Spilling the Tea on Better Sleep: Tea and Tips for Sleep Hygiene

In today's busy, anxious and seemingly ‘always on’ society, achieving a restful night's sleep can often be elusive. However, by working to incorporate good sleep hygiene practices and using natural sleep aids like herbal teas, you can significantly improve your sleep quality. I first learned of Sleep Hygiene from an Occupational Therapist over 8 years ago and it’s something everyone should work on. One such herbal tea that stands out is the Dream Herbal Infusion by Arbonne. This blog will explore the benefits of this tea, delve into the importance of sleep hygiene, and offer practical tips for enhancing your sleep.

The Benefits of Dream Herbal Infusion

Dream Herbal Infusion is a carefully crafted blend of premium botanicals designed to help you unwind and prepare for a peaceful night’s sleep. Let's take a closer look at the key ingredients and their benefits:

1. Lemon Balm has been used for centuries to reduce stress and anxiety, promoting relaxation and better sleep. Studies have shown that lemon balm can improve sleep quality, especially when combined with other calming herbs.
2. Chamomile is renowned for its calming effects. It contains apigenin, an antioxidant that binds to certain receptors in your brain that may promote sleepiness and reduce insomnia.
3. Sweet Basil is not just a culinary herb; it also has calming properties that can help reduce anxiety and improve sleep. The eugenol compound in basil can help relieve stress and promote mental clarity.
4. Peppermint is known for its soothing properties and can help relax muscles and calm the mind, making it easier to fall asleep.
5. Lavender is widely used in aromatherapy to promote relaxation and sleep. It has a calming effect on the nervous system and can help improve sleep quality.
6. Valerian root is a popular herbal remedy for insomnia and anxiety. It is believed to increase levels of a neurotransmitter called gamma-aminobutyric acid (GABA), which helps regulate nerve cells and has a calming effect.

Combining these powerful botanicals, Dream Herbal Infusion provides a natural way to support a restful night's sleep without artificial colours, flavours, or sweeteners.

The Importance of Sleep Hygiene

Sleep hygiene refers to the habits and practices conducive to sleeping well regularly. Good sleep hygiene can make the difference between restless nights and restful slumber. Here are some key tips for maintaining excellent sleep hygiene:

Maintain a Consistent Sleep Schedule Go to bed and wake up at the same time every day, even on weekends. Consistency reinforces your body's sleep-wake cycle and can help you fall asleep and wake up more easily.
Create a Relaxing Bedtime Routine Engage in calming activities before bedtime, such as reading, taking a warm bath, or drinking a cup of Dream Herbal Infusion tea. Avoid stimulating activities like watching TV or using electronic devices, as the blue light can interfere with your ability to fall asleep.
Make Your Sleep Environment Comfortable Ensure your bedroom is conducive to sleep. This means a cool, dark, and quiet room. Consider using blackout curtains, earplugs, or a white noise machine if necessary.
Limit Exposure to Caffeine and Alcohol Caffeine and alcohol can significantly disrupt your sleep patterns. Try to avoid consuming these substances in the hours leading up to bedtime.
Be Mindful of Food and Drink Intake Avoid large meals and beverages late at night. Eating a heavy meal can cause discomfort and indigestion, making it difficult to fall asleep. Drinking too much liquid can result in frequent trips to the bathroom throughout the night.
Incorporate Physical Activity into Your Day Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, try not to exercise too close to bedtime, as it may interfere with your ability to fall asleep.

How Dream Herbal Infusion Supports Sleep Hygiene

Incorporating Dream Herbal Infusion into your nightly routine can enhance your sleep hygiene practices. Here's how you can use this herbal tea to support better sleep:

Wind Down with a Cup of Tea Make a habit of drinking Dream Herbal Infusion about 30 minutes before bed. The calming herbs will help signal to your body that it’s time to wind down and prepare for sleep.
Create a Relaxing Ritual Pair your tea with other relaxing activities, such as reading a book, journaling, or practising deep breathing exercises. This can help create a holistic bedtime routine that promotes relaxation and readiness for sleep.
Use It Consistently For best results, use Dream Herbal Infusion consistently as part of your nightly routine. Over time, your body will begin to associate the tea with relaxation and sleep, enhancing its effectiveness

The Science Behind Sleep and Herbal Ingredients

1. Lemon Balm and Anxiety Reduction A study published in Mediterranean Journal of Nutrition and Metabolism found that lemon balm extract significantly reduced anxiety and improved sleep quality in individuals with mild-to-moderate anxiety disorders.
2. Chamomile and Sleep Quality Research in BMC Complementary and Alternative Medicine demonstrated that chamomile extract can significantly improve sleep quality among elderly individuals with insomnia.
3. Valerian Root and Sleep Latency A study in Sleep Medicine reported that valerian root can decrease the time it takes to fall asleep (sleep latency) and improve sleep quality, making it a useful natural remedy for insomnia.

Sources:
Müller, S. F., Klement, S. (2006). A combination of valerian and lemon balm is effective in the treatment of restlessness and dyssomnia in children. Phytomedicine, 13(6), 383-387. Link
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), 78. Link
Bent, S., Padula, A., Moore, D., Patterson, M., Mehling, W. (2006). Valerian for sleep: a systematic review and meta-analysis. American Journal of Medicine, 119(12), 1001-1009. Link

Conclusion

Achieving a restful night's sleep is essential for overall health and well-being, when we sleep it allows for rest, digest and repair to take place in our bodies. By incorporating good sleep hygiene practices and using natural sleep aids like Dream Herbal Infusion, you can enhance your sleep quality and wake up feeling refreshed and rejuvenated. The calming blend of lemon balm, chamomile, sweet basil, peppermint, lavender, and valerian in Dream Herbal Infusionhere offers a natural solution to promote relaxation and improve sleep.

Start your journey to better sleep today by integrating these tips and making Dream Herbal Infusion a part of your nightly routine. Sweet dreams!

If you're interested in trying Dream Herbal Infusion, click here to learn more and make a purchase.

Aisling