Relaxing Sleep Time Teas

Relaxing Sleep Time Teas

Lavender-Chamomile Bedtime Tea

This calming tea combines lavender and chamomile, rich in compounds that calm the nervous system, reduce anxiety and promote sleep quality. Lemon Balm decreases stress and improves sleep onset. Ideal for unwinding at night to drift into a restorative sleep.

• 1 teaspoon dried chamomile or 1 tablespoon fresh chamomile
• 1 teaspoon dried lavender or 1 ½teaspoons fresh lavender
• ½ teaspoon dried mint or 1 ½ teaspoons coarsely chopped fresh mint
• 1 teaspoon lemon balm (optional)
• 1 cup hot water
• honey to taste (optional)

Instructions

1. Combine chamomile, lavender, mint and lemon balm in a teapot or infuser.
2. Add hot water and let steep for 5-7  minutes
3. Strain tea into a cup. Add honey if desired.

Herbal Chamomile Health Tonic

• 4 cups boiling water
• 6 bags chamomile tea
• 2 teaspoons grated fresh ginger
• 4 slices lemon
• 2-4 teaspoons honey
• 2 sprigs rosemary, lightly bruised

Instructions

1. Stir boiling water, tea bags, ginger, lemon, honey and rosemary together in large pot.
2. Steep, stirring occasionally, for 20 minutes. Strain the liquid through a fine-mesh sieve, pressing on the tea bags to get as much liquid out as possible.
3. Refrigerate for up to 3 days and drink at night

Tart Cherry & Passionflower Sleep Tonic

Tart Cherry is a natural source of melatonin helping to regulate the sleep-wake cycle. Passionflower adds a calming effect reducing restlessness and promoting a deeper sleep.

• ½ cup tart cherry juice
• ½ cup warm water
• 1 teaspoon passionflower extract or a tea bag
• ½ teaspoon honey (optional)

Instructions

1. Warm tart cherry juice and water
2. Add Passionflower extract or tea bag for 5 mins
3. Remove tea bag and stir in honey if desired
4. Drink 30 mins before bedtime

Golden Milk/Turmeric Milk

This evening tonic is well known in the Yoga and Ayurveda traditions for benefits as an anti-inflammatory, bone nourisher and immune booster. The amino acid tryptophan in warm milk combined with the soothing properties of turmeric increases serotonin and melatonin production, essential for restful sleep. I premix the 4 spices in a separate jar to save time. The fresh, non-ground spice options can be used as well.

• 1 cup whole cow’s milk or almond milk
• ½ tsp turmeric
• ½ tsp ground ginger
• ½ tsp ground cinnamon
• ½ tsp ground cardamom
• 1 tsp coconut oil or ghee
• Pinch of black pepper
• ½–1 tsp raw honey (optional)

Instructions

1. In a small saucepan, warm the milk uncovered over medium-high heat for 2–4 minutes, or until you see steam rising out of the pan.
2. Add all the other ingredients, except the honey, and whisk until combined.
3. Pour into a mug, sweeten with honey (if using), and drink immediately.

Banana Tea

Banana peels contain many nutrients, including magnesium, tryptophan and potassium. A banana’s peel contains more magnesium than the inner fruit. Tryptophan is an amino acid involved in the body’s regulation of sleep. When consumed, tryptophan undergoes transformation into serotonin and then melatonin, a hormone that signals to the body that it is time to sleep. A single medium banana providing around 12% to 16% of the daily intake of potassium considered nutritionally adequate for an adult.

Banana Tea Without Peel

1. Peel a banana and cut the inner fruit into three or four pieces.
2. Boil the fruit in 3 cups of water for three to five minutes.
3. Strain out the banana pieces and pour the banana-infused water into a mug. Excess tea can be refrigerated.

Banana Tea With Peel

It is important to use an organic banana for this recipe to keep synthetic pesticides and fertilizers from getting into your tea.

1. Thoroughly wash an unpeeled organic banana.
2. Cut the ends off the banana, and then cut it in half, keeping the fruit in the peel.
3. Boil the banana pieces in 3 cups of water for three to five minutes or until the banana begins to turn brown.
4. Strain out the banana pieces, and pour the banana-infused water into a mug.

Banana Tea With Dried Banana Peel

This recipe calls for dried banana peels, which can be used like loose-leaf tea. Drying a batch of banana peels allows you to make banana tea even when you do not have fresh bananas on hand. Organic bananas should be used for this recipe.

1. Take any number of organic banana peels and cut them into 1-inch square pieces.
2. Dry peel pieces in a food dehydrator. Alternately, spread peels out on a baking sheet and bake them in an oven set to 70°C/160°F for five to seven hours, or until the peels are completely dried out.
3. When you are ready to make tea, boil one to two tablespoons of dried banana peels in two or three cups of water for three to five minutes.
4. Strain and pour the banana tea into a mug.

Dried banana peels can be stored in an airtight container and used to make tea at your convenience. Discard dried peels after six months or if you see any signs of mold growth.

Tips for Making Banana Tea

If drinking banana tea becomes part of your evening routine, here are some tips to consider.

• Modify steep time: Experiment with boiling banana for up to 20 minutes for stronger tea.
• Save the boiled banana for later: If you make banana tea with the inner fruit, save the boiled fruit in your freezer for later use. Although boiled banana may not be particularly appetising on its own, you can use it in baked goods or smoothies.
• Store unused banana peels in the freezer: After eating a banana, save the peel in a dedicated bag in your freezer instead of throwing it away. When the bag gets full, remove the peels and follow the steps for dehydrating banana peels to make dried banana peel tea.
• Add honey, cinnamon, or other spices: You may want to add spices like cinnamon, nutmeg, clove, or vanilla to enhance the flavour of banana tea. For more sweetness, consider including a spoonful of honey.