It’s hard to feel your best when you can never seem to get a good night’s sleep. The symptoms of sleep deprivation are no joke. For example, people who are sleep deprived can experience mood changes, difficulty concentrating, and even physical symptoms like aches, pains, and feeling unwell.
Prescription and over-the-counter medications that can be used to treat issues like insomnia and sleep deprivation but because these can become addicting, it’s good to give natural methods a try first. If you’re an avid tea drinker, you’ll be happy to hear that there are several tea recipes that can be consumed before bed or throughout the day to encourage a better night’s sleep.
There are an array of herbal plants and flowers that can be used safely to make tea, alone or in different combinations, to help you achieve a more rejuvenating rest at night. These ingredients include mint, lavender, hops, valerian (which shouldn’t be taken with barbiturates), purple passion flower, lemon balm, clary sage, vervain, and oats.
If you aren’t familiar with these ingredients or you’re looking for more specific recipes, here are the top 5 tea recipes you can try for a better night’s sleep.
Tea with Magnesium Powder
According to sleep experts tea made with magnesium powder is great for promoting a restful night’s sleep.
The recipe calls for:
- 1½ teaspoons of Natural Calm in 4oz of hot water
Several studies have shown a link between magnesium deficiency and sleep disorders, including one double-blind randomized clinical trial conducted by Abbasi, B., Kimiagar, M., Sadeghniiat, K., et al. (2012) that looked at the effects of magnesium supplements on elderly participants with insomnia. Participants taking the magnesium supplements showed significant increases in sleep time and efficiency.
Most people have heard of chamomile, a common tea that you can get just about anywhere, Chamomile is another tea that is known for helping people sleep. The New Bible Cure for Sleep Disorders points out that chamomile is a “mild muscle relaxant and has mild sedative properties,” making it an ideal natural remedy for when you can’t seem to sleep well at night.
If you prefer to make your tea at home instead of buying it in a store, you can:
- Add approximately one to two tablespoons of chamomile to your infuser and steep for five minutes
There are many other fancy recipes online for chamomile. If you prefer something with a little more flavor, you can try adding some mashed apple and a touch of honey.
Another tea that you’ve probably heard of that can help you sleep is Sleepy Time tea, a little obvious based on its name. This tea is made using a combination of herbs and ingredients, including:
- Valerian Root
- John’s Wort
- Lavender Flowers
These ingredients are just one recipe found online, but they can vary depending on the source. The Sleepytime Classic tea you buy from Celestial Seasonings contains a blend of chamomile, spearmint, and lemongrass, and a few other ingredients, for example.
Tilo (Linden) Tea
The New Bible Cure for Sleep Disorders recommends another tea called Tilo for sleep. To make this tea all you need to do is:
- Steep one or two teaspoons of dried linden flower in one cup of hot water for 5 to 15 minutes
Also known as linden tea, Tilo tea is known for having many health benefits. In addition to being good for your blood pressure and reducing anxiety, this drink has gentle relaxing properties that can promote restful sleep. If you can’t get your hands on linden flowers, then this herbal tea is a great alternative.
Jasmine and Verbena Tea
If you’re also looking to lose weight this next tea mixture is great for both addressing insomnia and losing weight (since weight problems and lack of sleep are connected). Enter…. Jasmine and Verbena Tea.
Jasmine benefits include reducing heart attacks, stronger immune system and slows down the aging process. Verbena tea is said to be a stress buster – so the combination of this duo makes for a potent sleep tea recipe!
- 1 tsp jasmine
- 1 tsp verbena
You should let the tea steep for ten minutes and drink one cup and hour before going to bed. Jasmine is known for having a calming effect that reduces anxiety and promotes sleep. Verbena is also known for regulating sleep.
Also Read: The 5 Highest Rated Sleep Aid Supplements
If you’ve been having trouble getting a good night’s sleep, but you enjoy drinking the occasional cup of tea, you’re in luck. There are many different herbs and ingredients that make for healthy and natural sleep aides when consumed in a tea on their own or combined. You can find teas for sleep in grocery stores and specialty stores, but remember to find a tea with quality, natural ingredients.
If you prefer to brew your own tea using ingredients that you either grow or purchase, there are many recipes out there. Keep in mind that some teas might not react well with allergies or medications, so you may want to consult with your doctor before trying out these recipes. Once you find one (or a few) teas that you like that work for you, incorporate them in your nightly routine to maintain better sleep.