Have trouble falling asleep at night? Tired of experimenting with medicines or tricks? Have you ever considered whether there might be an easy and natural method to make falling asleep easier? What if I told you that this natural method has been waiting in your kitchen the entire time? This natural solution is chamomile tea, which we will learn how to use in this article to help you sleep better. It is much more than just a herbal tea.
Does Chamomile Tea Help You Sleep?
Definitely yes, chamomile tea is popular for its ability to induce calmness and soothe due to the presence of antioxidants called apigenin. Apigenin binds to the receptors in the brain and reduces anxiety and stress, and promotes sleep. It is used as a natural remedy to treat sleep-related issues, without facing the side effects of medications.
Chamomile and the Nervous System
Since ancient times, chamomile has been utilised for its anti-inflammatory, antioxidant, mild astringent, and therapeutic properties. It has been widely used to calm nerves and relieve anxiety, as well as to treat hysteria, nightmares, insomnia, and other sleep disorders.
Scientists noticed a sedative effect, particularly from chamomile tea, a well-known moderate sedative and nervous system relaxing substance. The flavonoid apigenin is primarily responsible for this because it relaxes brain benzodiazepine receptors. Chamomile has the potential to improve sleep and overall health by reducing anxiety, soothing nerves, and promoting relaxation.
Chamomile and Sleep: What Science Says
Chamomile, a medicinal herb with a long history of usage, is produced from the German chamomile, Matricaria chamomilla L. (Asteraceae), and is noted for its sedative and soothing qualities. The flower is the most important part of chamomile and is used for its therapeutic properties. It contains many bioactive compounds, including terpenoids (chamazulene, bisabolol, and bisabolol oxide) and flavonoids (apigenin, luteolin, and quercetin), which are thought to have a role in its potential sleep-improving properties. Many individuals consume chamomile tea or use it as a dietary supplement.
Who Benefits Most from Chamomile Tea?
A variety of health problems can be naturally treated with chamomile tea. Among other conditions, the nutrients it contains may help people manage diabetes, menstrual pain, and sleep issues. A person dealing with the following issue will get most of the benefit from chamomile tea. with chamomile tea. Among other conditions, the nutrients it contains may help people manage diabetes, menstrual pain, and sleep issues. A person dealing with the following issue will get most of the benefit from chamomile tea.
Difficulties in Sleeping
Chamomile has several special qualities that may improve the quality of your sleep. It contains apigenin, an antioxidant that binds to specific brain receptors, perhaps promoting sleep and reducing insomnia, or chronic inability to sleep.
In one study of elderly people, taking a chamomile pill twice a day for four weeks improved sleep quality significantly. It is unclear whether the benefits of a supplement also apply to chamomile tea. However, if you have difficulty falling or staying asleep, sipping chamomile tea before bed is worth a try.
Digestive Issues
Proper digestion is critical to your overall health. While chamomile may help with digestion and gastrointestinal health, there is little evidence to support this. Some previous animal research discovered that it could help regulate diarrhoea and prevent stomach ulcers.
Nonetheless, many anecdotal reports drinking chamomile tea soothes the stomach. Many traditional medicine systems advise their usage for digestive issues such as nausea and gas.
High Blood Sugar Level
Drinking chamomile tea may help reduce blood sugar levels. Its anti-inflammatory characteristics may protect the cells of your pancreas. A functioning pancreas is essential because it generates insulin, the hormone that transports sugar from your blood into your cells.
One study looked at 50 diabetic patients. They discovered that consuming chamomile tea twice daily for four weeks was associated with improved blood sugar control, lipid profiles, and renal function. While chamomile tea is not a replacement for diabetic medication, it can be an effective addition to your treatment regimen.
Heart Diseases
Flavones are a type of antioxidant found in chamomile tea. Research suggests that flavonoids may lower LDL, or "bad," cholesterol, so promoting cardiovascular health.
According to one study, consumption of chamomile tea helps in decreasing LDL and triglyceride (blood fat) levels in diabetics.
Best Tea for Sleeping: Is Chamomile #1?
For decades, a variety of herbal teas have been utilised as natural sleep treatments, attributed to their capacity to combat sleeplessness, stress, and anxiety. Some have even been examined for their sleep-promoting abilities. Let's look at three basic herbal teas for boosting sleep quality.
Chamomile Vs. Lavender Vs. Valerian Tea
Valerian tea
Valerian tea can be made from the dried roots, rhizomes, or subterranean stems of the Valeriana officinalis plant. Valerian is a popular alternative to pharmaceutical sleep medications because it is considered gentle and safe. Some research suggests that it helps people fall asleep faster and feel like they're getting better quality sleep.
According to an additional study, valerian reduces the time it takes to fall asleep and improves the quality of sleep.
Chamomile tea
Chamomile tea has been used for ages to help people relax and sleep. Chamomile tea's moderate calming effects make it an ideal choice for encouraging sleep. Chamomile can help you obtain a better night's sleep and wake up feeling refreshed. Chamomile has also been shown to aid with sleep quality concerns caused by depression and other mental health conditions.
Lavender tea
Lavender has a variety of health benefits, including pain and inflammation relief as well as mood, anxiety, and depression support. In addition to being used in lotions, aromatherapy, and other skin care products, the purple stems and blooms create a delightful floral tea to drink right before bed.
People who drink lavender tea report feeling more rested and weary by the end of the day. Lavender has also been found to relieve anxiety and depression, so it may assist with some of your symptoms, especially if you have a racing mind immediately before bed.
How Much Chamomile Tea for Sleep?
One cup of chamomile tea, approximately 8 oz, 30 - 45 minutes before bedtime, is generally enough for a night of better sleep.
Best Time to Drink Chamomile Tea
Before Bedtime
Chamomile tea is commonly used just before bedtime. Chamomile tea's relaxing qualities make it the ideal beverage to drink before bed. Drinking chamomile tea before bed can improve the quality of your sleep and promote relaxation. After a long day, the soothing properties of chamomile can help you relax and prepare your body for a good night's sleep.
In the Morning
Although chamomile tea is often drunk before bed, it can also be consumed in the morning. A cup of chamomile tea to start the day can make you feel more relaxed and at ease. Chamomile's gentle, relaxing properties can help reduce tension and anxiety, providing a great start to the day.
After meals
Taking chamomile tea after meals can aid digestion. Chamomile tea is known to ease indigestion, gas and bloating. Chamomile has soothing and anti-inflammatory properties that help promote digestive health. Drinking chamomile tea after meals can help with overall digestive health.
During the Stress
Consuming chamomile tea can help to promote calm and relaxation during stressful or uncomfortable situations. Chamomile tea has long been used as a natural remedy for stress and anxiety. During stressful situations, the relaxing properties of chamomile can aid in lowering tension and fostering a sense of well-being.
Chamomile Tea Dosage for Adults
Most people find that drinking chamomile tea regularly is safe and well-tolerated. You can drink chamomile tea at any time. But before taking a meal and before going to bed at night are the proper times. However, chamomile tea may not be suitable for pregnant women or those with a history of severe allergies.
What Happens When You Take Chamomile Tea Every Day?
Drinking chamomile tea in moderation every day can be a healthy alternative to caffeine-rich beverages such as tea and coffee. Chamomile contains some bioactive phytochemicals, particularly flavonoids, which act as antioxidants. It also contains trace amounts of minerals and vitamins like potassium, calcium, carotene, and folate, among other nutrients.
Drinking chamomile tea regularly may:
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Helps you to fall asleep faster and get better quality sleep.
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As an anti-inflammatory and antispasmodic, chamomile acts to relax the muscles of the digestive tract and reduce inflammation.
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Helps to keep your blood sugar levels in check. Drinking it regularly can have a noticeable effect on average blood glucose levels and may also help to protect your pancreas, the organ responsible for making insulin.
FAQs-
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How long does it take for chamomile tea to make you sleepy?
Generally, chamomile tea takes around 30-45 minutes to start working and make you fall asleep peacefully.
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Can I drink chamomile tea every night?
Yes, chamomile tea is considered safe for daily consumption for most people. Infact, regular drinking may make its sleep-enhancing benefits more impactful. -
Are there any side effects of chamomile tea?
Generally, chamomile tea is free from side effects, however, certain people with sensitivity to daisy family plants may experience allergic reactions. If you are pregnant or on blood-thinning medications, please consult your doctor before making it a part of your routine.
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Can chamomile tea replace sleep medications?
Although chamomile tea is known to promote a relaxed and calm sleep, it may not be strong enough to replace the effects of strong sleeping medications needed by people suffering from severe insomnia.
