Get ready for bedtime by slow sipping this herbal tea with lavender, chamomile, and lemon balm to help you peacefully drift into sleep.
Dreamy Tea Recipe Ingredients
- 1 tsp of dried lavender
- 1 tsp of dried chamomile
- 1 tsp of dried lemon balm
- About 2 cups of hot water
Dreamy Tea Recipe Instructions
Steep the herbs for about 10 minutes. Make sure you have your pajamas on. Strain and drink. Add honey to taste.
Dreamy Tea Research
- After 12 weeks of lavender aromatherapy, midlife women with insomnia had improved quality of sleep. From: Chien, L. W., Cheng, S. L., & Liu, C. F. (2011). The effect of lavender aromatherapy on autonomic nervous system in midlife women with insomnia. Evidence-Based Complementary and Alternative Medicine, 2012.
- Participants inhaled lavender, vanillin, and vetiver or an unpleasant ammonium sulfide while sleeping; the authors concluded the olfactory system may provide a path to manipulate respiration in sleep. From: Arzi, A., Sela, L., Green, A., Givaty, G., Dagan, Y., & Sobel, N. (2010). The influence of odorants on respiratory patterns in sleep. Chemical senses, 35(1), 31-40.
- Nighttime exposure to lavender aroma relieves sleepiness at awakening in young Japanese students. From: Hirokawa, K., Nishimoto, T., & Taniguchi, T. (2012). Effects of lavender aroma on sleep quality in healthy Japanese students. Perceptual and motor skills, 114(1), 111-122.
- Sleeping and other sedative effects increased with mice who ingested lavender in olive oil. From: Guillemain, J., Rousseau, A., & Delaveau, P. (1989). Neurodepressive effects of the essential oil of Lavandula angustifolia Mill. In Annales pharmaceutiques françaises (Vol. 47, No. 6, p. 337).
- Aromatherapy (of lavender) reduced insomnia. From: Hardy, M., Kirk-Smith, M., & Stretch, D. (1995). Replacement of drug treatment for insomnia by ambient odour. The Lancet, 346(8976), 701.
- Insomnia was reduced with lavender inhalation. From: Lewith, G. T., Godfrey, A. D., & Prescott, P. (2005). A single-blinded, randomized pilot study evaluating the aroma of Lavandula augustifolia as a treatment for mild insomnia. Journal of Alternative & Complementary Medicine, 11(4), 631-637.
- Chamomile may help reduce insomnia. From: Zick, S. M., Wright, B. D., Sen, A., & Arnedt, J. T. (2011). Preliminary examination of the efficacy and safety of a standardized chamomile extract for chronic primary insomnia: a randomized placebo-controlled pilot study. BMC complementary and alternative medicine, 11(1), 1.
- Chamomile had a hypnotic activity to improve sleep in sleep-disturbed rats. From: Shinomiya, K., Inoue, T., Utsu, Y., Tokunaga, S., Masuoka, T., Ohmori, A., & Kamei, C. (2005). Hypnotic activities of chamomile and passiflora extracts in sleep-disturbed rats. Biological and Pharmaceutical Bulletin, 28(5), 808-810.
- A randomized, placebo-controlled, double-blind, parallel group, multicentre study showed improved sleep with a lemon balm and valerian blend. From: Cerny, A., & Schmid, K. (1999). Tolerability and efficacy of valerian/lemon balm in healthy volunteers (a double-blind, placebo-controlled, multicentre study). Fitoterapia, 70(3), 221-228.
- Cyracos®, a standardized Melissa officinalis L. extract, reduced symptoms of stress and insomnia in this pilot trial of participants with mild to moderate symptoms. From: Cases, J., Ibarra, A., Feuillere, N., Roller, M., & Sukkar, S. G. (2011). Pilot trial of Melissa officinalis L. leaf extract in the treatment of volunteers suffering from mild-to-moderate anxiety disorders and sleep disturbances. Mediterranean journal of nutrition and metabolism, 4(3), 211-218.
By: Kathy Sadowski