Having trouble winding down? Sigh and relax with a hot cup of herbal sleep tea. Although not without risk of allergic reaction or mild side effects, herbs are gentler and less dramatic than sleep medication. They do not carry the risk of causing addiction, will not cause a "hangover," and do not decrease the quality of sleep as some medications do. Blending your own herbal tea from premium dried herbs is simple and enjoyable, and the results are more pleasing and effective than commercial preparations.
Teas, Tisanes, Infusions, and Decoctions
"Infusion" and "decoction" are specific kinds of water extracts, also known as "teas" or "tisanes." Infusions are appropriate for the more delicate parts of plants, such as flowers, leaves, and stalks. Water is brought to a boil, then taken off the heat before steeping the herbs for about twenty minutes. Decoctions, on the other hand, are for hardier, tougher parts of the plants whose active chemicals may not be adequately extracted via infusion, such as roots, bark, or seeds. In this case, the herbs are left to simmer in the water over the heat for about thirty minutes.
For the purpose of this article, only infusions will be used, as decoctions are not appropriate for any of the herbs discussed below.
Herbal Remedies for Sleep
- Lavender: tiny purple-blue buds that have a strong, calming scent. Add to blend for relaxing benefits. Has a distinct, pleasant flowery taste that is very potent, so add in small amounts. Also useful for relieving headaches.
- Chamomile: small, sweet-smelling flowers have a mild sedative effect. Imparts a delicious flavor. Also notable for its stomach-soothing properties.
- Passionflower: a hypnotic (sleep-inducing), antispasmodic, and analgesic (pain-relieving) herb. Has a spicy smell and taste that is quite distinct even in blends.
- Catnip: paradoxically, it makes cats hyper and humans relax. Pleasant in a tea blend, or by itself. Also good for the stomach.
- Lemon balm: a gentle, tasty herb good for relaxing the nerves and the stomach. Use by itself or in a blend.
- Skullcap: safe and effective for many nervous system disorders, including stress, insomnia, headache, and premenstrual tension. Has a tonic effect, which means that it works best when used consistently over an extended period time.
- Oats: nutritious tonic for the nervous system. Use the tops and stalks in tea for irritability or anxiety.
- Hops: a bitter sedative. Mix with sweeter herbs, like chamomile.
- Valerian: a root with a very strong earthy, sweet, musky smell/taste that some find offensive. Can have a dramatic and profound sedative effect. Reputedly increases the quality of sleep. Though this is a root, never decoct it. This can destroy the herb's volatile oils and render it useless. Infuse only (see above).
How to Blend and Steep Your Natural Loose Tea
Just as important as which herbs you choose is the quality of herbs you use and the manner in which you prepare them. When purchasing dried herbs, buy from a company that has a high turnover rate. There are several online storefronts that offer bulk organic herbs at a very reasonable cost. Buy no more than 4 oz. of any herb at a time; as herbs are fairly light, you will get a lot for that weight! Quality dried herbs should retain a vibrant color and potent smell. Store them in an airtight container away from light, and use them within a few months. Even dried herbs have a "shelf life," after which they start to lose their potency.
Any of the herbs above can be used as a simple (that is, by itself). They are also delicious and effective when blended together. For a blend, choose 3 or 4 (or more) herbs. Mix them together in a bowl or cup; the ratio used will vary depending on personal taste, the potency of each herb, and effect sought.
Valerian and hops should be used sparingly because of their strength of taste and effect, while lemon balm and chamomile each make sweet, tasty, gentle bases to which other herbs can be added. If attempting to relax and relieve a headache, include skullcap and lavender. If trying to calm anxious nerves and stomach, chamomile and catnip are a must. Skullcap and oats are both tonic herbs that can be used every day for weeks to enhance nerve function, so you may want to include these in every blend you make.
If you drink a cup of sleep tea before bed every night, consider changing around the herbs in your blend every so often to keep things new. You don't need to use every herb every night.
When preparing your tea, add about one or two teaspoons of herb per 8 to 10 ounces of water to a tea ball, muslin/cotton bag, or other tea infuser. Bring the water to a boil, then pour over the infuser (or add infuser directly to the water once it has been taken off the heat) and let steep for at least 10 minutes. Enjoy one or more cups before bed.
A Favorite Recipe for Insomnia and Relaxation
- 3 parts lemon balm
- 3 parts chamomile
- 2 parts skullcap
- 2 parts rose petals
- 1 part passionflower
- 1 part lavender
Prepare as above. Drink two or three cups, starting an hour or two before going to bed. Sip and enjoy slowly while winding down. The lemon balm, chamomile, rose, and lavender blend well for a delicious, sweet flavor, while the skullcap and passionflower add an extra calming, hypnotic effect. Yum! Zzzz...
For a little extra herbal relaxation all night long, fall asleep with an herbal sleep sachet tucked into your pillow.
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