05Ago
Natural Calming and Relaxing Herbal Teas: What Science Says
Teas that calm
In today’s fast-paced world, many people seek natural solutions to relieve stress and improve sleep quality. Herbal teas with calming properties are a popular and, in many cases, scientifically supported alternative.
Most Studied Calming Plants
1. Chamomile (Matricaria chamomilla)
- Properties: Chamomile is known for its mild anxiolytic and sedative effects. It contains flavonoids like apigenin, which bind to brain receptors involved in sleep induction.
- Studies: Research indicates that regular chamomile tea consumption may reduce anxiety and improve sleep quality (Srivastava et al., 2010).
- Safety:Generally safe, but may cause allergic reactions in individuals sensitive to plants in the Asteraceae family.
2. Valerian (Valeriana officinalis)
- Properties: Traditionally used for insomnia and anxiety. It acts on the central nervous system by increasing levels of gamma-aminobutyric acid (GABA), a neurotransmitter that promotes relaxation.
- Studies: Systematic reviews show modest effectiveness in improving sleep (Bent et al., 2006).
- Safety: May cause daytime drowsiness; avoid combining with other sedatives.
3. Lemon Balm (Melissa officinalis)
- Properties: Exhibits calming and anxiolytic effects, potentially improving mood and cognition.
- Studies: When combined with valerian, it has been shown to reduce symptoms of anxiety and insomnia in adults (Cases et al., 2011).
- Safety: Well tolerated, with few reported side effects.
How to Prepare and Consume
- Use 1 to 2 teaspoons of dried herb per cup of hot water.
- Steep for about 5 to 10 minutes.
- Avoid excessive sweetening to not interfere with the effects.
Official References
- World Health Organization (WHO): Recommends the traditional use of chamomile and valerian teas for mild symptoms of anxiety and insomnia.
- U.S. Food and Drug Administration (FDA): Classifies these herbs as safe for consumption in moderate doses.
World Health Organization (WHO):
Final Considerations
Natural calming herbal teas offer an accessible and scientifically backed option to aid relaxation and sleep. However, for chronic insomnia or severe anxiety, professional medical advice is essential.
Embrace nature’s calm—small steps today lead to a healthier, more peaceful tomorrow.
With Love Good Health!
