There are few things quite as relaxing as a hot cup of herbal tea, especially just before bed.
Many of us already take advantage of the benefits of these drinks. Made with herbs such as chamomile, valerian or lavender, they are well known for their calming properties and their ability to help you drift off.
Incorporating a night-time cuppa into your routine can be a natural and effective way to de-stress and prepare the body for a night of restorative rest. “Depending on the plant used, herbal teas can help you unwind, slow down the pace of your evening, and help you rest after a long day,” says pharmacist Mar Sieira.
Furthermore, many of these herbs offer additional health benefits, making them a healthy and delicious way to round off the day. We asked the expert for the top reasons why you should consider including herbal tea in your nightly ritual.
1. The science of sipping: Why herbal teas are the ultimate sleep aid
For centuries, herbal teas have been used as natural sleep remedies thanks to their scientifically demonstrated ability to soothe the mind, reducing stress and anxiety.
Some have even been scientifically studied for their specific properties in promoting a deeper sleep. In fact, the simple act of preparing a tea predisposes you to slow down. Following the ritual – boiling the kettle, letting the herbs steep, and slowly taking in the aroma – helps the body detect that it is time to switch off.
2. The surprising digestive benefits of tea
Drinking herbal tea after dinner helps improve digestion by increasing blood flow to the digestive system. It produces a sense of calm while reducing common issues such as abdominal bloating and indigestion.
“I recommend drinking your tea at least an hour before heading to bed. This gives the kidneys time to work so that your sleep isn’t interrupted by a trip to the bathroom”
3. The circulation boost: A hot drink supports heart health and glowing skin
As blood flow increases, circulation is also improved; the heat of the drink dilates the blood vessels, which in turn boosts the supply of oxygen to the body’s tissues and organs. This can help reduce the risk of cardiovascular disease and promote healthy, glowing skin.
4. Timing is everything: Why the one-hour rule matters for hydration
A hot tea can help you stay hydrated, particularly if you struggle to drink enough water during the day. “In this regard, I recommend drinking your tea at least an hour before heading to bed,” suggests the expert. “This gives the kidneys time to work so that your sleep isn’t interrupted by a trip to the bathroom.”
5. Natural detox: How your nightly ritual flushes out toxins
Regularly drinking herbal teas helps the body flush out waste and toxins by stimulating the digestive and renal systems.
© Getty Images6. A natural weight-loss aid
Finally, it could support weight loss – not necessarily because of the tea itself, but because the ritual helps prevent late-night snacking after dinner. By improving the bodily functions described above, it acts as a brilliant companion to a healthy diet.
Four ideal teas for a restful night
Taking all this into account, the pharmacist proposes four accessible teas to help you wind down tonight:
- Chamomile: A classic for a reason! Chamomile is incredibly calming and contains an antioxidant which helps promote sleep even during high-stress periods. The warmth of the water further soothes the nervous system, melting away tension.
© Getty Images- Lavender: You can use lavender flowers or add a few drops of high-quality essential oil to a different tea. The tannins and flavonoids in lavender are excellent for stress relief. Expert Tip: If using lavender oil, wait for the water to cool slightly before adding; these compounds are highly volatile and will lose their potency in boiling liquid.
- Valerian: Well known for improving sleep quality, valerian has also been shown to help reduce menopausal symptoms. Its active component, valerenic acid, helps “quiet” the central nervous system.
- Passionflower: Like chamomile, passionflower acts as a natural relaxant. To get the best results, try to drink this roughly half an hour before bed to allow the sedative effects to take hold.
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