Ideal teas to end a tough day, endorsed by experts.
In an increasingly fast-paced world, finding effective ways to de-stress at the end of the day is crucial for overall well-being. While many strategies exist, one of the simplest and most comforting is to prepare and savor a cup of tea. But not all teas are created equal when it comes to calming the mind and body. Health and nutrition experts point out that certain herbal infusions, backed by science and tradition, are particularly effective in inducing relaxation and promoting restful sleep.
Below, we explore the teas most recommended by specialists to wind down a stressful day:
1. Chamomile
Chamomile is, without a doubt, the star of relaxing teas and a classic for bedtime. Its calming effect is mainly attributed to a flavonoid called apigenin, which binds to specific receptors in the brain, reducing anxiety and promoting drowsiness.
- Why experts recommend it: Various studies have demonstrated chamomile’s effectiveness in reducing anxiety, improving sleep quality, and calming the nervous system. It’s a gentle and safe option for most people.
- Ideal for: Reducing tension, facilitating sleep, and alleviating stress-related digestive discomfort.
2. Lavender
Known for its sweet fragrance and aromatic properties, lavender is another powerful herb for relaxation. While popular in aromatherapy, infusing its flowers also offers significant benefits.
- Why experts recommend it: Lavender has been used since ancient times for its calming effect. It has been shown to help reduce anxiety, depression, and tension, making it an excellent choice for promoting deeper sleep. Some studies suggest that its compounds, like linalool, act directly on the nervous system.
- Ideal for: Promoting deep calm, improving mood, and facilitating sleep.
3. Lemon Balm
A member of the mint family, lemon balm has a citrusy aroma and mild sedative properties. It has been used for centuries to relieve stress and improve mood.
- Why experts recommend it: Lemon balm is recognized for its mildly sedating effect, which helps relax the nervous system and decrease stress levels. It’s often combined with other calming herbs like passionflower and chamomile to enhance its effects.
- Ideal for: Reducing restlessness, improving mood, and promoting peaceful sleep.
4. Passionflower
Passionflower is another herb known for its ability to calm the mind and body. It’s often found in herbal tea blends and has a long history of use for anxiety and insomnia.
- Why experts recommend it: Passionflower is believed to increase levels of gamma-aminobutyric acid (GABA) in the brain, a neurotransmitter that helps slow down brain activity, promoting calm and relaxation. It’s effective in alleviating anxiety and improving sleep quality.
- Ideal for: Calming an active mind, reducing anxiety, and improving sleep quality.
5. Valerian Root
Valerian root is perhaps the most potent herb on this list when it comes to its sedative properties. It has been used since ancient Greece and Rome as a natural remedy for nervous disorders and insomnia.
- Why experts recommend it: Valerian is known for its sedative effects and is often used to treat insomnia. Although its taste can be stronger and earthier than other infusions, its effectiveness in promoting deep, restful sleep makes it highly valued. Some studies suggest it may influence GABA levels in the brain.
- Caution: It’s important not to combine valerian with other sedatives or central nervous system depressants without consulting a healthcare professional.
6. Peppermint
While often associated with digestion, peppermint also possesses relaxing properties that can help de-stress.
- Why experts recommend it: The menthol in peppermint has a refreshing effect and can help relax muscles, alleviating stress-related headaches and migraines. Its aroma also contributes to a sense of calm and can improve mood.
- Ideal for: Relieving muscle tension, headaches, and improving mood. It can be a good option if you’re looking for a refreshing sensation.
7. Green Tea (Low Caffeine)
Although green tea contains caffeine, it’s also rich in an amino acid called L-theanine, which is known for its calming effects and ability to promote a state of relaxed alertness without the jitters associated with caffeine.
- Why experts recommend it: L-theanine in green tea can increase alpha waves in the brain, which is associated with a state of relaxation and mental calm. Opting for low-caffeine green tea varieties or infusions from second or third steeps of green tea leaves can maximize its relaxing benefits at night.
- Ideal for: Those seeking gentle relaxation and improved concentration without drowsiness, or for those who prefer an option with some caffeine but that mitigates its stimulating effect.
Additional Tips for Maximizing Relaxation:
- Tea ritual: Beyond the herb itself, the act of preparing and enjoying tea can be a fundamental part of the relaxation process. Dedicate a few minutes to preparation, inhale the aromas, and slowly savor each sip.
- Proper temperature: Ensure the water is at the correct temperature for the infusion, as this can affect the flavor and the release of beneficial compounds.
- Avoid caffeine at night: If you are sensitive to caffeine, make sure to choose caffeine-free herbal teas before bed.
- Personalize your blend: Feel free to experiment with different herb combinations to find the perfect blend that helps you relax.
- Consult a professional: If you are taking medication or have any health conditions, it’s advisable to consult with a doctor or herbalist before incorporating new infusions into your routine.
In summary, choosing a tea at the end of a stressful day can be a small but significant act of self-care. Infusions of chamomile, lavender, lemon balm, passionflower, and valerian, backed by expert experience, offer natural and effective ways to calm the body and mind, preparing you for a well-deserved rest and a restful night’s sleep.
Other Notable Relaxing Teas
Absolutely! Nature offers us a wide range of herbs and plants with relaxing properties that can be enjoyed in the form of tea. In addition to the “classics” approved by experts that I mentioned earlier (chamomile, lavender, lemon balm, passionflower, valerian, peppermint, and green tea with L-theanine), there are other excellent options to complement your de-stressing routine:
- Linden (Lime Blossom): Linden is one of the most traditional and widely used relaxing infusions, especially in Europe. The flowers and bracts of the linden tree are used for their anxiolytic and mild sedative properties.
- Benefits: Helps calm nerves, reduce insomnia, and alleviate tension. It can also be useful for colds and flu symptoms.
- Ideal for: Reducing anxiety, facilitating sleep, and calming the nervous system.
- Lemon Verbena: With a fresh citrus aroma and delicate flavor, lemon verbena is known for its relaxing and digestive properties.
- Benefits: Helps relieve emotional tension, nervousness, and stress-related digestive issues.
- Ideal for: Combating emotional tension and alleviating daily stress, in addition to being digestive.
- Rooibos: Although not a tea in the strict sense (it doesn’t come from the Camellia sinensis plant), rooibos is an infusion of South African origin that has gained popularity. It is naturally caffeine-free and rich in antioxidants.
- Benefits: While it doesn’t have a direct sedative effect like valerian, rooibos is a calming drink that isn’t stimulating, making it an excellent choice for any time of day, especially at night. Its antioxidants contribute to overall well-being.
- Ideal for: Those looking for a warm, comforting, caffeine-free beverage with antioxidant benefits. It’s often blended with other relaxing herbs to enhance its effects.
- Hemp Tea: Derived from the cannabis plant but with very low levels of THC (the psychoactive compound), hemp tea contains cannabinoids like CBD (cannabidiol).
- Benefits: CBD is studied for its potential to reduce anxiety, improve sleep, and alleviate pain without the intoxicating effects of THC. It’s an option gaining traction for its calming properties.
- Caution: Ensure you purchase hemp products from reliable sources and verify the concentration of CBD and THC according to local regulations.
- Kava (Piper methysticum): Originally from the Pacific islands, kava root has been traditionally used for ceremonies and for its anxiolytic and relaxing effects.
- Benefits: It is known for its powerful effect in reducing anxiety and promoting relaxation.
- Caution: Despite its benefits, kava use should be supervised by a healthcare professional, as there have been reports of liver problems in some users, especially with prolonged use or in combination with alcohol or other medications. It is not for daily use.
- Hops: The flowers of hops, known for their use in brewing beer, also have sedative properties and are used in infusions for insomnia and anxiety.
- Benefits: Helps induce sleep and calm the nervous system. Its taste can be somewhat bitter, so it’s often combined with other herbs.
- Ideal for: Combating insomnia and nervousness.
- Ashwagandha (Withania somnifera): This adaptogenic herb from Ayurvedic medicine is popular for its ability to help the body manage stress. Although often taken in supplements, it can also be found in some tea blends.
- Benefits: Reduces cortisol levels (the stress hormone), improves sleep quality, and contributes to the body’s resilience against stress.
- Ideal for: Long-term stress management and overall well-being improvement.
Considerations When Choosing a Relaxing Tea:
- Individual needs: Some people respond better to certain herbs than others. Experiment with different types to find what works best for you.
- Interactions: If you are taking medication, consult your doctor or pharmacist before incorporating new herbal infusions into your routine, as some herbs can interact with drugs.
- Product quality: Opt for high-quality teas, preferably organic, to ensure you are getting the pure benefits of the herbs without unwanted additives.
- Ritual and ambiance: Remember that the act of preparing and enjoying tea, in a calm and relaxed environment, enhances the effects of any infusion.
In summary, the variety of relaxing teas is extensive and goes beyond the most well-known ones. Exploring these options can provide you with new natural tools to manage stress and promote calm in your daily life.
