Did you know that March is Sleep Awareness Month? Yes, just in time for losing an hour of sleep when we spring forward next weekend. I've noticed that in conversation with friends and clients, there are many of us who have issues either getting to sleep or getting back to sleep after awakening in the night. There are numerous ideas which come to mind. I've discussed some of those here, and today I am sharing some simple "sleep tea ideas".
SLEEP Tea Ideas:
The most SIMPLE of all -- Chamomile tea made with fresh or dried chamomile flowers.
Chamomile has properties that may benefit the quality of your sleep. It contains an antioxidant called apigenin, which binds to certain receptors in your brain that can promote sleepiness and reduce insomnia, as well as the chronic inability to sleep. it is recommended to drink chamomile tea at night. Many people report its sleep-inducing benefits when drinking around 30 to 45 minutes before bed. This is thought to give your body ample time to metabolize the tea and allow the sedative effects to start working.
To make a cup of Chamomile tea with dried flowers:
- Boil one cup of water and pour into a glass/mug.
- Add 1 teaspoon Chamomile flowers in the mug.
- Let the chamomile flowers steep in the mug for at least 5 minutes.
- Strain the flowers and add a dash of raw honey if desired.
Want to purchase your Chamomile tea.. in tea bags from a fabulous company?
Check out this one from Pukka teas
This is one of my favourites tea blends to use as a 'sleep tea'.
Lemon balm imparts a light lemony taste. Nettles are so nourishing, packed with minerals. Oats are THE food for the nervous system.
Catnip, although stimulating for kitty friends, is a lovely relaxant. Dried orange peels add to the flavour and brightness of the tea blend.
2 parts Lemon Balm
2 parts Nettles
2 parts Oats (milky oat tops or oat straw)
1 part Catnip
1 part dried orange peels
It's so easy to grow this special member of the mint family; Lemon Balm !! Such a special herbal ally. Read more about 'melissa's' gifts here.
Here's another one of my favourites. I've included our typical 'using parts' formula so that you can make as little or as much as you like.
Also, below, the same formula but using actual measurments to help you understand 'parts'.
4 parts Lemon Balm
2 parts Spearmint
2 parts Chamomile
1 part Fennel seeds
1 part Lavender flowers
½ part orange peel, dried
Here's how this one looks when using the idea of "one part = 1 tsp".
- 2 tablespoon dried lemon balm
- 2 teaspoons dried spearmint, wild mint or peppermint
- 1 teaspoon fennel seeds
- 2 teaspoons chamomile flowers, dried
- 1 teaspoon lavender flowers, dried
- ½ teaspoon orange peel, organic, dried
- honey (optional )Note: Herb-infused honey is a great idea. Ginger for example
For some more herbs and herbal tea ideas to help you get better rest and deeper sleeps, see this article.
Maybe you would prefer to purchase a 'sleep tea blend' all ready to go.. in a tea bag. There are some excellent choices available. Here's one featuring chamomile flowers:
One of my all time favourite tea companies, Traditional Medicinals (originally formulated by my mentor Rosemary Gladstar) makes a wonderful array of delicious tea choices. There are also several sleep tea blends in the repertoire.
Here's one of the Traditional Medicinal answer to your sleep tea needs .. this one is the 'strongest' version:
Sometimes delicious teas taken before bed, are enough and very helpful. We can go for months using these teas with no issue.. and only good results. Sometimes, however, I have found that the 'heavy-hitters' make a better choice and are called for. This is when I turn to using sleep formulas in tincture form.
Each herb tends to have a signature; a way of working that is quite specific. All herbs don't work the same for all people..
Purchase the tinctures from your herbalist or at your local health food stores or make them yourself.
See here for an easy way to make herbal tinctures. I suggest that people begin to work with tinctured herbs as 'simples'. This just means that we take one single herb and notice the affects over time. Develop a personal relationship with the herb, and get to know what our body + mind feels like with this plant.
HERBS which help us to step down into 'sleepy mode' and heal our nervous system:
California poppy (Escholtzschia californica)
California poppy can be very effective for encouraging restful sleep, helping one to relax, and alleviating mild anxiety. It can be given to children and adults because of its mild sedative and analgesic properties.
Hops (Humulus lupulus)
Hops has a long history of use for sleeplessness, nervousness, and restlessness. I use Hops alone, or in sleep formulas with good results. For many years, I have made sleep pillows filled with Hops, Lavender and Mugwort (for good dreams!) which can be tucked into bed and promote happy sleeps. These have been used for centuries for mild insomnia.
Passion flower(Passiflora incarnata)
I tend to add passion flower in a herbal formula for insomnia or for a calming restful sleep when symptoms include worry or fear plus mental exhaustion. Passion flower is used for minor sleep problems in both adults and children.(Bruneton, 1995)
Valerian (Valeriana officinalis)
We use valerian for its sedative action in cases of restlessness and insomnia. It is helpful for those who have a hard time falling asleep and can reduce the tendency for those who tend to awaken during the night.
Most people find it is an excellent herbal sedative that has none of the negative side effects of Valium or other synthetic sedatives.
Work with a qualified herbalist to see if Valerian can help you reduce the use of sleeping medication. As with most herbs, Valerian can be very helpful in a wide variety of situations: I've used it in cases of anxiety, tension headaches, menstrual cramping, hot flashes and mild depression.
It works well in combination with other sedative herbs, such as California poppy,lemon balm, hops, and passion flower.
NOTE: In a small percentage of the population, valerian acts as a stimulant so check it out for yourself.
Sincerely, getting a good nights' sleep has probably never been more important -- at any age -- this is increasingly more important. Do yourself a favour, and explore and experiment with some of these herbs from our green world or check out some supplement ideas below. Whichever way you decide to go, choose self care -- choose to ensure that your sleep is A1 priority!
Melatonin helps to regulate the sleep 'cycle'. I've used this brand from NOW.
NOW Melatonin 5 mg,180 Veg Capsules
I have been taking liquid Melatonin for the last 2 years. I've found the liquid works well for me. Here's an example:
Adding Magnesium as a supplement, can also be beneficial. There are several types of Magnesium on the market (many actually)
I was told that Magnesium Bis-Glycinate makes an excellent choice as it is thought to be the most bio-available form.
I'd love to hear your own tips n' tricks in this area -- as we are ALL always learning !!
Here's to our health !
Carol xo
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