Which infusions are useful for better sleep?

Rest has always been a vital aspect for human beings. However, sometimes it is not given the attention it deserves. Whether for professional, academic, social reasons, among others, there are those who do not give their body enough time to recover.

According to the specialized health portal MedlinePlus, the human being needs several hours of sleep to restore the brain and the body in general. In this sense, he warns that not getting enough sleep can be detrimental to health.

Having good sleep habits allows the body and brain to recover after a long day of activity. In addition, it helps the person to improve their alertness and communicate better with others.

Regarding the recommended sleep range, it varies according to each person. However, MedlinePlus reports that Most adults need seven to eight hours of sleep per night to be healthy.

Not getting enough sleep can increase your risk of developing irritability, social relationship problems, depression, anxiety, and of course daytime fatigue.

In addition, several studies have shown that not sleeping well increases the risk of high blood pressure, heart disease, stroke, kidney disease, obesity, type 2 diabetes, among other diseases.

Herbal teas for better sleep

If problems appear with falling asleep or staying asleep at night, it is worth analyzing what could affect each person’s rest period. If this is the case, it is advisable to go to a specialist doctor to obtain an accurate diagnosis and define the appropriate action plan.

As usual, alternative medicine also offers some options to improve sleep habits through infusions with natural products.. So the portal better with health shares some recipes that can help you sleep peacefully.

  • Chamomile and linden infusion: Linden is recognized as a natural sedative, while chamomile is used in home remedies to relieve stomach problems.
  • Lemon balm infusion: From the flowers and leaves of lemon balm, you can prepare an infusion to help you sleep better, taking advantage of its calming and antispasmodic qualities.
  • Infusion of passionflower and valerian: Valerian is traditionally used as a calming agent that helps, for example, to reduce nervousness and anxiety. For its part, passionflower contains natural anxiolytics and can act as a tranquilizer.

Knowing that not all organisms react in the same way, It is advisable to consult a medical specialist before trying any of these home remedies for better sleep.

full moon / sleep
To sleep well, it is advisable to remove all sources of light in the room. – Photo: Getty Images/iStockphoto

Recommendations for improving sleep habits

MedlinePlus shares the following routines to improve sleep patterns and get better rest during sleep times:

  • Go to bed and wake up at the same time every day.
  • Avoid caffeine, especially in the afternoon and evening.
  • Avoid nicotine.
  • Exercise regularly, but not too late.
  • Avoid alcoholic beverages before bed.
  • Avoid heavy meals and drinks in the evening.
  • Do not take a nap after 3:00 p.m.
  • Relax before bed, for example by taking a bath, reading or listening to soft music.
  • Keep the room cool.
  • Get rid of distractions like noise, bright lights, and the television or computer in the bedroom.
  • Get enough sunlight during the day.
  • See a doctor if you constantly have trouble sleeping. In cautious cases, it could be a sleep disorder, such as insomnia or sleep apnea.

“In some cases, your doctor may suggest using prescription or over-the-counter sleeping pills. In other cases, you may order a sleep study to diagnose the problem,” MedlinePlus notes.

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