Chamomile, valerian and lemon balm have scientifically recognized efficacy and can be excellent allies against insomnia and nighttime stress
Insomnia is one of the most common disorders among Brazilians. An estimated 73 million people have difficulty sleeping, according to the Brazilian Sleep Association. The problem goes far beyond tiredness: poor sleep affects the immune system, mood, concentration and even the heart. But before resorting to medicine, it is worth remembering that nature offers gentle and effective ways to promote rest, including teas with calming and conciliatory properties.
Teas that improve the quality of sleep
Below, discover three traditional (and scientifically recognized) options that can transform your nighttime routine:
1. Chamomile (Matricaria recutita)
Known as the “tea of calm,” chamomile didn’t gain fame for nothing. Rich in apigenin, an antioxidant that binds to brain receptors and promotes relaxation, it helps the body slow down in a light and natural way.
A study published in Journal of Advanced Nursing showed that postpartum women who consumed chamomile for two weeks had significant improvements in sleep and reduced symptoms of depression. Prepare an infusion with dried flowers or sachets and drink it about 30 minutes before going to bed.
2. Valerian (Valeriana officinalis)
More intense than chamomile, valerian is one of the most studied plants when it comes to insomnia. Its root contains valerenic acid, a substance that acts on GABA, a neurotransmitter responsible for reducing brain activity and inducing relaxation.
A meta-analysis published in American Journal of Medicine found evidence that regular use of valerian improves sleep quality without causing drowsiness or sluggishness the next day, which is common in conventional medicines. Prepare an infusion with the dried root or use ready-made sachets, drinking the herbal tea 30 to 60 minutes before going to bed.
3. Melissa (Melissa officinalis)
With its citrus aroma and delicate flavour, lemon balm is perfect for those who want to relax the body and mind. Its essential oils have an anxiolytic and sedative effect, helping to reduce anxiety, one of the main causes of sleep.
Researchers from Northumbria UniversityIn United Kingdomobserved that people consuming Melissa officinalis he reported less stress and more tranquility, ideal conditions for falling asleep easily. Drink a cup after dinner or before going to bed as a relaxing ritual.
A ritual break for body and mind
It is important to remember that, despite being natural, teas do not work miracles. They work best when combined with sleep hygiene habits, such as: avoiding bright screens at night; maintain a fixed time for going to sleep and waking up; reduce caffeine consumption and heavy meals after dinner; and, finally, create a dark, silent and welcoming environment in the bedroom.
In a world that moves too fast, perhaps the secret to sleeping well lies in something simple: boil water, smell the herbs and let your body indulge, cup after cup, in the rest it deserves.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
