General Practice 2022

10 best chás to sleep and fight insomnia

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10 best chás to sleep and fight insomnia
10 best chás to sleep and fight insomnia
Anonim

Teas that help you sleep are a natural and simple option to help in the treatment of insomnia, especially in cases where sleep difficulty is caused by excess stress or recurrent consumption of stimulants such as alcohol, caffeine or nicotine, for example.

Most sleeping teas act on the central nervous system and therefore it is important that they are consumed 30 to 60 minutes before bed to allow time to relax the body and mind. However, it is important that, along with the consumption of teas, a he althy sleep routine is also carried out, to enhance the relaxing effect. Check out 8 steps to create a he althy bedtime routine.

The sleeping teas can be used individually or in a mixture of 2 or 3 plants. One of the most used mixtures is valerian with passionflower, for example. The ideal is to increase 250 mL of water for each plant added to the tea.

1. Chamomile

Chamomile tea is popularly used to calm down, being indicated in situations of stress, but also insomnia. According to some scientific studies, this plant actually seems to be quite effective in inducing sleep, as it has been shown to have sedative properties. Although the exact mechanism of action is not known, it is believed to act on benzodiazepine receptors, which decrease the action of the nervous system.

In addition, the vapor released by chamomile tea, when inhaled, has also been shown to reduce stress levels.

Ingredients

  • 1 handful of fresh chamomile flowers;
  • 250 mL of boiling water.

Preparation mode

Rinse the flowers in water and dry using a paper towel. Then place the flowers in boiling water and let it rest for 5 to 10 minutes. Finally, strain, let cool and drink.

After being picked, chamomile flowers can be stored in the fridge for up to 2 days, it is only recommended to place them inside a closed container.

Ingestion of chamomile tea should be avoided in pregnant women and children, especially without medical advice.

2. Valerian

Valerian tea is another of the most studied options to help treat insomnia and help you sleep better. According to several investigations, valerian releases substances that increase the amount of GABA, which is a neurotransmitter responsible for inhibiting the nervous system, helping to relax.

According to some studies, when used in the treatment of insomnia, valerian appears to increase sleep time, as well as decrease the number of times you wake up during the night.

Ingredients

  • 1 tablespoon of dried valerian root;
  • 250 mL of boiling water.

Preparation mode

Place the valerian root in boiling water and let it rest for 10 to 15 minutes. Then, strain, let cool and drink 30 minutes to 2 hours before bed.

Valerian tea should be used with care in pregnant women and people with liver problems.

3. Lemon balm

Like chamomile, lemon balm is another plant traditionally indicated to treat excess stress and insomnia. According to some investigations, the plant seems to prevent the degradation of GABA in the brain, which potentiates the effect of this neurotransmitter whose main function is to relax the nervous system.

Ingredients

  • 1 spoon of dried lemon balm leaves;
  • 250 mL of boiling water.

Preparation mode

Add the leaves in a cup of boiling water and let it rest for 5 to 10 minutes. Then strain, let it cool and drink 30 minutes before going to bed.

Lemon balm tea should be avoided during pregnancy and lactation.

4. Passionflower

Passiflora is the flower of the passion fruit plant and, according to several studies, it has an excellent relaxing action on the nervous system, helping to treat stress and anxiety, but also being a great ally for the treatment of insomnia.

Ingredients

  • 1 tablespoon of dried passion flower leaves or 2 tablespoons of fresh leaves;
  • 250 mL of boiling water.

Preparation mode

Add the passionflower leaves in a cup of boiling water and let it rest for 5 to 10 minutes. Then, strain, let cool and drink 30 to 60 minutes before bed.

Passiflora tea should not be ingested during pregnancy, nor by children under 12 years old. In addition, its consumption can interfere with the effect of some medications, such as aspirin or warfarin, and it is important to consult a doctor if you are using any type of medication.

5. John's Wort

St John's wort, also known as St. John's wort, is a plant widely used to treat depressive states, but it can also be used for anxiety and insomnia. This is because St. John's wort contains substances such as hypericin and hyperforin, which act at the level of the central nervous system, calming the mind and relaxing the body.

Ingredients

  • 1 teaspoon of dried St. John's wort;
  • 1 cup (250 mL) of boiling water.

Preparation mode

Place the St. John's wort to rest in the cup of boiling water for 5 minutes. Finally, strain, let cool and drink before bed.

St John's wort tea should not be used by pregnant women, breastfeeding women or those using oral contraceptives, as it may alter the effectiveness of the tablet. Children under 12 years of age should also only consume St. John's wort with the guidance of a doctor.

This tea should not be used by people who use antidepressant drugs such as sertraline, paroxetine or nefazodone, for example.

6. Lettuce

Although it may seem strange, lettuce tea has shown a strong sedative and relaxing effect for babies. Thus, this tea is considered a safe option to use in children over 6 months. In addition, this tea can also be used in pregnancy.

Ingredients

  • 3 chopped lettuce leaves;
  • 1 cup of water.

Preparation mode

Boil the water together with the lettuce leaves for 3 minutes. Then strain, let cool and drink overnight.

7. Lavender

Lavender is a medicinal plant with proven sedative, relaxing, calming and anxiolytic properties, which help to improve anxiety, restlessness and agitation, reduce stress and fight depression, which can cause insomnia or difficulty sleeping.

Thus, lavender, which is also known as lavender, helps improve sleep quality, fight insomnia and improve general well-being.

Ingredients

  • 30 g of chopped lavender flowers;
  • 1 liter of water.

Preparation mode

Put the water on to boil and then add the lavender flowers and turn off the heat. Cover the pan and let it cool. Strain and drink.

Lavender tea should not be consumed by pregnant women and children, as well as people with gastric ulcers.

Lavender can also be used as an essential oil in aromatherapy, adding 3 to 4 drops to an electric air freshener or placing it on your pillow or bedding, to relax and improve sleep. Learn how to make aromatherapy with essential oil.

8. Linden

Tilia tea, prepared with the medicinal plant Tilia cordata, has calming, sedative and relaxing properties, as it facilitates the action of GABA, a neurotransmitter that reduces the action of the central nervous system, which helps to calm the nerves and relieve anxiety attacks, being a good tea option to fight insomnia caused by anxiety.

Ingredients

  • 1, 5 grams of dried linden flowers and leaves;
  • 150 mL of boiling water.

Preparation mode

Add the dried linden flowers and leaves to the boiling water, cover and let it rest for 5 to 10 minutes. Then strain, let it cool and drink 2 to 4 times a day.

For children between 4 and 12 years old, it is recommended to reduce the amount of linden to 1 gram per 150 mL of boiling water.

Lime tea should not be used by children under the age of 4, pregnant or breastfeeding women, or people with heart problems.

9. Kava-kava

Kava-kava tea, made with the medicinal plant Piper methysticum, has in its composition kavalactones, natural substances that regulate the action of the neurotransmitter GABA in the brain, having an action similar to benzodiazepines, which are one of the main types of drugs used in the medical treatment of anxiety.

In this way, Kava-kava tea helps to reduce anxiety and tension, and improve relaxation, helping you sleep better and fight insomnia.

Ingredients

  • 2 tablespoons of kava-kava root;
  • 300 mL of water.

Preparation mode

Place the Kava-kava root to boil with the water for 10 to 15 minutes. Then let it cool and strain. Drink 2 to 3 times a day.

Kava-kava tea should not be used by pregnant and lactating women as there are no studies on its safety. In addition, it should be avoided by people with liver disease or who are being treated with antidepressant medication.

10. Mulungu

Mulungu tea has flavonoids and alkaloids in its composition with calming, tranquilizing and analgesic action, which help to reduce agitation, nervousness and anxiety, being a good home remedy option to fight insomnia.

Ingredients

  • 4 to 6 g of Mulungu bark;
  • 1 cup of boiling water.

Preparation mode

Place the mulungu peel in the water and let it boil for 15 minutes. Then strain, let it cool and drink the tea still warm, 2 to 3 times a day. Avoid taking it for more than three days in a row.

Mulungu tea should not be used by children under 5 years of age, pregnant or lactating women or by people using antihypertensive or antidepressant medication.

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