teas for stress and anxiety

5 Best Evidence-Based Teas For Stress and Anxiety Relief

Stress is called the silent killer for a reason. From anxiety to panic attacks to trouble sleeping, a dose of stress can do a number on your health. Yet most of us are so used to managing some stress or anxiety in our day-to-day lives that we tend to ignore the issue until it’s too late.

The good news? For those willing to make a few basic changes, tackling stress and anxiety can be as simple as updating your night-time routine and sipping on the right cup of tea.

Today, we’re going to be looking at the 5 best evidence-based teas for stress and anxiety you can use to unwind at the end of a stressful day. Not only do these teas promote relaxation, but they may help the 30% of people who suffer from chronic sleeplessness and insomnia too.

Consider enjoying a cup of one of these teas each day:

Chamomile Tea

teas for stress

Probably the best-known choice for relaxation, chamomile tea is an ancient remedy for inflammation, anxiety, and insomnia. Some experts say that the effects of chamomile are similar to that of a mild tranquilizer.

  • Chamomile is packed full of a substance called apigenin, which helps to decrease anxiety and initiate sleep. Studies have found that drinking around 400mg of chamomile extract a day can improve sleep quality.
  • Further research has also gone on to show that postpartum women suffering from poor sleep quality were soothed with chamomile tea.

While not everyone will respond well to chamomile, the gentle taste and relaxing aroma are a great place to start if you suffer from stress.

Valerian Tea

teas for

The valerian herb is another substance that has appeared throughout the centuries as a cure for nervousness and insomnia. The product was also used in England during World War II as a way to relieve stress caused by air raids.

Valerian is one of the most popular sleep aids in the world today, and it’s available in both liquid and capsule form, as well as a tea. Researchers believe that valerian root may improve GABA levels in the body, which can improve sleepiness, and reduce anxiety.

  • Studies into valerian root for insomnia indicate that it can reduce the amount of time it takes for a person to fall asleep at night and improve the quality of the sleep too. These studies also indicate minimal side effects after using valerian. There are no issues such as morning drowsiness to detract from the experience.

Lavender Tea

best teas for stress 1

There are few things more relaxing than the smell of lavender. This sweet and soothing herb is championed for its ability to reduce stress and improve sleep quality. The substance is available in tea form as a way of encouraging relaxation and stronger sleeping patterns.

  • According to one study, women who drank and enjoyed the aroma of lavender tea for two weeks had less fatigue than their counterparts
  • Other studies indicate that reductions in heart rate and heart rate variability were evident in women who inhaled the scent of lavender for 12 weeks, twice per week.

Try sweetening this tea with honey for a unique sleeping experience.

Lemon Balm Tea

best teas for

Lemon balm is an herb that actually comes from the mint family. Commonly used in aromatherapy, lemon balm is great for reducing stress and improving relaxation. Evidence suggests that lemon balm could be effective at increasing GABA levels, which improve sleepiness.

  • Further studies show up to a 42% reduction in symptoms of insomnia after patients took a lemon balm extract for 15 days.
  • The warm and refreshing lemon balm tea could be an incredible benefit to your night-time routine, and the flavor will likely appeal to plenty of people.

Passionflower Tea

teas for anxiety 1

Made from the dried stems, flowers, and leaves of the Passiflora plant, passionflower tea is a traditional solution to feelings of anxiety and insomnia. Studies indicate that this substance may be suitable for improving sleep quality and insomnia.

  • A study among 40 adults found that those drinking passionflower tea for one week reported a significantly better quality of sleep than their counterparts.
  • Further studies have shown that a combination of passionflower and other relaxing substances like valerian root can be excellent for treating insomnia.

Sip Your Way to Sleep

Many delightful herbal teas are now making their way into the market as powerful sleep aids. Although these teas won’t eliminate the underlying cause of your sleeping or stress issues, they can help you to get the relaxation you need.

For those suffering from high levels of anxiety and stress, the teas above offer a natural solution to common issues like insomnia. However, if you are using these teas for sleep improvement, try to avoid using any sweeteners, as these could increase your blood sugar levels and make you feel more awake.

It can also be a good idea to avoid adding milk to certain teas before bed if you have any dairy sensitivities that might harm your stomach.

For a natural and pleasant alternative to pharmaceuticals, consider trying these teas to help relieve stress and support a great night of sleep that refreshes you.

best sleep supplements

5 Best Natural Sleep Supplements To Help You Sleep Like A Baby

Having worked with numerous people over the years, poor sleep habits has been one of the most common struggles among all my clients. Getting 7-8 hours of QUALITY sleep is imperative for your health. There is a seemingly endless list of health issues that can root from poor quality sleep.

Keep in mind, supplementation is exactly that, an assistance to the primary method of achievement. These supplements are not solutions to your problem. They to be used in conjunction with your primary plan to resolve your sleep issues, while your plan catches traction.

The most common reasons for sleep issues are:

  • Nutritional deficiencies
  • Generally poor diet, leading to a host of inconsistencies
  • Hormone imbalances
  • Stress
  • Alcohol consumption
  • Poor evening ritual
  • Caffeine intake
  • Not sleeping in complete darkness

The underlying causes for your sleep issues NEED to be addressed if you truly want to cure yourself.

Below is a list of the 5 best natural sleep supplements I have compiled through anecdotal observations from myself, and others, as well as research.

Best Natural Sleep Supplements For Getting To Sleep

Rescue Remedy Night Spray

rescue remedy

Ingredients: 

White Chestnut: To help ease the restless mind.
Star of Bethlehem: For trauma and shock.
Clematis: For the tendency to “pass out”, and unconsciousness, being ‘far away’ and not present mentally.
Cherry Plum: Fear of mind giving way, verge of breakdown, anger.
Impatiens: For irritability, tension and fidgety.
Rock Rose: For frozen terror and panic.

Pros:

  • Extremely convenient being a spray oppose to a pill. All you have to do is roll over, grab it off your nightstand, and spray on your tongue. Taking a pill would require you to sit up, grab some water, and gulp down a pill. This action alone can kick you out of your trance, into a fully awake state.

Cons: 

  • The taste doesn’t personally bother me, most people do make comments regarding the poor taste.

Recommended Dosage: The dose recommended by Bach is 1-2 sprays prior to sleep. My personal recommendation, based on anecdotal evidence, is 2-5 sprays.

BUY NOW

Magnesium

sleep supplements

Magnesium is involved in over 300 chemical processes in the body. Most people are deficient in magnesium for 3 main reasons: our soils are depleted of nutrients, foods high in magnesium are not eaten enough, and foods are eaten that deplete magnesium.

The form of magnesium DOES MATTER. You must ingest a highly absorbable form of magnesium to reap the benefits. The best forms of oral magnesium are citrate, taurate, malate, glycinate, and carbonate. Magnesium chloride has arguably the highest bio-availability of all forms of magnesium. It is absorbed topically, used in gels and oils. Magnesium chloride is the reason Epsom salts work so well so ease muscle tension and promote relaxation.

I recommend Natural Calm by Natural Vitality. They use only the most bio-available forms of magnesium, in powders, convenient packets,  and topical gels and oils.

Recommended Dosage: 600-800 mg 30-45 min prior to sleep

Possible Side Effects: laxative effect, upset stomach

BUY NOW

Valerian Root

Now Valerian Root

Valerian has been commonly used in Europe and Asia to treat anxiety and insomnia for years. Studies have shown promising results in using Valerian for insomnia, and somewhat mixed results for anxiety. Being a herbal extract. the quality of the extract plays a vital role in its’ effectiveness.

My personal, anecdotal evidence regarding Valerian, from myself and others, has been that it helps more with promoting relaxation and sleep than it does with the quality of sleep. There are studies that have shown it improved quality of sleep, I would say the jury is still out.

Possible Side effects: Valerian usually causes no side effects. However, it will likely cause sedation. Some people feel a “hangover” after taking valerian. It may also cause a headache, upset stomach, uneasiness, irregular heartbeat, or other symptoms.

I recommend the brands NOW or Nature’s Way for your Valerian supplement. Both trustworthy brands.

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Best Natural Sleep Supplements For Sleep Quality

 

Gaba

Now Gaba

Gamma-aminobutyric acid (GABA), an amino acid, is the major inhibitory neurotransmitter in your central nervous system (CNS). That is, your body uses GABA to dampen nerve activity in your brain, which leads to feelings of calm and relaxation. Research has shown that insomniacs may have low levels of GABA.

Through my personal experience with GABA, and experiences of others, GABA appears to be more effective at providing a better quality of sleep and reducing the number of wake ups throughout the night. I, and others have also noticed a slight relaxation effect from it as well.

Dosage: 1-3 grams 20 min prior to sleep. I recommend powder form for cost-effectiveness.

Possible Side Effects: Slight breathlessness has been reported, which I have actually experienced myself. This lasts roughly 10-15 seconds and is completely harmless. This is most likely due to its’ initial effects on the nerves.

BUY NOW

Phosphatidyl Serine

Now Phosphatidyl Serine

Phosphatidyl Serine (PS) is a lipid found in our body’s cell membranes. PS has been shown to be quite effective at reducing cortisol levels in the body. Elevated evening cortisol, typically due to stress or poor nutrition, will promote wakefulness, and keep you up to the wee hours of the night.

Similar to GABA, PS may provide you a better quality sleep, as well as help you get to sleep faster. Both have been shown in studies, and anecdotal evidence from myself, and others coincides with these findings.

It is best to opt for Phosphatidyl Serine that is not Soy-based, as it poses GMO issues.

Dosage: 300-400 mgs  4 hrs prior to sleep, and another 300-400 mgs 30-60 min prior to sleep. This is my personal recommendation, as more research is needed on dosages. Don’t take for more than 4 weeks straight.

Possible Side Effects: Upset stomach, gas

BUY NOW

 

What about Melatonin?

Isn’t it one of the best natural sleep supplements?

Melatonin, secreted by the pineal gland, is the messenger that announces bedtime to our brains. Darkness stimulates its release into the bloodstream; light inhibits it.

Dosage Issue: It has been concluded that the appropriate dose for Melatonin ranges from 0.3 mg – 1 mg, to mimic our bodies’ natural production. Unfortunately, most melatonin supplements are sold 3-10 times the recommended dose, this is complete overkill. Being a hormone, this can come with grave consequences such as abdominal discomfort, mild anxiety, irritability, confusion, short-lasting feelings of depression, next-day grogginess, and hormone irregularities.

It’s a Hormone: Being a hormone, Melatonin may reduce the bodies’ natural production over time and exacerbate the very problem you are trying to use Melatonin to assist you with.

Melatonin is a sleep and body clock regulator – NOT a sleep initiator. Despite what experiences you say you might have had, or heard of, they were most likely placebo, or the results were due to other unidentified factors.

On top of all that, Melatonin has not even been proven effective for improving insomnia!

Have you tried any of these natural sleep supplements?

What were your experiences?

Are there any natural sleep supplements not on the list that you feel deserve attention?