Who doesn’t love a warm mug of tea? Ok, maybe there are a few people out there who don’t, but I sure do. You will hear me call it “a hug-in-a-mug,” because I think that is exactly what it is. I am often asking clients to add in specific teas that will help with their mental or brain health concerns, and one of the most common teas I suggest is one to help them sleep! Sleep is so, so important for your brain and mental health, and not getting enough of it can lead to many different health concerns. Just one night of a two hour sleep loss (6 hours, instead of 8) can lead to impairments such as poor concentration, reduced alertness, shortened attention span, poorer memory, loss of motivation, and many more. And this is just one night! If a client isn’t getting a good night’s sleep, it is one of the first things we work on together – and sometimes adding in a nighttime tea works perfectly.
Although holistic nutrition is my area of expertise, herbs (with the exception of the delicious culinary herbs) are not my specialty. So I teamed up with a very good friend of mine who also happens to be a Master Herbalist. She created a beautiful bedtime brew for you, but also knows that not everyone’s tastebuds are the same so she wrote some information on other herbs to try, and mixing ratios to start making your own (keep scrolling for this).
Barb's Bedtime Brew
Ingredients
- 9 Tbsp lemon balm
- 4½ Tbsp skullcap
- 1-3 Tbsp spearmint, depending on your tastebuds*
Instructions
- Place all ingredients in a clean, airtight jar and shake to combine.
- To Brew: use 1 tsp dry herb for every 8 ounces of water. After boiling water a slightly cooled, pour over dry herb and steep for 8-10 minutes. Enjoy 1-2 hours before bed.
Notes
Always be aware that pregnant and lactating women should use caution using any herbal supplements. Also, tell your doctor which herbs and supplements you're using before surgery, or with the addition of any new medications.
*Barb and I LOVE spearmint, but it’s not everyone’s cup of tea (pun intended). You can find your perfect ratio by testing this recipe one cup at a time before you make a batch. Example: using Barb’s mixing ratios, this tea is 3 parts lemon balm, 1½ parts skullcap and ⅓-1 part spearmint. For a small cup of tea try 1 tsp lemon balm, ½ teaspoon skullcap and a heaping ¼ tsp of spearmint.
You could also start with 1 tablespoon of spearmint in the whole recipe but if you’d like more once you’ve tried your tea, add another tablespoon till you reach desired taste!
Barb’s Notes on: herbs
The Herbs in This Brew:
Lemon balm, a member of the mint family, is a natural remedy tea and herbal supplement. It is said to help calm nerves and relieve anxiety, promote sleep, improve appetite, and ease pain and discomfort from indigestion. Lemon balm leaves contain plant chemicals called terpenes, which play at least some role in the herb's relaxing properties.
Lemon balm may potentially interact with: sedatives, thyroid medication, and HIV medication.
Skullcap has been used to help alleviate anxiety and stress as it acts as a sedative and antispasmodic herb. It is recognized as a mild relaxant and as a therapy for[1] anxiety and nervous tension. It can enhance gamma-aminobutyric acid (GABA), which is a neurotransmitter that has a calming effect on the mind. A compound in skullcap called baicalin may help with insomnia as well.
Skullcap may potentially interact with: sedatives, anticonvulsants, and diabetic medications. Diabetics should be careful using skullcap, as it can lower blood sugar levels.
Spearmint can be used to alleviate stress and insomnia. It can decrease anxiety and improve sleep. Additionally, the leaves of this plant contain menthol, which has a relaxing, sedative effect on the body. It’s a lovely, tasty addition to any tea.
Spearmint may potentially interact with: prescription sedatives as spearmint increases sleepiness and may potentiate the medication.
Other Herbs To Try
Passionflower, also known as Passiflora incarnata, is a popular herbal remedy for insomnia. It can act as a natural sedative and help relieve anxiety and restlessness. Passionflower contains GABA, the brain chemical that affects your mood and sleep. One study found that people reported getting a better night’s rest when they sipped a mug of passionflower tea beforehand.
Passionflower may potentially interact with: sedatives, blood thinners, and MAO inhibitors.
Chamomile is often used to promote sleep thanks to its sedative effects, and has been used for centuries. It has a calming effect thanks to an antioxidant called apigenin. It works on certain brain cell receptors that help you relax and fall asleep. Oils in chamomile help calm our ‘fight or flight’, sympathetic nervous system, improving sleep quality.
Chamomile may potentially interact with: blood thinners, and people with ragweed allergies may be sensitive to it.
Holy basil (aka tulsi) promotes better sleeping by easing anxiety as well as stress. One of the most well-researched aspects of this herb is keeping hormone levels balanced naturally, helping manage symptoms of anxiety. There are phytochemical compounds that help achieve these results: ocimumosides A and B are identified as anti-stress compounds and may lower corticosterones - stress hormone - and create positive alterations in neurotransmitter levels in the brain. Tulsi does not cause drowsiness, so it can be used throughout the day.
Holy basil may potentially interact with: blood thinners, and diabetics medication. May cause nausea with extended use. It is best to "pulse" this herb - use for 2 weeks, then stop for 2-3 weeks before starting again.
Hops are a widely used natural sleep aid. Hops may make some people feel drowsy. Hops also decreases overactivity in the central nervous system. It helps to increase our calming neurotransmitter (GABA) and also affects our sleep signalling transmitters and hormones (melatonin etc.). It also has a reported pain relieving effect and may be helpful for those who find sleep uncomfortable. There is some evidence that hops supplements can help stabilize circadian rhythms.
Use with caution: hops has weak effects similar to estrogen, and may lead to changes in the menstrual cycle. It is not recommended for people who are pregnant or breastfeeding, or who have hormone-sensitive cancers. May lead to dizziness. There is a small chance that hops may increase depression (much like the mood changes seen in some beer drinkers).
Always be aware that pregnant and lactating women should use caution using any herbal supplements. Also, tell your doctor which herbs and supplements you're using before surgery, or with the addition of any new medications.
Barb’s Notes on: Making Your Own Tea Blend
Mixing your own herbs for tea is easy. A herbal tea is called a tisane. Choose the scents that appeal to you and blend up your favourite choices, up to 4 or 5 herbs. Or just one. It’s your tea! Start with brewing a cup or two to test your herbal blend before mixing a larger quantity. Keep notes as you play with the herbs.
Most herb blenders suggest starting with three herbs - 3 parts base herb, 1-2 parts supporting herb, and ¼-1 part accent/top note herb.
The base herb is the one that “holds” the tea together. It is the scent and taste that seems to be “underneath” everything.
The accent or top note herb is the one that you get the first sniff of, the strongest or most powerful scented herb.
The supporting herb is used to blend the two tastes together.
Start with the 3:2:1 ratio, taste test a mug of tea, and then make adjustments as you need to. There are thousands of websites that explain how to blend teas, and they are all different. Any combination works so don't stress about your tea blend! Have fun, be creative. Let your nose do some work!
Once you choose your herbs and do a taste test, mix them up in a bowl and store them in an airtight container in a dark place. You can store them up to one year, but if they change in scent or appearance, put them in the compost bin.
Generally, you’ll want to use 1 teaspoon of tea blend for every cup (8 oz) of boiling water. Steep longer than “real” teas. Consider steeping 8 to 10 minutes to extract full flavor. Never pour boiling water directly onto your herbs - they could get "burnt", and the more delicate components could be damaged. Let the boiled water cool for a few minutes before pouring it over your tea. Some people say to boil herbs in water, but this works best for roots, and not the aerial part of the plant. You can try it, but you'll find the tea is bitter.
Drink your tea 1-2 hours before bed.