The worries and stresses of wartime test our emotional balance and psychological resilience. Can the widely recommended chamomile help restore our peace of mind and lost productivity? Which plants have the power to calm and relax us?
Theory and Practice
The task of combating insomnia and anxiety through the chemical structure of chamomile is theoretically achievable. The active component of the plant extract, apigenin, plays a key role in inducing drowsiness. It is this compound that connects with the inhibitory mediator of the nervous system (specific receptors in the brain).
However, during practical studies on the sedative and relaxing effects of chamomile, researchers reached conflicting results. In 2015, an experiment published in the Journal of Advanced Nursing conclusively demonstrated chamomile’s effectiveness: women in the postpartum group who regularly consumed calming tea for two weeks indeed experienced relief from postpartum depression, anxiety, and insomnia.
This was not the case for another control group of subjects who were not offered chamomile tea. Conversely, in a similar previous study in 2011, the link between sleep quality and chamomile tea was not established. Capsules containing chamomile extract taken by participants over a month only slightly improved anxiety levels and sleep duration compared to those who consumed a placebo.
Experts concluded that many accompanying factors should be considered, as they can influence the nervous system throughout the day and before nighttime rest. They specifically identified the habit of using gadgets in bed as a stress-inducing behavior. The quality of sleep suffers from the effects of bright screens and loud sounds just as much as from heat, stuffiness, illness, or stress.
Sleep medicine specialists acknowledged that evening tea with chamomile can be beneficial for relaxation, provided one believes in the calming and sedative properties of chamomile tea. In other words, the drink will positively affect those who are ready to let go of their anxiety and fall asleep.
Recommended Beverages
So, this pleasant ritual certainly won’t do any harm, and you can enjoy a fragrant herbal tea before bed. Moreover, it’s no coincidence that herbal blends for stress and tension make up a significant portion of time-tested health recipes passed down through generations.
The most popular ingredients in calming beverages include chamomile, peppermint, lemon balm, valerian, motherwort, chicory, St. John’s wort, hops, hawthorn, and dandelion.
Peppermint Drink with Lemon Balm and Basil
Nervousness manifests in many ways, including sleep disorders. If you find yourself waking up regularly in the middle of the night and struggling to fall back asleep, consider seeking help from lemon balm, peppermint, and green basil. Both dried and fresh herbs are equally effective. For 250 ml of water, take a tablespoon of the mixture (equal parts of all ingredients), steep it, and drink it at night when experiencing sleep disturbances.
Peppermint Drink with St. John’s Wort
A gentle calming effect can be achieved with a tea made from a mixture of peppermint and St. John’s wort (2:1). Steep a teaspoon of the herbs in a cup of boiling water for 15 minutes, then strain and drink with a teaspoon of honey before bed.
Hawthorn Tea
Dried hawthorn flowers and fruits can be brewed together or separately. Pour a tablespoon of the raw material or mixture with 200 ml of boiling water and steep for half an hour in a teapot or thermos. Regular consumption of this tea is recommended for high blood pressure, headaches, and insomnia.
Catnip Calming Tea
The mild sedative effect of catnip will be appreciated by those suffering from insomnia due to chronic fatigue. Brew catnip fresh or dried. Pour a tablespoon of the herb with 200 ml of boiling water and add the infusion to any tea or beverage. The calming effect will be noticeable shortly.
Chicory and Dandelion Tea
Take a teaspoon each of dried chicory and dandelion roots, mix them, pour two cups of boiling water over them, and steep covered. You can enjoy this fragrant drink twice in the evening. You’ll definitely need the second cup, as this tea has a rather pleasant taste. The drink helps with nervous system disorders and promotes cardiovascular health.
Oregano Tea for Irritation
When it’s hard to keep your composure, oregano (motherwort) can restore your peace of mind. Just one tablespoon of this fragrant herb with its pungent notes can alleviate irritability and a low mood. Brew the herb with a cup of boiling water and consume three times a day as a remedy for nervousness and sleep disturbances. Avoid combining it with food. For maximum effect, a two-week course is recommended.
Chamomile Blend for Nervous Disorders
Mix six parts of dried chamomile flower heads with one part of caraway seeds and four parts of valerian, pour boiling water over it (one cup of water for a tablespoon of the mixture), and steep for 15 minutes under a lid. Before consuming, strain the drink and add a teaspoon of honey. This single dose should be taken at night for two weeks. After that, take a week off and, if necessary, brew the medicinal tea again for another two weeks.
Herbal Tea for Relaxation
The dried mixture includes several ingredients in equal parts: valerian root, hops, St. John’s wort, peppermint leaves, and separately, double the amount of the main ingredients—chamomile flowers and lemon balm. Pour a cup of boiling water over the mixed herbs, steep for half an hour under a lid, strain, divide into two portions, and consume for neuroses and insomnia two hours and one hour before bedtime. A two-week course can be repeated after a week-long break.
Attention! If you have allergies or chronic illnesses, you should consult with your doctors before consuming herbal drinks.