• Infusions for a good night's sleep - which herbs should you choose?
• How to use herbal teas

Stress, difficulty falling asleep, poor sleep quality, and nervousness... In the 21st century, it's very difficult to escape the negative effects of hectic life. Those who struggle with this should try to manage anxiety and sleep disturbances naturally before resorting to strong medications. Herbal teas have been known for centuries and can help you find inner peace and provide relief to your body. Typically, you'll have to wait one to two weeks for the effects, although the act of sipping a hot brew from a cup usually calms the nerves and puts you in a blissful mood. Do herbal teas really work? Which herbs help you sleep well? Find out in this article!

Infusions for a good night's sleep - which herbs should you choose?

Lemon balm (Latin: Melissa officinalis ) is a well-known and valued plant native to Central Asia and the Mediterranean region for its properties. Its dried leaves are poured over boiling water and steeped for 15 to 20 minutes, and one teaspoon of dried leaves is enough for one cup of water. It has a mild flavor, which makes it often eaten purely for pleasure, but its calming and relaxing effects have been known to humanity for centuries. It is also available in oil form, which can also be used to prepare an infusion or for use in aromatherapy—try adding a few drops to a humidifier or bath.

Chamomile (Latin: Chamomilla recutita, Matricaria Chamomilla L. ), a medicinal plant so common that you don't have to buy it—just head out to a meadow or your own garden to gather baskets brimming with its beneficial properties. Chamomile tea is brewed like lemon balm, for about 15 minutes, and is often included in ready-made herbal and fruit tea blends.

Ashwaganda (Latin: Withania somnifera), or Indian ginseng, is a plant native to present-day India, Afghanistan, and Pakistan. It has been used for centuries in traditional Indian medicine, or Ayurveda, and has recently gained popularity in the Western world. It is classified as an adaptogen, so it is believed to have properties that reduce the effects of stress and help maintain proper balance in the body. It also has proven anti-inflammatory and antioxidant effects. It helps combat anxiety and insomnia and improves a sense of well-being. Ashwagandha infusion is prepared from its root, cut or powdered, and brewed in hot, but not boiling, water for 20 minutes.

Passionflower (Latin: herba passiflorae) was introduced to Europe from South America. It has antispasmodic, sedative, and anxiolytic properties, which make it useful for sleep disorders. You should not drive after consuming it. Brewing passion fruit tea requires 5 to 10 minutes under the lid.

Valerian ( Baldrian officinalis L. ), also known as valerian, is a popular remedy for insomnia, restlessness, nervousness, and even depression. To achieve the desired effect, valerian should be taken regularly, but with the proviso that a two-week break is recommended after one month of use. Alcohol or other antidepressants and sedatives should not be consumed during treatment with valerian, and it is not recommended for children under 12 years of age. It is available both in herbal blends and on its own.

Hemp (Latin: Cannabis sativa) is a plant species that has only recently experienced its heyday. Hemp is valued primarily for its richness in antioxidants and cannabinoids, especially CBD. What is CBD? It is a substance that relieves tension, anxiety, and facilitates sleep. Hemp tea should be brewed with hot, but not boiling, water for about 5 minutes and prepared with added fat (e.g., butter, milk, or coconut oil). You should not consume more than one cup per day.

How to use herbal teas

Although herbs are a relatively mild and non-invasive healing method, their use should be moderate, and if in doubt, a physician should be consulted. Particular caution is advised for pregnant and breastfeeding women, cancer patients, and those taking synthetic drugs, whether tranquilizers or antidepressants. In these cases, the consumption of herbal teas is often completely discouraged.