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12 options for bedtime teas that will help you relax

Sleep is essential for health, as it is responsible for renewing our immune system and restoring important brain functions, however many people have problems sleeping well and the use of natural teas can help. To better understand the subject, Danielle de Oliveira, Tea Blender from Kãfa Teas and nutritionist Raquel Pegoraro listed 12 teas that can help you get a good night’s sleep and how to prepare them. Check out!

1. Chamomile tea

Chamomile belongs to the Asteraceae family and is famous for stimulating deep sleep. According to Raquel, “chamomile can be used by adults and children, in addition to being indicated to relieve intestinal cramps, and can also be used for mild anxiety, acting as a mild tranquilizer.”

How to prepare

To prepare this tea, separate 1 teaspoon of chamomile and 200ml of water. Then, heat the water until it reaches a temperature between 90 °C and 100 °C — at which point there will be a lot of bubbles on the surface and the steam will become dense. Turn off the heat, add the dried chamomile and let it steep for about five to ten minutes. Strain and serve.

Where to buy

Chamomile is very popular when it comes to tea flavors, so it is easy to find it in many establishments. However, if possible, give preference to natural products stores and specialized in teas.

  1. Chamomile Tea, at Kãfa Store
  2. Chamomile, at Terra Amor Store

2. Lavender Tea

Native to the Mediterranean region for use in perfumery, lavender is famous for its use in dermocosmetics and essential oils for aromatherapy. However, Danielle explained that “its calming properties also have great power when used in the form of tea, relieves anxiety, reduces stress, promotes peaceful sleep, among other benefits.”

How to prepare

To prepare this tea, separate 1 teaspoon of dry lavender and 200ml of water. Heat the water until it reaches a temperature between 90 °C and 100 °C, turn off the heat and add the lavender. Infuse for five to ten minutes, filter and serve.

Where to buy

You can find lavender, also known as Lavender, in natural and herbal stores.

  1. Lavender tea, at the Empório Grão de Ouro store
  2. Lavender, at Casa do Naturalista Store

3. Valerian tea

Among the sleeping teas, Valerian has calming and sedative properties, helping to fight anxiety and for the treatment of sleep disorders. Because of this, this root should be consumed, according to Raquel “with a medical prescription and without the consumption of alcohol.”

How to prepare

Therefore, to prepare this tea you need 1 teaspoon of valerian root and 200ml of water. Then heat the water between 80 °C and 90 °C, after reaching this temperature, turn off the heat and add the valerian root. Leave to infuse for five minutes, strain the contents and drink.

Where to buy

You can find Valeriana in different stores specializing in natural products and compounding pharmacies.

  1. Valerian Infusion at the Tea Shop
  2. Valerian tea at Flora Medicinal

4. Passion Fruit Leaf Tea

Passion fruit is famous for its calming, sleep-awakening properties. The tea made from the leaves of this fruit would not have a different effect “the tea made from the passion fruit leaf is indicated for the treatment of mild anxiety and insomnia, with agitation, as a mild tranquilizer”, tells us the nutritionist.

How to prepare

To prepare this tea you will need 5 green leaves of passion fruit and 200ml of water. Then heat the water until bubbles start to appear on the surface and a dense steam rises, turn off the stove and add the leaves. Infuse for seven to ten minutes, strain and serve.

Where to buy

Passion fruit leaves for preparing teas can be purchased in several stores specializing in products of natural origin.

  1. Passion fruit leaf, at Empório Delicato
  2. Passion fruit tea, in Mundo Granel

5. Fennel tea

Of Asian origin, fennel gained fame in the West as a medicinal plant used for numerous occasions, such as headache, poor digestion and even muscle spasms. Danielle tells us that fennel tea is very popular when it comes to sleeping teas, but it also has several health benefits. According to Raquel, fennel tea can be used for “dyspepsia, gastrointestinal cramps and as an expectorant”. In addition, “the herb is effective against poor digestion, relieves menstrual cramps, sore throats and flu symptoms, reduces menopausal heat and even stimulates lactation in moms”, adds Danielle.

How to prepare

For the preparation, use 1 teaspoon of dry fennel and 200 ml of water. Leave the water on the fire until it reaches between 90 °C and 100 °C and turn it off. Add the fennel, leave to infuse for a minimum of five and a maximum of ten minutes, strain and it’s ready to serve.

Where to buy

You can find fennel in bulk stores and stores specializing in natural products.

  1. Imported fennel, at Grupo Rocha Saúde
  2. Fennel tea, at Viva Melhor Empório

6. St. John’s Wort Tea

Also known as St. John’s wort or hypericum, St. John’s wort is widely used in traditional medicine to treat symptoms associated with anxiety and muscle tension. Therefore, it is rich in calming properties and “is indicated for the treatment of mild to moderate depression”, tells us Raquel.

How to prepare

To prepare this tea, take 1 teaspoon of dried St. John’s wort and 200ml of water. Then heat the water until bubbles appear on the surface of the kettle and a dense steam rises (between 90°C and 100°C) and turn off the heat. Insert the St. John’s wort and let it rest for five to ten minutes. Strain and serve.

Where to buy

To buy Erva-de-São-João, you can go to stores specializing in natural products, always avoiding sleeping teas made in ready-made bags. Give preference to herbs in natura.

  1. St. John’s Herb Tea, at the Chá & cias Produtos Naturais store
  2. St. John’s Wort, at the Natural Delicacies Store

7. Melissa tea (Melissa officinalis)

Native to southern Europe, Melissa officinalis or just Melissa is a very aromatic tea. Danielle further explained that “Melissa has properties that improve sleep, aid digestion, reduce stress and also anxiety.”

How to prepare

The preparation of this tea has 1 teaspoon of dried melissa and 200ml of water. Heat the water until the bubbles rise in the kettle and there is a dense steam. Turn off the heat, add the lemon balm and leave to infuse for five to ten minutes. Strain the contents of the tea and serve.

Where to buy

To buy this herb, pay attention to the name indicated on the package, this is because many teas are named Melissa and there can be confusion. So, look for the name Melissa Officinalis in stores, which is ideal for sleeping and has a “sedative” effect.

  1. Melissa tea, at Raízs Orgânicos
  2. Melissa Officinalis tea, at Natukura – Natural Products

8. Mulungu Tea

Erythrina mulungu or just Mulungu is a plant that, according to Danielle “can be used to treat anxiety, depression, panic attacks and migraines, precisely because it is extremely calming and an excellent muscle relaxant”. Therefore, among the various teas to sleep, it is an excellent calming for moments of great stress as well.

How to prepare

The preparation of this tea consists of 1 teaspoon of mulungu and 200 ml of water. Heat the water until the temperature reaches between 90 °C and 100 °C. Then, turn off the heat and insert the mulungu, leave to infuse for five to ten minutes, strain and serve.

Where to buy

To find Mulungu just go to natural products stores or stores specializing in medicinal plants.

  1. Mulungu Tea, at Natural Shamballa
  2. Mulungu, on HMS Natural

9. Lemongrass tea

“Extremely aromatic is one of my favorites when it comes to flavor, not only does it help you get a good night’s sleep, it also has a number of positive effects on our health. Among the properties of lemongrass, the antiseptic, antimicrobial, analgesic and anti-inflammatory effects stand out”, says Danielle about lemongrass tea, also known as lemongrass or lemongrass.

How to prepare

Separate 1 teaspoon of lemongrass and 200ml of water. Heat the water to a temperature between 90 °C and 100 °C. Turn off the heat and add the lemongrass, leave to infuse for five to ten minutes, strain and serve.

Where to buy

According to Danielle, “some of the plants mentioned are easy to grow and manage, and if you have a place at home with plenty of sunlight available, you can grow your own tea herbs”. If you can’t grow it at home, you can find lemongrass in stores specializing in natural products or medicinal plants.

  1. Lemongrass tea at Raízs Orgânicos
  2. Lemongrass, in the Cerealist Zone

10. Macela do Campo Tea

“This flower is widely consumed in the southern region of Brazil, being considered a heritage of Rio Grande do Sul, where it is also widely used to make pillows for babies, due to its calming property”, Danielle tells us about the herb known as Macela do Campo or Chamomile-National. “Furthermore, pharmacological studies have proven the digestive, analgesic, gastric antiulcerogenic, antispasmodic, antiviral, anti-inflammatory and carminative properties, among others”, she adds.

How to prepare

To make this tea, use 1 teaspoon of dry field macela and 200ml of water. Heat the water to a temperature between 90 °C and 100 °C. Turn off the heat and insert the field macela, leave to infuse between five and ten minutes, strain and serve.

Where to buy

Macela do Campo is easily found in natural products stores, tea shops and establishments that have medicinal plants.

  1. Macela do Campo, at Carrefour
  2. Macela Tea, in Santa Luzia

11. Lemon balm tea (Lippia alba)

Very popular in Brazil, “the lemon balm herb has always been widely used as a sedative plant and associated with a good night’s sleep. The infusion of this herb is very aromatic and pleases the palate of many people”, explains the Tea Blender. In addition, she complements “the lemon balm is considered an antispasmodic, stomachic, carminative, calming, digestive, combating insomnia and asthma.”

How to prepare

To prepare this tea you need 1 teaspoon of lemon balm, 200ml of water. Heat the water to a temperature between 90 °C and 100 °C. Turn off the heat and add the lemon balm, leave to infuse for five to ten minutes, strain and serve.

Where to buy

To buy lemon balm, it is necessary to pay attention to the name printed on the package, since many plants are called lemon balm. Therefore, when shopping in stores and shops, look for Lippia Alba).

  1. Lemon balm, in the Medicinal Flora
  2. Lemongrass Tea, at Natukura – Natural Products

12. Star anise tea

Traditionally extracted from an Asian tree called Ilicium verum, star anise or star anise is among the sleeping teas “it is well known in the sweets cuisine, star anise is not only beautiful in…

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