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 surprisingly high-caffeine foods and drinks that could be causing your insomnia

From msn.com/en-au

For many of us, a morning caffeine fix is routine. Around 62% of Americans drink coffee daily, while Brits collectively glug 98 million coffees each day. Coffee beans are a natural source of caffeine, a central nervous system stimulant, and the US health authorities suggest adults shouldn’t consume more than 400mg of caffeine per day (roughly four to five cups of coffee) as more can cause insomnia, anxiousness and an increased heart rate.

Decaffeinated coffee

Surprisingly, decaf actually does contain some caffeine. The decaffeination process removes around 97%, leaving around 2mg in the average cup of decaf. Moderate amounts can actually be beneficial, according to Dr Simoné Laubscher, formulator of WelleCo’s nutritional supplements and founder of Rejuv Wellness. “Coffee is rich in antioxidants plus micronutrients, such as magnesium – and decaffeinated coffee has similar health benefits,” she explains. 

                                                                                              ©auns85/Shutterstock

Black tea

A thirst-quenching 100 million cuppas are consumed each day in Britain, making black tea among the most consumed drinks in the world. Tea contains flavonoid antioxidants, which could have positive health effects and reduce the risk of disease. It also, of course, contains caffeine. A typical mug of tea has around 14-61mg of caffeine, depending on how long you let it brew. On average, a cuppa has around 47mg of caffeine.

Chocolate

The percentage of cocoa solids in your chocolate determines its caffeine levels. As a guide, a 3.5oz (100g) serving of milk chocolate has around 21mg while the equivalent amount of dark chocolate (70-85% solids) has 80mg. White chocolate, which contains only cocoa butter and no solids, is caffeine-free. "Natural caffeine foods often offer health benefits artificially added caffeine foods don’t. For example, dark chocolate is rich in fibre, iron, copper, manganese and antioxidants," says Dr Laubscher.

Flavoured water

Some flavoured waters contain 60-125mg of caffeine per bottle (254ml/8.5 fl oz), particularly those marketed as caffeinated waters designed to give an energy boost. Dr Laubscher believes they should be approached with caution. "I’d suggest limiting daily intake of flavoured water, especially as these products are synthetic," she says.

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Green tea

Green tea contains powerful antioxidant EGCG and nutritionists believe it could boost brain function and protect against disease. It does also contain caffeine, though in smaller quantities than coffee and the average cup of brewed black tea. As with the latter, the amount depends on the individual leaves and how long the tea is brewed for, typically it's somewhere between 35-80mg per cup.

Ice cream

Many ice creams contain zero caffeine, being essentially frozen custard, but it all depends on the flavour. Chocolate or coffee varieties will almost certainly contain some caffeine unless the flavourings are entirely artificial. The US Department of Agriculture (USDA) states that 3.5oz (100g) of chocolate ice cream has around 3mg of caffeine. Figures from 2015 show that Ben & Jerry's Coffee Toffee Bar Crunch ice cream contained 70 mg caffeine per 8oz (236g).

Breakfast cereal

Most breakfast cereals contain zero caffeine, though those that contain chocolate or cocoa tend to have small amounts. Cocoa Puffs and Coco Pops (Cocoa Krispies in the US), for example, contain around 1.6mg of caffeine per 1oz (28g), which is the equivalent of a small serving. Not a huge amount but something to be aware of if you tend to overfill the bowl.

Energy drinks

A large Americano (around 473ml/16fl oz) contains around 225mg caffeine while the same size energy drink can have up to 357mg, which is edging very close to the 400mg recommended daily safe limit. Many energy drinks are sold in bottles twice this size too. "Having multiple energy drinks daily could quickly put you over the caffeine limit, increasing health risks like higher blood pressure and heart rate," says Dr Laubscher.

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Cookies

There's unlikely to be any caffeine lurking in a packet of plain biscuits or an oatmeal and raisin cookie but choc-chip treats are another matter. An individual cookie (roughly 1oz/28g) made with milk chocolate chips contains around 3-5mg of caffeine – a tiny amount but something to bear in mind if you eat them before going to bed or are tempted to mainline an entire packet. Biscuits containing or coated with dark chocolate will be higher in caffeine content too – and, of course, varieties with coffee will have more still.

Beer

Beer doesn't naturally contain caffeine but the trend of rich, creamy stouts and porters brewed with coffee beans or cold-pressed coffee means that pint or schooner could pack a bit more of a punch than expected. Many breweries, big and small, around the globe are experimenting with the rich, smoky flavours brought by coffee. Because it's relatively new and brews vary wildly it's hard to pinpoint the caffeine content of an average coffee-flavoured beer, though website Caffeine Informer reckons it's probably less than 50mg per 350ml (11.8fl oz) pour.

Yerba maté

Yerba maté is made using the dried leaves of a holly found in the South American rainforest and has long been a popular drink in the region, usually sipped with a straw from a distinctive gourd or calabash. It’s increasingly popular outside South America too, partly because it’s believed to have certain health benefits. However, it does have a surprising amount of caffeine, packing in more by volume than the average coffee – yerba maté has around 78mg per 150ml (5fl oz) serving.

Chewing gum

Yep, caffeinated gum is a thing, designed to give a quick burst of energy. Research suggests that caffeine is absorbed more quickly through the inside of your mouth than through your digestive system. But Dr Laubscher warns that people should chew with caution, as one piece can contain up to 100mg of caffeine. "Moderation is key as it's easy to consume too much caffeine from them. Plus, over-chewing increases stomach acid, which could lead to stomach ulcers."

Coca-Cola

Originally getting its caffeine kick (and its name) from the kola nut, Coca-Cola's balance of sweet and bitter flavours has made it one of the world's most popular drinks. It does contain caffeine (with caffeine-free varieties available), though less than the average cup of tea or coffee. A regular (330ml/11fl oz) can of Coca-Cola and Coca-Cola Zero Sugar both contain 32mg caffeine, while surprisingly Diet Coke has a little more at 42mg.

                                                                                       ©Tetiana Shumbasova/Shutterstock

Orange soda

Coca-Cola isn't the only fizzy drink to contain a significant amount of caffeine. Surprisingly, a glass of orange soda can also have the stimulant, depending on the brand. Sunkist has 19mg of caffeine per regular can, though Fanta has none at all. Another popular drink that contains caffeine is Mountain Dew, with 55mg in a 340ml (11.5fl oz) bottle.

Flavoured nuts

Almost any processed food can be caffeinated. Raw nuts don’t naturally contain caffeine but the stimulant can crop up in the seasoning, like in these mocha-flavoured almonds.  A 1.8oz (51g) pack of peanut butter cups also has caffeine thanks to the chocolate, though it's a minimal 5.6mg.

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Yogurt

It would be easy to assume that coffee yogurt contains artificial flavouring rather than actual coffee, therefore making it free from caffeine. But it tends to be the real stuff that's used, with a Danone coffee yogurt containing 32mg in 150ml (5fl oz). Coffee-flavoured frozen yogurt also, like ice cream, usually contains some caffeine.

Hot chocolate

A steaming mug of cocoa or hot chocolate has long been a favourite bedtime drink for many but the caffeine it contains could interrupt sleep patterns, especially if you're particularly sensitive to the stimulant. A hot chocolate drink at Tim Hortons varies from 15-35mg, depending on the size, while any made with real chocolate flakes (especially where there's a high proportion of cocoa solids) will be more potent, with as much as 25mg in a café-bought cup.

Mixers

Studies have shown that mixing alcohol with high-caffeine drinks can have health implications and lead to a higher risk of alcohol-related incidents and dependency. Because of this, pre-mixed alcoholic drinks that have been artificially caffeinated to give an extra kick have been banned in the US. That doesn't stop people from mixing their own though. Dr Laubscher warns this can be a too-potent cocktail: "Mixing alcohol and caffeinated drinks can have negative effects on your liver and nervous system, leaving you in high stress fight-or-flight mode, increasing cortisol and belly fat."

Tiramisu

This rich, creamy trifle is an Italian classic that you'll often find on restaurant menus. As you're more likely to eat it in the evening and perhaps with a coffee, it's worth bearing in mind that – as this is a coffee-flavoured dessert – it does contain some caffeine. No wonder it translates as 'pick me up' from Italian.

Iced tea
Homemade iced tea follows the same principles as hot black tea – the amount of caffeine it contains depends on the tea used and how long it's allowed to brew, so it can have between 14-61mg of caffeine per serving. Shop-bought iced teas, like those made by Lipton, vary too but the brand's popular lemon-flavoured iced tea has 21mg in a 500ml (17fl oz) bottle. That could add up to a lot, particularly in the US where many diners and cafés offer bottomless top-ups of iced tea.

                                            ©Elena Veselova/Shutterstock

Workout drinks

Formulated to boost energy before exercise, pre-workout drinks – whether pre-mixed or sold as powders – usually contain caffeine. The amount varies wildly depending on the brand and variety but some hover worryingly close to the recommended daily intake limit. Men's Health cites an example of a powder with 410mg of caffeine per quarter ounce (7.5g) scoop, which is just above the recommended maximum.

Chocolate-covered coffee beans

It sounds like a no-brainer – snacking on coffee beans is bound to up your caffeine intake. What might be surprising, though, is just how much caffeine they contain. The potent combination of coffee and dark chocolate makes these among the foods with the highest levels of caffeine per serving, if not the highest. Nutritionist Daisy Whitbread, analysing data from the USDA, suggests a 1oz (28g) serving – roughly 28 beans – has a whopping 336mg of caffeine.

Coffee liqueur

Another deceptive one, which you might think gets its coffee taste from flavouring, coffee liqueur can be a high-caffeine drink depending on the quantities you consume. A 40ml (1.3 fl oz) shot has around 14mg of caffeine, which isn’t much in itself but could quickly add up. Especially if you’re a fan of espresso martinis. These cocktails give a double caffeine dose with espresso and coffee liqueur, adding up to an average total of 78mg per serving (more if they’re made with more booze and/or coffee).

Protein bars

Grab-and-go bars with nuts, seeds and dried fruit are popular for snacks and quick breakfasts. They also can often contain sweeteners and hidden additives – including caffeine. In some cases, the latter is a selling point for bars marketed as pre-workout boosters. But exact amounts aren't always disclosed on the label and it varies wildly from minimal amounts to – in the case of one bar sold in the US – as much as 350mg in a single serving.

Kombucha

This naturally effervescent fermented tea has become hugely popular with many people believing it has certain health benefits. It’s pretty impossible to make it caffeine-free though, because the SCOBY – a colony of bacteria and yeast that makes the drink – needs caffeine and sugar to do its job and traces are left after fermentation. A serving typically has around a third of the caffeine of a cup of tea, between 10-25mg.

Chocolate cake

As with choc-chip cookies and other similar treats, the amount of caffeine in a slice of chocolate cake very much depends on the type of chocolate used and how much goes into the bake. A cake rich in dark chocolate will, for example, contain significantly more caffeine than a plain sponge with a chocolate frosting or ganache and a white chocolate cake will have no caffeine at all.

https://www.msn.com/en-au/health/other/the-surprisingly-high-caffeine-foods-and-drinks-that-could-be-causing-your-insomnia/ss-AA1oAqWB?ocid=asudhp#image=27

9 ways to boost your metabolism

From restless.co.uk

Many of us will be familiar with the fact that as we age we can’t eat like our younger selves once did. This is because our metabolism – the rate at which our body burns energy – naturally slows down over time. Generally, this makes it easier to gain weight and more difficult to lose it.

However, the good news is that it’s possible to boost your metabolism by making a few positive lifestyle changes.

Below, we’ll take a closer look at what metabolism is, how it changes with age, and what you can do to help boost yours.

What is metabolism?

In simple terms, metabolism refers to all of the chemical reactions that occur in your body to keep you alive and functioning.

These processes include breathing, heartbeat, and breaking down nutrients from food. Your metabolism essentially determines how quickly your body burns energy to complete these functions. 

Ultimately, the faster your metabolism, the more calories you burn, the easier it is to lose weight, and the more energetic you’re likely to feel.

The speed of your metabolism is influenced by four main factors…

• Resting metabolic rate (RMR) – the number of calories you burn while resting. Your RMR is essentially the minimum number of calories needed to keep your body alive and functioning.

• Thermic effect of food (TEF) – how many calories you burn through digesting and absorbing food. TEF usually accounts for 10% of daily calories burned.

• Exercise – the number of calories you burn through exercise.

• Non-exercise activity thermogenesis (NEAT) – how many calories you burn doing non-exercise activities, such as standing, moving around, hoovering, and other household chores.

Other factors that influence metabolism include age, gender, height, muscle mass, and hormonal factors. Metabolism naturally slows down with age for various reasons, including reduced activity levels, muscle loss, and ageing of internal body processes.

But, while some of the factors that affect metabolism, like gender and height, are out of our control, others, such as how active we are, often aren’t. Therefore, by making certain lifestyle changes, it’s possible to boost your metabolism.

9 ways to boost your metabolism over 50

Overall, research has shown that being less active and losing muscle mass have the greatest effect on your metabolism.

For this reason, becoming more active and building muscle are among the most beneficial things you can do to boost your metabolism.

However, there are plenty of other things that can help too. We’ll cover these below…

1. Consider taking up strength training

Over time, we lose muscle mass as a result of an age-related process called sarcopenia. A reduction in muscle mass can slow down your metabolism because muscle uses a lot more energy at rest than fat.

Sarcopenia usually begins around the age of 50 – and after this, it’s estimated that a person’s muscle mass decreases by around 1-2%, and muscle strength at a rate of 1.5-5% each year. In fact, research shows that by the age of 80, people have roughly 30% less muscle than when they were 20.

Strength training offers the usual benefits of exercise, including improved cardiovascular health, but brings an added bonus of building and preserving muscle mass. Research has shown that over time, this can boost metabolism and increase the number of calories you burn throughout the day.

For example, this study of 15 people aged 61-77 found that strength training three times a week for six months increased resting metabolic rate (RMR) by 6.8%.

Another plus is that strength training can also help to retain muscle and metabolism speed during weight loss (where metabolism usually drops). This study, which followed overweight women on a weight loss programme, found those who did strength training throughout retained their muscle mass, metabolism speed, and strength alongside losing weight. Meanwhile, others lost muscle mass and experienced a drop in metabolism.

For more information on the importance of strength training, you might want to have a read of our article; The importance of building strength and balance in your 50s and 60s.

2. Increase your daily activity levels

Your daily activity levels have a significant impact on the speed of your metabolism. Research shows that, together, exercise and non-exercise activity thermogenesis (NEAT), make up roughly 10-30% of daily calories burned. For very active people, this number can stretch as high as 50%.

According to Age UK, 29% of people aged 65 to 74 are physically inactive. This number jumps to 47% for people aged 75 to 84, and 70% for those over 85.

Incorporating more exercise into your daily routine can make a significant difference in helping to prevent a drop in your metabolism. For example, this study of healthy young adults (21-35) and mature adults (50-72) showed that taking part in regular endurance exercise can help to prevent metabolism from slowing down with age.

If you haven’t yet found a form of exercise that you love, why not head over to the fitness and exercise section of our website? Here, you’ll find guides on everything from running and cycling to walking football and yoga.

You might also want to check out the classes available on our Rest Less Events platform, such as Afrofusion dance, Pilates, and Disco Aerobics.

3. Eat a high protein diet

Eating temporarily increases metabolism because the body requires energy to digest food and absorb nutrients. This is known as the thermic effect of food (TEF).

Protein causes the largest rise in TEF – and increases metabolic rate by 15-30%, compared with 5-10% for carbohydrates and 0-3% for fats. Interestingly, studies have found that consuming 25-30% of your calories from protein can help you burn an extra 80-100 calories per day.

Research has also shown that eating protein can help to keep you feeling full and prevent overeating. For example, this study found that people were likely to eat around 441 calories less per day when their diet was made up of 30% protein.

Eating more protein can also help to reduce the drop in metabolism linked with weight loss, and is essential in fighting sarcopenia because it plays an important role in preserving muscle.

Examples of high protein foods include eggs, yoghurt, seafood, soya, chicken, tofu, beans, and pulses. For cooking inspiration, why not check out our article; 12 high-protein meal ideas?

4. Fix your sleep schedule

Research shows that a lack of sleep can slow down your metabolism, but getting a good night’s sleep can reverse this effect.

Sleep is needed for various hormonal and metabolic processes, and sleep deprivation has been shown to cause abnormalities in the metabolic process. For example, this study found that the metabolisms of people who got just four hours of sleep were 2.6% slower than those who got 10 hours of sleep. Fortunately, getting a long night’s sleep (12 hours) helped to restore metabolism.

Another reason that sleep can impact metabolism is that poor sleep can lead to muscle loss, which slows down your resting metabolic rate (RMR).

While further research is needed, mounting evidence also suggests that sleep and misaligned circadian rhythms contribute to the development of metabolic disorders, heart disease, and cancer.

Getting a good night’s sleep can also help prevent overeating. This is because a lack of sleep not only impacts energy levels but also increases levels of the hunger hormone, ghrelin, while decreasing the fullness hormone, leptin.

If you have trouble falling or staying asleep, you’ll find tips on how to fix your sleeping patterns in the sleep and fatigue section of our website.

5. Make an effort to drink more cold water

Research has suggested that drinking water can temporarily speed up your metabolism.

For example, this study recorded that drinking 0.5 litres of water increased resting metabolic rate by around 10-30% for up to an hour. For best results, it’s recommended that the water you drink is cold. This is because the body has to use extra energy to heat the water up to body temperature.

Another benefit of drinking more water is that it helps to fill you up. Various studies have shown that drinking water half an hour before you eat can help to prevent overeating.

For example, this study of overweight adults found that those who drank half a litre of water before eating lost 44% more weight than those who didn’t.

6. Try drinking more green tea or oolong tea

If you often enjoy a warm cup of tea, then you’ll be pleased to know that your habit could help to speed up your metabolism.

Green tea and oolong tea (traditional Chinese tea) have been shown to increase metabolism speed by around 4-5%.

These teas help to convert some of the fat stored in our bodies into free fatty acids, which can increase fat burning by around 10-17%. Plus, since green and oolong tea are so low in calories, they can also be a handy tool for weight loss and weight maintenance.

7. Introduce more spicy foods into your diet

Peppers contain capsaicin, which is a substance known to boost metabolism. However, due to its strong taste, the majority of people can’t tolerate eating this spice at the dose required for it to have a significant effect.

But, this study of capsaicin (eaten at normal doses) suggests that eating peppers would still burn around 10 additional calories each meal. Over a period of 6.5 years, this would account for about one pound of weight loss for a man of average weight.

While the effect of adding spices to your food may be quite small, incorporating more over time can lead to small advantages when combined with other metabolism-boosting strategies.

8. Stand instead of sitting

As previously mentioned, non-exercise activity thermogenesis (NEAT) refers to the number of calories burned through activities other than exercise – for example, standing and completing household chores.

Research has shown that older adults burn roughly 29% fewer calories through NEAT than younger adults due to reduced activity levels.

Aside from incorporating exercise into your daily routine, there are other small, but beneficial changes you can make to your lifestyle too. For example, you could start making a conscious effort to spend more of your day standing up.

Not only is sitting down for long periods bad for our health, but it also burns fewer calories. While small changes like these may not seem that significant, research suggests that an afternoon of standing up at work can burn an extra 174 calories, compared to sitting down.

If you have a fairly sedentary desk job, you could consider buying a standing desk*. Equally, if you commute to work by train, why not try standing up for some of the journey?

9. Start your day with a coffee

Various studies have shown that the caffeine in coffee can boost metabolism by 3-11% and promote fat burning. Coffee’s effect on metabolism may also contribute to successful weight loss and maintenance.

However, the effect of coffee on metabolism speed seems to be greater in people who are lean. For example, in this study, coffee increased fat burning by 29% for lean women, but only 10% for obese women.

According to experts, up to 400mg of caffeine (around four to five cups) a day appears to be a safe amount for most healthy adults. Though, to avoid disrupted sleep, it’s recommended not to drink coffee less than six hours before bedtime.

Final thoughts…

While it’s natural for metabolism to slow down with age, there are things you can do to help counteract this effect.

And more positive news is that the benefits of making simple lifestyle changes like taking up strength training, becoming more active, and fixing your sleeping habits, will not only work to boost your metabolism, but do good in other areas of your life too.

For more guidance, tips, and advice, you might like to visit the fitness and exercise and diet and nutrition sections of our website.

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