2024-03-01 10:20:18
Linden, verbena or chamomile: What are the best infusions and herbal teas for sleeping well?
In the vast kingdom of plants known for their beneficial effect on sleep, a top trio clearly stands out: chamomile, linden and verbena. “These three plants, which are taken in the form of herbal teas or infusions, have the capacity to activate the parasympathetic nervous system, with soothing properties on the body and deep relaxation” indicates Alexia Authenac.
Chamomile contains bioactive compounds that contribute to reduce stress and anxiety, thus promoting more peaceful sleep. “Chamomile helps you relax and let go, which makes it easier to fall asleep” summarizes the naturopath.The lime tree for its part, has mild sedative propertieswhich can help calm the mind and promote deeper, more restful sleep.Finally, verbena is renowned for its relaxing actionto which are added digestive properties which can contribute to more comfortable sleep, especially after a somewhat rich meal or for people suffering from digestive disorders.
Verbena and linden have a common action on anxiety and stress, and are used in particular in gemmotherapy (editor’s note: treating yourself with the buds). They help limit nighttime awakenings for those who are prone to them. Alexia Authenac, naturopath
These three plants also work very well in synergy.and can therefore be mixed for an infusion with increased effects.
Besides this trio of heads, several other plants are known for their soothing and relaxing properties, such as lemon balm, lavender, valerian, hops or the passion flower.
Herbal teas for sleeping: instructions for use
When taken to help you fall asleep, help you sleep better or limit insomnia, it is preferable to take the herbal tea after the evening meal or a few hours before going to sleep. We will preferably opt for plants fromOrganic Agriculture and in bulk. If they are in sachetwe choose them without chemical compounds and/or porous plastic.
As for the instructions for use, the ideal is to place the sachet or the dried plant parts (leaves, flower buds, roots) in boiling water so that the active molecules contained in the plants diffuse effectively into the water.
Concerning the dosage, I recommend courses of 3 cups per day, for at least 3 weeks to appreciate the benefits. Alexia Authenac.
What herbal tea for insomnia?
Also known as California poppy, l’eschscholtzia californica is also part of the pharmacopoeia useful for sleep. This plant, native to western North America, has, in addition to its slightly sedative actionof the beneficial effects on mood. By helping to calm the mind and reduce feelings of restlessness, it contributes to limit nighttime awakeningsoften linked to anxiety and ruminations.
Which herbal tea for children to sleep?
To help children sleep better, it is essential to favor gentle and safe options, as their digestive and metabolic systems may be more sensitive to the active substances found in plants. “In this, chamomile is the most manageable and reassuring plant for children’s sleep » indicates Alexia Authenac. You can add a few drops of orange blossom, for an additional soothing action, and a pleasant taste.
Pregnancy: which herbal tea for pregnant women?
If most herbal teas are authorized occasionally and in moderate quantities during pregnancy, it is preferable to avoid starting cures of certain plants during this period, even though sleep disorders are common in pregnant women. “For herbal tea to be truly effective on sleep, it is recommended to drink it at a rate of 3 cups per day for at least three weeks,” recalls the naturopath. For pregnant womenin the same way as for children, it is preferable to don’t take any risks for the fetus and the good progress of the pregnancy: “The chamomile cure is therefore the most recommended », adds the naturopath.
What about CBD herbal tea?
Very popular since the mid-2010s, CBD – or cannabidiol – is one of the many chemical compounds naturally present in the cannabis plant, and one of the two main ones along with THC (tetrahydrocannabinol). Unlike the latter responsible for the psychotropic effects of cannabis, CBD has no psychoactive effects. In France, it was in 2020 that CBD was officially authorized for sale in finished products, such as oils, cosmetics, edible products and herbal teas or infusions, provided that the THC level remains below 0.2%.
Among the effects of CBD, its relaxing and anxiolytic properties make it interesting to promote a state of relaxation conducive to falling asleep quickly.
A randomized controlled trial (RCT) dating from December 2021 (1), observed the effects of CBD on nearly 3,000 participants. After 4 weeks of daily intake, 61% of them saw a clinically significant improvement in sleep quality.
Be careful however, CBD has a certain number of‘Drugs interactions : « Even at low doses, CBD can interact with many molecules in the body, such as thyroid hormones, antiepileptics, antidepressants, anticoagulants and anti-inflammatories », Describes Tangui Barré, agricultural research engineer, in the Inserm magazine.
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