When it comes to getting a good night’s sleep, both the quantity and quality of your rest matter. Difficulty falling asleep, interrupted sleep or reduced sleep duration can mean less time spent in crucial sleep stages that are vital for physical and mental health. Relaxing lemon balm tea recipe to sleep better.
Relaxing lemon balm tea recipe to sleep better
Consequences of Poor Sleep
To think clearly, react quickly, consolidate memory and repair the bodie at both cellular and neuronal level, sleep is essential. Studies show that people who sleep well have more energy, are in better mood and are less likely to experience depression, anxiety, and irritability.
Even losing just one hour of sleep a night can make it harder to concentrate the next day. Sleep deprivation impairs decision-making, increases clumsiness and lowers physical and mental performance.
During deep sleep the bodie produces key hormones like growth hormone (GH), which is essential for growth and repair processes and works alongside norepinephrine to regulate sleep.
Other essential hormones are also produced during sleep, such as:
- Dopamine, a neurotransmitter that influences mood.
- Vasopressin, which regulates body fluids.
- Melatonin, one of the most potent antioxidants, produced by the pineal gland during sleep. It regulates sleep-wake cycles and allows us to dream.
Additionally, sleep facilitates the production of estrogen and progesterone (female sex hormones), adenosines for energy transmission, and powerful neuropeptides crucial for learning, memory and sexual behavior.
Tips to sleep Better
Stick to a Sleep Schedule
Adults should aim for 7–8 hours of sleep each night, going to bed and waking up at the same time. If you can’t fall asleep within 20 minutes, get up and do something relaxing, like deep breathing or listening to calming ocean sounds for example.
Have a Light Dinner
Have your last meal at least two hours before bed. Avoid heavy, spicy meals, alcohol, caffeine and nicotine in the evening.
Create a Relaxing Sleep Environment
Keep your bedroom cool, dark, and quiet. Avoid screens before bed, as LED light from devices disrupts sleep. Studies, such as one published in BMJ Open involving 9,846 teens in Norway, show that increased smartphone use before bedtime significantly raises the risk of insomnia.
Practice Relaxation Techniques
Meditate for at least 10 minutes or take a relaxing warm bath with 1 kg of salt (no longer than 15 minutes).
Stay Active During the Day
Engage in physical activity, like a 30-minute walk, to oxygenate and relax your body while improving circulation.
Connect with Nature
Spending time outdoors balances your mind and recharges you with negative ions.
Manage Stress Positively
Stress is one of the biggest causes of insomnia. Learning to manage stress can greatly improve sleep quality.
Drink a Relaxing Lemon Balm tea Before Bed
Lemon balm (Melissa officinalis) is an aromatic medicinal herb traditionally used to treat mild to moderate insomnia. It alleviates mental stress, aids digestion, and promotes sleep. Its leaves have sedative and anxiolytic properties endorsed by the European Medicines Agency (EMA) and the European Scientific Cooperative on Phytotherapy (ESCOP).
Relaxing Lemon Balm Recipe to sleep Better
Ingredients:
- 4–5 g (2 teaspoons) of dried lemon balm leaves.
- 4–5 g (2 teaspoons) of dried valerian root.
- 4–5 g (2 teaspoons) of dried or fresh hop flowers.
These herbs are readily available at herbal shops or natural product stores.
Preparation:
- Boil water in a saucepan (avoid using a microwave oven) and ensure it’s filtered water, as tap water may contain chlorine and other toxins.
- Once boiling, add all the herbs and simmer for 3 minutes. Turn off the heat, cover, and let it steep for 5 minutes. For a stronger effect, steep longer, though the flavor will intensify.
- Strain and serve.
- Add a teaspoon of raw honey for a delicious taste and enhanced sedative effect.
Tip:
Add 2–3 drops of PuripHy to the tea before drinking it to improve the absorption of the lemon balm’s medicinal properties and those of the other herbs at a cellular level. Incorporating these healthy habits and this soothing recipe into your routine can help you enjoy a restful night’s sleep and wake up feeling refreshed and energized.
