Top 6 Herbal Combinations to Promote Good Sleep

By Gina C. | Updated: May 15, 2020

Top 6 Herbal Combinations to Promote Good Sleep
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Around six years of a human's life is spent dreaming. Don't miss out!

Bedtime is the most relaxing, restorative, and imaginative part of your day! Unless, unfortunately, you can't sleep. Sleep deprivation is very common nowadays due to the many different stressful aspects of life, including your job, financial issues, relationship problems - you name it. These extremely relaxing and anxiety-reducing herbal teas can provide a deep, solid, and dream-filled slumber.

1. Valerian and Magnolia

The roots of the sweetly scented valerian (Valeriana officinalis) flower are known to relax the central nervous system. It is a sedative found to be quite hypnotic, which can induce deep dreaming. When infused with magnolia (Magnolia officinalis) bark, a traditional Chinese medicine, it will surely help you doze off. Magnolia bark is found to help with indigestion, and the vitamin E helps treat stress.

To make a decoction, mix the bark and root of these plants, place them in water, bring them to a boil, and then leave simmering for at least an hour. Then strain it and enjoy at bedtime for a good night's sleep.

2. Kava and Chamomile

Kava (Piper methysticum), a traditional root of the Pacific Islands, has been used in ceremonies in places like Hawaii for centuries. Studies have found that kava can treat insomnia by calming the nervous system. The roots are quite bitter, but can be combined with the light-flavored and floral chamomile for a lovely blend.

Chamomile (Matricaria chamomilla), on the other hand, is a traditional European treatment for sleeplessness, and it has been used to curb anxiety since Roman times. To make this tea, the roots and dried flower are to be boiled together in water.

3. Lavender and Saffron

Lavender (Lavendula officinalis) flowers have a famously relaxing aroma, and evidence has shown that these scents can, in fact, promote relaxation. This is because they slow down the nervous system, which, in turn, improves sleep quality and reduces restlessness.

On the other hand, the smell of saffron mixes delightfully with the luscious and exotic properties of saffron (Crocus sativus) petals. It has been said for thousands of years that the essential oils in saffron contain relaxant and sedative properties, promoting a slow and gentle slumber. As an added benefit, saffron continues to help even after waking up, because its analgesic properties ward off fatigue.

4. Peppermint and Lemon Balm

The antioxidant-rich peppermint (Mentha x piperita) is widely acclaimed for its relaxing and uplifting scent. Brewed leaves can treat nervousness and headaches. Lemon balm (Melissa officinalis) is similarly therapeutic and can sweeten this minty tea blend. Known to treat many disorders of the nervous system, particularly those related to anxiety and depression, this special tea will have you balanced and yawning. Let the leaves of both herbs steep together in a pot of boiling water, while producing a sleep-inducing scent. Sweeten with honey to taste, if you wish.

5. St. John's Wort & Cardamom

Sometimes, the cause of sleeplessness can be mood-related or even may be a symptom of mild depression. St. John's wort (Hypericum perforatum) is an effective anti-depressant that has been found to treat even severe cases. It has also shown to reduce symptoms of obsessive compulsive disorder (OCD) and anxiety. The flowers of this plant can be used to induce a joyful rest. Spice this floral tea up with some peppery cardamom (Elettaria cardamomum) to calm the digestive system and relieve heartburn in order to get rid of any other sleep disruptions.

Add the St. John's wort flowers and cardamom to a pot of cold water, and let them soak overnight before boiling them into your dream brew.

6. Cinnamon and Passion Flower

Cinnamon bark (Cinnamomum verum) is a delicious and relaxing herb native to Sri Lanka, which has been found to lower blood pressure and, thus, helping you sleep. Cinnamon bark and passion flower (Passiflora incarnata) complement each other beautifully. Many people throughout the Americas and Europe use passion flower to treat insomnia as it increases gamma aminobutyric acid (GABA) in the brain, which inspires relaxation throughout the body.

Let the bark and flowers steep in hot water for an exotic sleep. It is important to note that pregnant women should not consume cinnamon.

Your sleep time is precious. It is so important for processing recent experiences, assimilating new knowledge, and restoring your energy. These teas will help make your sleep better than ever.

Bibliography

  • American Cancer Society. (2008). Valerian. Retrieved January 14, 2014, from http://www.cancer.org/treatment/treatmentsandsideeffects/complementaryandalternativemedicine/herbsvitaminsandminerals/valerian

  • National Center for Complementary and Alternative Medicine. (2012). Chamomile. Retrieved January 14, 2014, from http://nccam.nih.gov/health/chamomile/ataglance.htm

  • University of Maryland Medical Center. (2011). Kava. Retrieved January 14, 2014, from http://umm.edu/health/medical/altmed/herb/kava-kava

  • University of Maryland Medical Center. (2011). Lavender. Retrieved January 14, 2014, from http://umm.edu/health/medical/altmed/herb/lavender

  • University of Maryland. (2011). Passionflower. Retrieved January 14, 2014, from http://umm.edu/health/medical/altmed/herb/passionflower