7 Simple Sleep Boosters

Everybody knows that getting a good night's sleep is maintaining the brain and the body.

This includes meal timing, regular exercise, managing stress, sleep hygiene, sleep environment & a relaxing bedtime routine all combining to create and promote restful sleep.

The National Sleep Foundation recommends adults between the ages of 26-64 should aim to get 7-9 hours of sleep per night [2], and good sleep habits or sleep hygiene, such as being consistent with bed and wake-up times, can also help to improve sleep quality [3].

But sometimes that isn’t enough. And I’ve really been getting into my teas and herbal tonics as an adjunct to better living.

So I would like to share seven sleep teas that are easy to make at home and have been shown to be effective in promoting restful sleep.

1/ Chamomile tea:

Chamomile is a well-known herb for its calming and relaxing properties. It has been traditionally used for centuries as a sleep aid. Studies have shown that chamomile contains compounds that bind to the same brain receptors as valium, which can help to promote relaxation and improve sleep. To make a chamomile tea, simply steep 1-2 teaspoons of dried chamomile flowers in hot water for 5-10 minutes. [1][2]

2/ Passionflower tea:

Passionflower is another herb that has been traditionally used for its calming and sedative effects. Studies have shown that passionflower can help to reduce anxiety and improve sleep quality. To make a passionflower tea, simply steep 1-2 teaspoons of dried passionflower leaves in hot water for 5-10 minutes. [3][4]

3/ Lavender oil:

Lavender is well known for its relaxing and calming properties. Studies have shown that lavender can help to reduce anxiety, improve sleep quality, and increase the amount of deep sleep. To use lavender oil as a sleep tonic, simply add a few drops of lavender oil to a diffuser or add a few drops to a warm bath before bedtime. [5][6]

4/ Lemon balm tea:

Lemon balm is an herb that has been traditionally used for its calming and sedative effects. Studies have shown that lemon balm can help to reduce anxiety and improve sleep quality. To make a lemon balm tea, simply steep 1-2 teaspoons of dried lemon balm leaves in hot water for 5-10 minutes. [7][[8](https://www.ncbi.nlm.nih.

5/ Valerian root tea:

Valerian root is an herb that has been traditionally used for its sedative and calming properties. Studies have shown that valerian root can help to improve sleep quality and reduce the time it takes to fall asleep. To make a valerian root tea, simply steep 1-2 teaspoons of dried valerian root in hot water for 5-10 minutes. [9][10]

6/ Skullcap tea:

Skullcap is an herb that has been traditionally used for its calming and sedative properties. Studies have shown that skullcap can help to reduce anxiety and improve sleep quality. To make a skullcap tea, simply steep 1-2 teaspoons of dried skullcap leaves in hot water for 5-10 minutes. [11][12]

7/ Kava tea:

Kava is an herb that has been traditionally used for its calming and sedative properties. Studies have shown that kava can help to reduce anxiety and improve sleep quality. To make a kava tea, simply steep 1-2 teaspoons of dried kava root in hot water for 5-10 minutes. [[13](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC

If you’re having any trouble sleeping and you’ve tried everything else, try one of these.

Speak soon!

To your best health,

Dr Kpakpo

P.S. If you want to work with me to optimise your health I have 2 spaces left. Reply to this email, or DM me here