The best infusions for sleeping

Nov 18, 2023Mar Fondevila Cornado0 comments

If you have trouble getting a good night's sleep, you can turn to natural remedies that offer many benefits.

Sometimes, falling asleep can be difficult. In some cases, we can consume some herbal teas to relax and thus, little by little, induce rest ourselves.

The Spanish Society of Neurology estimates that 48% of the adult population does not have a quality sleep . Healthy habits are essential for sleeping well, but there are aids that can be very useful and drinking an infusion made from plants, roots or fruits with relaxing properties before going to sleep can be a good option to help us fall asleep.

In addition, the ritual of preparing and drinking an infusion has a calming effect. And drinking something hot before bedtime promotes sleep because it lowers blood pressure, so it is especially recommended if you feel energetic at the end of the day.

Both people who have had problems sleeping and those who have not heard of – or know of – how beneficial certain infusions can be for sleeping.

These drinks are made from herbs, specifically their leaves, flowers and, in some cases, even their roots. Would you like to know what they are?

Stress can affect your sleep

The fast pace of modern life often leaves significant marks on the body. One of them is the inability to sleep well through the night. For example, not turning off the mobile phone before going to sleep, checking social networks or staying connected 24 hours a day promotes excessive brain activity.

In turn, all these activities promote high levels of anxiety and stress, which can lead to serious health problems when not well managed.

Sleep is essential for the body and mind, and not only the quantity but also the quality is important. According to a study by the Spanish Sleep Society, between the ages of 18 and 64, it is recommended to sleep between 7 and 9 hours. It is better if they are uninterrupted, because according to the aforementioned publication, there is a relationship between short sleep duration and daytime fatigue.

Lack of sleep also has psychomotor consequences, accidents, deterioration of physical and psychological health and poor academic or work performance . As if that were not enough, lack of rest also affects your skin, since "it produces stress and alters the circadian rhythm, which in addition to nervousness can trigger outbreaks of skin diseases," say sleep specialists.

Recommendations to induce sleep

Surely, some of these infusions will help you fall asleep more quickly and relaxed. However, we are going to give you some recommendations so that these plants can have a truly effective effect and help you.

When making your infusion to induce sleep, try to cook it gently , allowing the water to heat up, but not to boil. This will help you get the most out of the plants and be able to use them properly.

Try to accompany the infusion with honey and avoid the use of refined sugar . Don't forget that sugar is a stimulant and what we want is the opposite effect: calming and sedative.

Try to use fresh herbs or those that have been properly dried to fully ensure their effects.

You can take short bursts during the late afternoon and early evening to prepare your body for that much-needed rest at the end of the day.

Accompany these infusions to induce sleep with a relaxing bath (if you can).

Avoid heavy meals, tobacco and coffee , especially at night.

Getting a truly restful night's sleep is extremely important for our health. We cannot be truly productive and concentrate properly and effectively if we cannot get all the hours of sleep we need.

For a restful sleep, it is important to maintain a stable sleep routine, trying to always go to bed and get up at the same time . Exercising during the day is advisable to be more tired, but not too late, as this will make you overly active.

Other factors to consider include putting down screens before bedtime, paying attention to the bedroom decor, and adopting the best position for resting. Nerves don't get along well with rest, so you can try relaxation techniques such as meditation, a shower with lavender essential oil, or a few drops in a humidifier . And, of course, relaxing infusions that will help you relax and sleep deeply.

How to take infusions to help you sleep?

When the goal is to help the body sleep, the best option is to consume them shortly before going to bed.

In supermarkets today, it is easy to find almost any plant ready to make an infusion. However, it is usually recommended to consume them in their natural form.

Preparing infusions for sleep is very simple.

First, put a cup of water, 250 ml, on the fire until it boils.
Add the plants you prefer to consume, they can be fresh or dried.
Let the broth cook for about 10 minutes. After the indicated time has passed, lower the heat and let it sit for a couple of minutes.
You can add a little honey to sweeten.
Enjoy it in small sips.

What are the best infusions for sleeping?

Although it is common to drink infusions of a single medicinal plant, in many cases several can be mixed. Their properties are maintained and the relaxing effects can be increased.

Valerian

Valerian is an infusion and supplement used to reduce anxiety, but also to help with sleep. It acts as a mild sedative, thanks to its phytochemicals that affect the brain and produce relaxation. According to scientific research, this drink reduces the amount of time it takes a person to fall asleep, and promotes restful sleep.

Chamomile

Chamomile is a perfect infusion for when you come home stressed after a long day at work. A cup of this hot drink with a little honey is one of life's pleasures. Not only is it good for relaxing and sleeping better, but it also improves overall health, as it has many beneficial properties, for example, it helps reduce inflammation or cholesterol.

Melissa or lemon balm.

Lemon balm, also known as melissa herb, is a very powerful infusion for people who have trouble sleeping. In fact, it is a very healthy drink that, in addition to improving sleep, helps reduce stress, indigestion, anxiety and can help cure cold sores more quickly. If combined with other infusions such as chamomile and valerian, it can enhance its sleep-inducing properties.

Banana Tea

A tea that many of you probably don't know about but that is really effective for insomnia is banana tea. It is a wonderful remedy for those who have trouble falling asleep. By drinking this tea, blood vessels and muscles relax, allowing you to fall asleep faster and stay asleep longer.

Lavender

The medicinal properties of lavender are fantastic. Just one cup can help calm the body and mind and help you fall asleep. It can also be used to relieve the effects of bronchitis, asthma, and colds by reducing coughing and helping with other respiratory problems. It works great for children and adults, and is beneficial in reducing fever and healing wounds, cuts, and sores.

Turmeric tea

Turmeric tea has anti-inflammatory properties, anti-cancer properties, is anti-viral, has antibiotic agents and also helps you fall asleep. When mixed with ginger, honey and lemon, you will have a healthy infusion that you can use as a sleep remedy and as a health-promoting drink... Why honey and lemons? Well, honey is a sleep remedy and lemons are great for detoxing.

Lemon Verbena

This infusion is perfect for calming nerves due to its tranquilizing effect. It clears the mind and helps you go to bed more relaxed. However, it is not recommended for women who are pregnant.

Passionflower

An infusion that is ideal for treating insomnia, because it works as a natural relaxant, with sedative and analgesic properties. It is also useful in cases where the person suffers from migraine or tachycardia.

Linden

Without a doubt, one of the most popular and helpful infusions to calm nerves. It is an oriental drink that, despite being less potent than valerian, helps you sleep peacefully and calms you down. It is sold in any supermarket and has a great taste if mixed with honey.

Hop

Another infusion that helps you fall asleep, but which is perhaps less well-known, is hops tea. This plant is found in various regions of Europe and has a bitter taste. It has an effect on the nervous system, helping you sleep better and treat nervousness, anxiety, stress and indigestion. It also acts as a muscle relaxant.

Poppy

The poppy is a beautiful flower that, when consumed as an infusion, also has beneficial effects on improving sleep. The readin found in its leaves and stem helps combat insomnia, respiratory conditions, colds and sore throats.

Rosemary

Rosemary has a strong smell and a characteristic aroma, which can be used in gastronomy because it combines very well with thyme, bay leaves, garlic or wine, and is a good substitute for salt. In addition, rosemary promotes muscle relaxation and helps you sleep better.