There are many herbal teas that are naturally caffeine-free and can even promote relaxation and better sleep quality.
These herbal teas are recommended by nutritionists as a natural way to support a good night’s rest before bedtime.
Consider these five herbal teas as a bedtime ritual:
1. Chamomile Tea
Chamomile tea is one of the most popular herbal teas to improve sleep quality.
Chamomile tea is a popular choice to wind down and enhance sleep.
Chamomile contains apigenin, an antioxidant that binds to receptors in the brain, reducing stress and promoting sleepiness.
Drink a cup of chamomile tea 30 minutes to an hour before bedtime to maximize its benefits.
2. Peppermint Tea
Peppermint tea relaxes muscles and soothes the digestive system, helping the body unwind and fall asleep more easily.
Peppermint also alleviates headaches and cools the body, providing a comfortable sensation.
Peppermint is also renowned for its ability to ease headaches and cool the body, creating a sense of comfort. Sipping on peppermint tea before bed helps reduce stress and enhance sleep quality.
However, individuals with a history of or active gastroesophageal reflux disease, or those exhibiting signs of mint allergy, should refrain from consuming peppermint tea.
3. Perilla Leaf Tea
Perilla leaves, belonging to the mint family, have a calming effect on the nervous system and help alleviate stress. Studies indicate that drinking perilla leaf tea improves sleep quality and alleviates insomnia symptoms.
For maximum benefits, drink perilla leaf tea about an hour before bedtime.
Individuals with thyroid disorders should consult a doctor before consuming perilla leaf tea.
4. Lotus Seed Tea
Lotus seed tea, also known as lotus heart tea, is a popular choice among Vietnamese to improve sleep quality.
For best results, drink a cup of lotus seed tea 30 minutes to an hour before bedtime.
Lotus seeds, or the embryo of the lotus plant, contain alkaloid compounds that exert a calming effect and reduce stress.
When consumed as tea, these compounds help relax the body, reduce anxiety, and induce sleep. Additionally, lotus seed tea helps regulate heart rate and improves the quality of deep sleep.
5. Jasmine Tea
Jasmine tea is an excellent choice for those seeking a natural and relaxing sleep after a long day.
Drinking jasmine tea before bed helps relax the body, reduce anxiety, and promote sleep.
Jasmine tea is a beloved herbal tea in Vietnam, prized for its pleasant fragrance and calming properties.
Jasmine contains compounds like linalool and benzyl acetate, which soothe the nervous system, alleviate stress, and enhance mood.
Consuming jasmine tea before bedtime helps relax the body, reduces anxiety, and facilitates sleep. Additionally, jasmine tea boasts anti-inflammatory, analgesic, and digestive benefits, ensuring a peaceful and restful night.
To brew jasmine tea, simply steep the dried jasmine flowers in boiling water for 5-10 minutes before drinking.
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