to a boil.
- Cover with a lid and simmer over low heat for 30 seconds. Then turn off the stove and leave the tea to steep for 20–30 minutes.
- After this time, the drink acquires a bright, rich color. Then it is filtered and drunk.
Foods that improve sleep
Let's start with the “sick”: many people sin before going to bed with a bun with milk or kefir. The good news is that baking and dairy products actually have powerful relaxing effects. This happens because in the process of their breakdown, substances similar in their action to narcotic drugs are released into the blood - casomorphins and glucomorphine. On the one hand, they have a calming effect on the body. If, for example, you eat such food all day, you will definitely feel sleepy.
But such relaxation also has the other side of the coin: with frequent use of these products, addiction occurs and food addiction develops. And from the point of view of maintaining weight and general health, a bun with milk at night is not the healthiest food. What foods can improve sleep without harming your health?
Green tea
Green tea is a drink rich in theonine, which, in turn, enhances the synthesis of dopamine and serotonin, and therefore relieves anxiety.
“A cup of green tea before bed will relax, calm and help you fall asleep much faster.”
Magnesium Rich Foods
Magnesium is often prescribed as a supplement for those who suffer from sleep disorders.
This is due to the fact that it relaxes all the muscles of our body, which, in turn, sets us up for quality sleep. There is a lot of magnesium in nuts (cashews, almonds, pistachios), buckwheat and seaweed. “Magnesium is one of the most useful vitamins. In addition to the fact that this element is extremely important for the functioning of the cardiovascular system, magnesium also has a sedative, calming and relaxing effect.”
White meat chicken or turkey
Chicken or turkey breast is a great dinner idea.
And in general, the best protein product for all those who care about their figure or are trying to lose a couple of extra pounds. But the beneficial properties of white meat chicken and turkey do not end there. “White poultry meat contains the amino acid tryptophan. And from it the neurotransmitter serotonin is formed, which has a calming effect on the body. Therefore, you will fall asleep after such a dinner much faster than after the most luxurious steak.”
PS And of course, it is important to observe moderation in food. A heavy dinner makes it difficult to find a comfortable sleeping position, and it’s more difficult to fall asleep on a full stomach. The best option is to have dinner two hours before going to bed.
Text: Maria Genkina
