A Herbal Tea for Sleep Cured Her Insomnia Naturally When Nothing Else Worked

From womansworld.com

'I get amazing, restful sleep and feel so much better,' says Jamie Chrispens 

After enduring so many gruelling nights of tossing and turning that would leave her feeling groggy the next day, Jamie Chrispens finally found a tasty way to get the rest she needs and beat the summer heat. The surprisingly simple fix? Tea for better sleep. Now, she wakes up refreshed and energized. Here’s her story.

Even prescription meds failed to deliver relief

I can’t go on like this, Jamie groaned after hours of tossing and turning. As a night shift RN at a bustling trauma centre, she needed to be alert and energetic for her patients, not tired and drained.

After suffering from insomnia for two decades, Jamie was losing hope as she constantly fought to fall and stay asleep, especially in the summer. Jamie learned from researching online that sleep problems spike in warmer temperatures due to impaired thermoregulation and circadian rhythm.  Over the years, her doctor prescribed  Xanax to calm her anxiety and racing mind and trazodone (a heavy-duty sedative), but they did little to quiet her mind and help her drift off. She also tried over-the-counter Benadryl, which failed to help.

The medication’s side effects and lack of sleep left her groggy and foggy-headed, and she never felt fully rested. Over time, the chronic sleep deprivation negatively impacted her quality of life and interfered with her daily activities and responsibilities.

Jamie stumbled upon tea for better sleep

                                                                                                       Courtesy of Jamie Chrispens

As a busy single mom, Jamie was reluctant to try more heavy prescription medications that only made her feel worse. What am I going to do? she despaired. Then, in 2024, miserable and nearly losing hope, Jamie noticed a local herbalist she followed on Instagram, Michelle McAninch, founder of Tamarac Garden Family Farm, posting about a new organic sleep tea she created. Curious, Jamie reached out to Michelle to learn more.

Michelle’s Sweet Dreams Tea is a synergetic blend of five of the most effective herbs for insomnia designed to ease tension, calm the racing mind and promote sound and restful sleep—minus the adverse side effects. Michelle explained that herbs are like people; they’re good on their own and even better together, and that was her inspiration for Sweet Dreams Tea for better sleep.

Hops (used as a non-alcoholic flavouring in beer) and catnip both have a sedative effect and boost GABA, the brain’s calming neurotransmitters, much like prescription anti-anxiety meds. They help ease stress and promote relaxation. The floral flavours of rose petals and the sweetness of lemon balm and chamomile are rich in antioxidant and anti-inflammatory flavonoids and polyphenols that are beneficial for easing anxiety-related insomnia and emotional overload, nixing mental chatter, calming emotions and relaxing the body and mind.

Her sleep quickly improved after drinking tea

With nothing to lose, Jamie started drinking the tea the next day after a gruelling night shift to see if it would help her sleep. She steeped the tea bag in boiling water for 15 minutes, then removed it and put it in the fridge to cool down, allowing her to get two uses from each bag. When she wanted another cup, she simply set the used tea bag out for about 10 minutes before steeping again. Jamie enjoyed the mild herbal taste and added a teaspoon of honey for extra sweetness.

After her first use, she immediately noticed the tea took the edge off and helped her relax and ease into uninterrupted sleep. Hopeful, she continued to drink the tea, and by day three, she’d drift off within the hour and stay asleep. Jamie marvelled at how soundly she slept and woke up feeling rested and refreshed—not groggy.

Today, Jamie still drinks the tea daily for better sleep. “I get amazing, restful sleep and feel so much better,” she says. She’s energetic and no longer drags through her days. Her mind is clear, focused and finally calm. Her insomnia is finally erased, and Jamie is grateful for a natural remedy. “This tea has changed my sleep and life,” she beams. “I feel amazing!”

https://www.womansworld.com/wellness/sleep/herbal-tea-for-sleep-helped-her-beat-insomnia-naturally

The Best Ways To Stave Off Insomnia As You Get Older

From tellmebest.com

Adding relaxing practices to a bedtime routine such as meditation or yoga, enjoying a special blend of tea, using CBD, and sleep-promoting minerals such as magnesium, can help improve sleep 

Have you ever heard the expression “sleep like a baby” to describe a perfect night of rest? It’s no wonder we use this phrase instead of “sleep like a senior” because sleep seems to slip away from us as we get older. Insomnia (trouble sleeping or staying asleep) can become a real struggle. But fear not; there are plenty of ways to combat it and ensure you get the restful sleep you deserve.

Indeed, insomnia may adversely affect an older adult’s general health and well-being, causing mood swings, cognitive impairment, and an increased risk of falls and accidents. And that is why older adults must be proactive about their precious slumber. According to an article in CNET, here are some ways to stave off insomnia:

Have a “Cuppa”

Tea brewing is an old technique. Chamomile, valerian root, and magnolia tea are all-natural anxiety, stress, and sleeplessness cures. Take a cup of one of these herbal teas at least an hour to two hours before bedtime to give yourself time to relax, sip the tea, and use the restroom before turning out the lights. Check the nutrition label to ensure no caffeine has been added to the components.

Sleep Tight with CBD

Cannabidiol, or CBD, is extracted from hemp plants. CBD is a safe and effective medication for insomnia with nearly no THC, the psychoactive component of marijuana. Numerous studies indicate that CBD is extremely effective at promoting sleep and reducing anxiety. It is available in a variety of forms, including oils and lotions. Use before bedtime to induce rest and relaxation.

Insomnia-Reducing Mind-Body Strategies

Yoga and meditation, for example, have been demonstrated to help older individuals relax and sleep better. Research published in the Journal of Clinical Sleep Medicine discovered that older people who practice mindfulness tend to fall asleep quicker and remain asleep.

You can start by incorporating simple yoga poses like cat-cow, forward fold, or bridge into your routine while focusing on your breath and feeling the stretch. If you’re new to meditation, don’t worry; there are plenty of self-guided apps available to help you get started on your path to better sleep.

Maximize Your Sleep with Magnesium

Did you know magnesium is a powerful mineral that regulates hundreds of bodily functions, including sleep? Fortunately, you can find natural sources of magnesium in foods like nuts and seeds, spinach, soy milk, yogurt, and whole grains. Try nibbling on these tasty treats a couple of hours before bed to boost your magnesium levels and improve sleep quality. And if you still need more magnesium in your diet, don’t fret! Consider taking a supplement to help you catch those elusive zzzs.

Summary

Insomnia can have severe consequences for older people, but several strategies exist to combat it. Older folks can enhance their chances of having a good night’s sleep by adopting excellent sleep hygiene, such as keeping a consistent bedtime routine and establishing a sleep-conducive atmosphere. However, adding relaxing practices such as meditation or yoga and sleep-promoting minerals such as magnesium might improve their capacity to fall and remain asleep.

https://www.tellmebest.com/insomnia-sleep/

5 Recipes That Can Treat Insomnia

From playcrazygame.com

Drinking tea to sleep better is a very common habit. Often, just the warm temperature of these drinks is enough to relax the body and induce sleep. However, there are some functional recipes that can actually combat insomnia problems. A great way out of an evil that tends to have serious consequences.

Accumulating sleepless nights can influence mood, increase the chances of weight gain and even contribute to the appearance of more serious illnesses. During the Covid-19 pandemic it is also notable that some people began to suffer more from insomnia. This most likely happened because they cultivate more sedentary habits during confinement, since an active and healthy life is essential for the quality of sleep.

For Ksdy Sousa, neuropsychologist and doctor of sleep medicine, anxiety is also a condition that is linked to insomnia problems, “since it increases the level of alertness, as well as the presence of accelerated thoughts and worries at bedtime.”

To prevent this type of problem from occurring frequently, it is worth betting on some natural teas that can improve sleep quality. Nutritionist Adriana Stavro separated some interesting herbs. Check out:

Chamomile

“It is a mild herb that has been widely used to treat problems such as insomnia, depression, stress and anxiety. It is rich in apigenin, a chemical compound with a tranquilizing effect,” says Stavro.

Valerian (Valeriana officinalis)

According to Stavro, valerian root contains valerenic acid, isovaleric acid, and the antioxidants hesperidin and linarin, which appear to have sedative and sleep-stimulating properties. Thus, the herb is often used as a natural treatment to improve sleep, promote relaxation and reduce anxiety levels.

Passiflora (Passiflora Incarnata)

Passionflower is a herbal sedative used to treat anxiety and sleep disorders. According to the expert, the tea works by increasing the gamma-aminobutyric acid, GABA, in the brain. This amino acid reduces activity in the central nervous system, which results in relaxation, improved mood and sleep, and decreased symptoms of anxiety, depression and stress.

Lavender

“Few people know they can drink lavender tea for a more relaxing night-time routine. With a beneficial effect even on insomnia and depression, you can use lavender as an essential oil too, in a diffuser, massage or pillow,” says the nutritionist.

Lemon balm (Melissa officinalis)

Stavro says that the herb has historically been used for medicinal purposes, mainly for psychological conditions. According to her, the most common ways of using lemon balm are tea and essential oil.

Method of preparation

Heat 250ml of water until small bubbles form (ideally do not boil). Add a tablespoon of the chosen herb, close the mug and wait 10 minutes. Strain or remove the bag from the water. Drink then. To get the desired results, a cup of tea 30 minutes before bedtime is enough.

Important – It is noteworthy that, in more serious cases of insomnia, where the person cannot get results with simple changes in habits, the ideal is to seek specialized medical help. Health problems need correct and professional treatment.

Source: High Astral

https://playcrazygame.com/2021/09/26/5-recipes-that-can-treat-insomnia/

Battling Insomnia? Here Are 6 Tips To Improve The Way You Sleep Every Night

From sg.asiatatler.com

Living in the coronavirus era has brought about a number of significant changes in our lives. This includes wearing face masks whenever we’re outdoors, shelved travel plans, no social activities and a new work-from-home culture that has swept the globe. Ultimately, this means we have had to make adjustments to our daily routines and if you’re anything like me, one of the downsides of this is a disrupted sleep cycle.

My relationship with sleep has always been rocky and this goes way back to my university days. Granted, my lifestyle wasn’t exactly the best. I had many late nights due to schoolwork and my then-active social life. I tried multiple ways to combat this problem, including sleeping with the TV playing in the background; tiring myself out with evening workouts; waking up earlier; and so on. I also tried sleep aids like Zzzquil, a product that contains melatonin (which helps regulate sleep cycles) and sold in pharmacies in the US. It worked. Eventually, I didn’t need it anymore after graduating and returning to Singapore.

But since I’ve started working from home again due to the circuit breaker measures, the no-sleep monster has slowly crept back into my life. There were nights where I could only fall asleep sometime between 2 am to 5 am in the morning. But I’m not the only one encountering this phenomenon during this period. In fact, it’s normal to feel worried, stressed and anxious during unprecedented times like this.

“This could be related to ‘cabin fever’. Being stuck at home, and having less work, less business, less revenue, and perhaps more work stress, could produce more of the stress hormone known as Cortisol.

Therefore, the result is poorer sleep quality and sleeplessness,” said Dr Kenny Pang, ear, nose and throat (ENT) specialist of Asia Sleep Centre, in an e-mail interview.

Ideally, a working adult should develop regular sleep patterns, and try to sleep from 11 pm to 7 am daily, added Dr Pang. Getting about seven to eight hours of sleep each night would be perfect. “On weekends, you may get a little more sleep and wake at 8 am, this is to ‘repay’ the sleep debt,” Dr Pang said.

This time around, I decided to tackle the problem head-on and find long-term solutions that could work for me. The fundamentals are these: developing a routine and committing to it. Along with advice by Dr Pang and wellness experts from Amanpuri and Sangha Retreat, here are my tips for the best night's sleep you can have.

1/6 Do some relaxation exercises

Practising a bit of yoga and meditation before bed is an excellent way to calm the mind and body. Since my regular barre studio is temporarily closed, I had to find at-home workouts to try. I downloaded the Down Dog yoga app, which has various types of practices for different objectives. Go for their restorative or gentle flow options; they work best if you wish to relax your muscles before you call it a day.
 
Otherwise, just relax and meditate instead. “Meditation can also improve your sleep by reducing stress levels, which is the number one enemy of a good night’s sleep, and boosting your melatonin levels, the critical chemical for creating restful sleep,” said Grace Zhu, life coach at Sangha Retreat. She added that "this will ultimately work to prepare the body for better sleep as well". Try these apps to help you get started.

2/6 Wear a sleep mask

Blocking out light in the bedroom is a great sleep habit to keep. As Dr Pang wrote in his book, Sleep And Snoring Matters: “Keep the bedroom dark enough to facilitate sleep. Melatonin levels in the blood start to rise by about 9 to 10 pm and peaks by 1 am to 2 am. It helps to have a dark environment for sleeping.”
I recently started wearing an eye mask to bed once again (This was also a method I used back in university.) and found that it has definitely improved my sleep. My favourite is the silk eye mask by Lilysilk.

3/6 Put on comfortable sleepwear

Stick to a routine and prepare yourself for bed at the same time each night. One way to do that is to slip on some comfortable nightwear to introduce sleep mode. Throw on some soft, breathable PJs or even a silk pyjama set to match your eye mask and you’re all set for dreamland. I like sleeping with a silk pillowcase as well—it feels luxurious and you won’t wake up with bad hair. Remember to wash it regularly to prevent any acne breakouts.

4/6 Drink some tea

Yes, sipping on tea does help with sleep issues. But make sure you’re consuming tea without caffeine. I usually make a cup using Chamomile teabags by TWG or T2 as they’re the easiest to prepare. Another option is to have some herbal tea before bed.

“Herbal teas are non-addictive and can really work well when you find the right one for you,” said Kimberly Rose Kneier, immersion manager and Traditional Chinese Medicine specialist at Amanpuri’s holistic wellness centre. She also recommended herbal tea that contains the Schisandra fruit, which helps with adrenal fatigue, digestion and is great for sleep; milky oats-infused tea and suan zao ren tang, a popular Chinese herbal formula often used to treat insomnia.

5/6 Use scents

I’m all for the idea of using scents to boost or alter your mood for the better. Therefore, it’s especially important for me to turn my bedroom into a comforting space by using a combination of fragrance products such as candles and diffusers. You can also apply sleeping masks that include ingredients such as lavender, which has been clinically proven to slow down the nervous system, to help put you to sleep. Try Laneige’s lavender-infused Water Sleeping Mask or the Perfect Nacht Sleeping Balm, formulated with essential oils, by Bynacht. Before I rest my head, I also give my pillow a few spritzes of This Works' Deep Sleep Pillow Spray.

6/6 Have a balanced diet

This may be the most important tip yet it's also the most challenging to achieve because of the myriad gourmand options that we have, especially during this period where delivery options are aplenty. But Gaby Luo, a nutritionist from Sangha Retreat, offers some words of wisdom.

She shared: “It is very complicated to link diet and sleep directly together, but we know that a balanced diet is the base for a balanced hormone system, which moderates sleep quality. Insulin is one key factor that affects sleep quality. This explains why it is hard to fall asleep when you are hungry, as your insulin and blood sugar levels are both too low. I suggest having three servings of fresh vegetables and two servings of protein-rich foods for your dinner; if you are still not satisfied, add an additional portion of legumes.”

However, sleep is not solely affected by our diet, thus there is no individual food that can directly contribute to your sleep quality, she added. If you're able to narrow down your problems with sleeping, then you can enhance your diet to address those problems, resulting in better sleep quality.

https://sg.asiatatler.com/style/6-ways-to-improve-the-way-you-sleep-every-night