2023-09-06 09:36:00
Tea is one of the most popular drinks in the world and that’s a good thing, because the hot drink not only has a positive effect on our health, it also promotes our sleep. We’ll tell you which 6 types of tea are real sleep boosters.
In the clip: Health expert Charlotte Karlinder explains which tea helps with symptoms
Effect of tea to fall asleep: How does tea affect the body and which ingredients promote sleep?
In the evening we often long to sink into bed and close our eyes. Still, there are times when we toss and turn in bed for hours and just can’t get any rest. We feel us imbalanced, stressed and tense and ask ourselves why falling asleep doesn’t work.
There are many reasons for our sleep problems. In our busy modern world, we are often overwhelmed and find it difficult to relax. Our thoughts revolve around unfinished tasks and worries that don’t want to let go of us. The same topics occupy us once more and once more and let us find no rest. Another reason for our insomnia is Stress. It causes our body to produce more adrenaline and cortisol, which keeps us awake. Tip: Anti-stress foods can help you relax.
But there are various methods that help us to relax and fall asleep better. One way is before bed sleep-inducing teas to drink. Some types of tea contain specific ingredients that have a calming effect and create the conditions for falling asleep faster. These ingredients affect various neurological processes in the brainwhich makes us feel more relaxed and therefore easier to fall asleep.
One of the most important substances in sleep-inducing teas is the so-called flavonoid (secondary plant substance) Apigenin. Apigenin’s relaxing effects are due to its ability to bind to GABA receptors in the brain. GABA is a neurotransmitter known for its calming effects. In addition, many types of tea also contain essential oilsthat relax the mind.
These 6 types of tea help you fall asleep
A natural way to promote restful sleep is to draw on the power of nature and enjoy calming teas. The following six types of tea have proven particularly effective in order to alleviate problems falling asleep and enable a good night’s sleep.
1. Chamomile tea to fall asleep
Chamomile tea is known to many as a remedy for colds and gastrointestinal problems. But the mild-tasting plant has even more to offer and is not valued in medicine for nothing. In fact, chamomile tea can also serve as a sleep aid. The calming effect of chamomile on the nervous system has been proven in various scientific studies. This is due to the flavonoid Apigenin attributed.
In some studies established a link between the consumption of chamomile tea and a reduced rise in certain stress hormones noted. There was even one Investigationin which subjects recorded 90 minutes of instant deep sleep following drinking chamomile tea.
2. Lemon balm tea to fall asleep
Lemon balm contains essential oils that have a calming effect. The responsible ingredients are Citral, Geranial, Neral und Citronellal. These substances are also responsible for the characteristic lemon scent that gives lemon balm its name. The ingredients in lemon balm have a calming effect on body and mind.
Similar to many other types of tea that help you fall asleep, lemon balm tea also requires a longer steeping time. In order to achieve the desired effect, the tea should be poured with hot water following pouring over it steep for at least ten minutes.
3. Hop tea to fall asleep
Hop tea is made from the hop cones and has a slightly bitter taste, mainly due to the hops it contains Bitter acids humulus and lupulone. Humulone in particular has a relaxing and calming effect, which is why it is often used in sleeping pills.
Because of its bitter taste, hop tea is often used combined with other medicinal plants such as lemon balm or passion flower. These plants not only neutralize the taste, but also enhance the calming effect of the tea.
Since the effects of hop tea can take time, drink it not right before bed, but preferably 30 minutes before. To prepare the hop tea, simply pour regarding 150 milliliters of boiling water over one to two teaspoons of crushed, dried hop cones. Then let the tea steep, covered, for ten minutes and then strain it.
4. Lavender tea to fall asleep
Lavender is not only known for its wonderful fragrance, but is also valued as a medicinal plant that is used in natural medicine. Lavender can provide relief from various ailments such as headaches, skin diseases or hair loss. In addition, lavender tea also has a positive impact on our sleep. The included essential oils have a relaxing, antispasmodic and anti-inflammatory effect.
The calming effect of lavender not only unfolds in the form of tea. Lavender can be applied in a variety of ways, such as applying lavender oil to the chest, misting the pillow with a lavender pillow spray, using lavender oil in a room diffuser, or adding lavender oil as a bath additive. In each of these dosage forms, this medicinal plant has a calming and sleep-inducing effect and helps with sleep disorders and sleep problems.
5. Passion flower tea to fall asleep
Passionflower may not be familiar to most people, but for anyone who suffers from insomnia, it is a plant worth noting. This climbing plant, native to South America, is considered a natural Medicines for anxiety and restlessness, cramps and sleep disorders deployed.
One Australian study with almost 50 subjects between the ages of 18 and 35 showed that drinking passion flower tea following seven days led to a improved sleep quality led. The South American plant can therefore help to correct fluctuations in the sleep rhythm.
The exact substances responsible for this effect are still controversial. Scientists suspect that the contained essential oilswhich are known for their numerous positive health effects, as well as flavonoids might possibly be responsible for this.
6. Valerian root tea to help you fall asleep
Valerian is also one of the herbs known for its calming and sleep-inducing effects. The reason for this lies in the Gamma Amino-Buttersäure (GABA), which is contained in the valerian root and plays an important role in the central nervous system. studies have shown that taking GABA can improve sleep quality and promote sleep. It is recommended to drink a cup of valerian sleep tea every night before bed, as the sedative effects tend to wear off within one to two weeks adjusts The effect takes some time because the valerian active ingredients first have to accumulate in our body in order to develop the desired effect on the quality of sleep.
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Preparation tips: What is the best way to prepare the tea and what ingredients can be added to enhance the effect?
The preparation of the sleeping teas is easy and usually only takes a few minutes. Here are some tips on how to optimize the tea brewing to enhance the calming effects:
Use quality ingredients: When buying the tea, make sure it is of good quality. Fresh, high-quality herbs contain more active ingredients.Observe dosage: Stick to the recommended dosage for the tea. Too much or too little tea can impair the desired effect.Observe brewing time: Allow the tea to steep long enough to release the active ingredients. The ideal steeping time varies depending on the type of tea, but is usually around five to ten minutes.Complementary ingredients: To enhance the effect of the tea, you can also mix the herbs mentioned above. A dash of honey can enhance the flavor and provide additional soothing properties.Relaxation before bed: Drink the tea regarding 30 minutes to an hour before bed to give your body time to absorb the calming active ingredients and prepare for sleep.
Danger! These types of tea are not suitable for bedtime
Not every herbal tea has a direct calming effect or helps with insomnia. In fact, there are types of tea that do the opposite. teas like black or green tea contain Caffeine and have one stimulating effect, which can increase sleep problems. For this reason, these types of tea should be avoided at all costs before going to bed. Instead of getting sleepy, caffeine consumption tends to make your body more alert.
These types of tea are also not suitable for consumption before going to bed, as they ensure that the circulation is stimulated:
Jasmine teaMate teaTea with lemongrassTea with rosemaryWhite tea
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