The best infusions to help you have a great night of sleep (ENG)
We all know that a good night of sleep is very important to maintain our energy levels (and push through the day even in cold winter days).
Teas, or more correctly, infusions can be a valuable aid in improving sleep quality and combating insomnia. However, it is important that the consumption of infusions is accompanied by a good sleep routine.
During a study conducted at Bern University Hospital, Switzerland, in 1998, a group of healthy people with minor sleep problems were given a combination of valerian and lemon balm extracts or a placebo. After 30 days, those who took the herbal combination before bedtime reported sleeping much better (33%) than those who took the placebo (9%).
We recommend that you drink the infusion about 30 to 60 minutes before bed.
There are a million different plants, with very diverse properties that we can transform into infusions. But some are particularly good to help in our sleep routine. We selected our favorite four and will tell you all about them:
1. Chamomile Infusion
It has a slightly sedative effect. It's great for inducing sleep and for reducing anxiety.
Method of preparation: Place 1 handful of chamomile flowers in 250ml of boiling water and cover. Leave to rest for 5 minutes before consuming.
2. Valerian Infusion
Valerian root increases the production of GABA - a neurotransmitter that inhibits the central nervous system and has an extremely relaxing effect. Studies show that valerian increases the number of hours of sleep and reduces the number of nighttime awakenings.
Method of preparation: Place 1 tablespoon of dry valerian root in 250ml of boiling water, cover and let stand for 15 minutes before consuming.
3. Infusion of Lemon Balm / Cider
Lemon balm is traditionally used to reduce stress and anxiety and as chamomile it also has a sedative effect.
Method of preparation: Place 1 tablespoon of dry leaves or 2 tablespoons of fresh lemon balm leaves in 250ml of boiling water, cover and let stand for 5 to 10 minutes.
4- Passiflora infusion (passion fruit leaves)
Passion fruit leaves have an excellent relaxing action on the nervous system. It is an excellent option in cases of insomnia caused by anxiety. However, passionflower infusion can interfere with some medications such as warfarin or aspirin and for this reason it is contraindicated in cases (if you have doubts we recommend talking to your doctor or nutritionist about this).
Method of preparation: Place 1 tablespoon of dried passion fruit leaves or 2 tablespoons of fresh leaves in 250ml of boiling water, cover and let stand for 10 minutes.
Even though they are healthy and recommended for most adults, none of the 4 infusions should be taken by pregnant women or children without first talking to their doctor.
So, if you are looking to improve the quality of your sleep we strongly recommend looking into this infusions to help you.