Lavender tea's delicate, aromatic flavour drifts you to a good night's sleep. Here's why + a sleepy time tea recipe
We love our lavender, don't we? It's one of the most loved fragrances in the world, known for its restful calming effects, making it an essential in a sleepy time tea. Move over chamomile, make room for lavender!
Lavender tea is made from the fresh or dried buds of the Lavender flower, Lavendula angustifolia. Originating in the Mediterranean, it is now cultivated all over the world, including in my garden! Lavender brings a distinctive flavour and aromatic fragrance to foods. My son, Javid, flavours the most delicious ice creams with it; his gal Bri likes to flavour cakes and icing with it; and we make a simple syrup to add to drinks. Gin and lavender tonics anyone? I also use Lavender in my body care products for its calming scent and capacity to maintain clear skin complexioned boost cellular health. And I use it in a tea blend I make for a relaxed night's sleep. Between care taking of Thom and the garden, running all things Free Lion and being there for my boyz-to-men as required, I find getting a solid sleep can make all the difference to my day ahead.
But let's get back to talking tea. Lavender is a herb and a member of the mint, oregano and rosemary family. So it comes by its health benefits honestly. But what can a lavender tea do for you?
1. Improve Sleep
Lavender induces calm. Its relaxing effects can help improve sleep and be used to help you get there. According to Health Canada, Canadians are not getting enough sleep. 1 in 2 adults have trouble going to sleep or staying asleep; 1 in 5 adults do not find their sleep refreshing; and 1 in 3 adults are having trouble staying awake during the day. Health Canada puts this trend down to sedentary lifestyles and chronic stress. Not a surprise, given everything we're having to deal with these days. Enter Lavender Tea!
Drinking Lavender tea before bed can help you achieve a more restful sleep. According to a sleep study in Taiwan conducted with women post partum, Lavender tea helped participants' sleep quality improve. They also reported decreased depression symptoms and were able to be more present with their infants for better bonding. In another study of lavender and the nervous system, lavender taken orally, inhaled or massaged into the skin was found to decrease anxiety and improve mood levels. Yet another study conducted by psychologists at Wesleyan University with 31 men and women found that lavender increased slow-wave sleep, instrumental for slowing heartbeat and relaxing muscles. Participants slept more soundly with lavender than without. They also reported feeling more energetic in the morning.
2. Preventative Holistic Health
Western medicine is an allopathic system. That means it treats symptoms and not the whole person. Its goal is to eradicate, mend and repair, which is brilliant when you have a condition that will benefit from such treatment. The holistic approach is more about prevention, a philosophy that underpins many "Alternative" medical approaches.
Lavender tea fits in here perfectly. It can be taken as a preventative measure, to maintain balance in your body, delivering many desired health effects. Lavender tea is full of antioxidants to help you eliminate those pesky toxins from your system, working to prevent them from wreaking havoc on human cells through mutation, degradation or oxidative stress.
Lavender tea contains high amounts of antioxidants and antibacterial compounds (like Vitamin C, calcium and magnesium) that can help boost your immune system against colds, bacterial, fungal and viral infections. It has properties that can reduce inflammation which, in turn can help prevent a host of eventually serious ailments like heart issues or arthritis. Its antispasmodic properties can also help with joint pain while helping to minimize muscle spasms. The same can be really helpful with menstrual cramps.
Lavender tea can also help soothe digestive issues like nausea or diarrhea or indigestion. More importantly, it can help stimulate production of bile while will help your body break down foods more effectively. It can also help open up chest airways, making it easier to breathe. That's the added bonus of smelling your lavender tea between sips.
Lavender Borage Sleepy Tea
This calming warm tea is just the thing to help you unwind. The best time to drink a sleep tea is 30 minutes before crash time.
You can infuse the flowers into water. Or for an extra pre-bedtime sleep kick, infuse the flowers into the milk of your choice. Dairy milk and almond milk both contain tryptophan which increases serotonin, the precursor to the sleep regulating hormone, melatonin. I've honey as a sweetener but also because it helps release melatonin in your brain. You can replace honey with another sweetener for a vegan option.
You can have your lavender tea straight up, no chaser. Or you can blend it with other plants that promote relaxation and calm. For this recipe, I have included Borage flowers, a calming, cleansing staple in the Persian diet, for its relaxation and stress relieving properties.
1 cup of water, milk or almond milk
1 tsp dried borage flowers
1 tsp dried lavender flowers
1 tsp honey or stevia
1. Place the water, milk or almond milk into a small saucepan on medium heat. Heat to very hot, not a roaring boil.
2. Add the dried lavender buds and dried borage flowers to the saucepan
3. Allow to steep for 5 or 6 minutes.
4. Pour into a mug through a strainer
5. Add honey or sweetener of your choice.
6. Drink. Rest. Reset. Relax. Nite Nite!
Disclaimer: I'm not a doctor. The information I have provided about herbs and sleep are from my own research experience. I encourage you to find your own answers for what works best for you and your body.
5 natural headache remedies to consider before reaching for the pills
We're all going through a lot of stress and change right now; which means headaches may definitely be a part of your day to day experience. Many of us pop a pill and carry on. But a headache is really your body speaking to you through nerve signals sent from the blood vessels and muscles in your head. Your body might be telling your it's missing something--like a breather, a drink of water or some essential nutrients. Or it might be sensitive to something in your diet or your environment. Headaches can be triggered by a number of things: stress, fatigue, allergies, eyestrain, poor posture, a hangover, low blood sugar, hormones, or gut issues.
So, how can you help your headache go away or prevent one from happening? And are there natural ways that can help? Answer? YES, of course there are! And here are 5 of them to consider trying before you reach for a pill.
1. Get Hydrated
Often a headache is a sign of dehydration. Being dehydrated can cause irritability and interfere with concentration, making symptoms seem even worse. In fact, studies have shown that chronic dehydration is a common cause of tension headaches and migraines. But the good news is that still other studies have shown that drinking water relieves headache symptoms in most dehydrated individuals within 30 minutes to three hours.
So, the first thing to try immediately is to drink a couple of glasses of water or an electrolyte drink. The latter are especially useful in the case of a hangover headache, as alcohol dehydrates. Ideally, choose an electrolyte beverage without artificial colors and sweeteners as these can add to a headache. My favourite electrolyte option is Hydralyte fizzy tabs. Not too sweet, easy to use and carry with you. Bonus: it’s made in Canada, my home on Native land.
To help avoid dehydration headaches, focus on drinking enough water throughout the day and eating water-rich foods. Between the two of these, aim to consume 2 litres a day.
Your headache could be your body telling you it’s low on magnesium, needed for over 600 cellular reactions from making DNA to controlling how your nerves and muscles work. Magnesium keeps your bones strong, heart healthy and blood sugar normal. It also plays a role in your energy levels. In the brain, Magnesium is the gate keeper for NMDA receptors which are involved in healthy brain development, memory and learning. Without enough magnesium, your nerve cells become overstimulated and could be damaged.
Experts think Magnesium helps to block or lower pain chemicals in your brain while keeping blood vessels from tightening. It may also prevent the wave of brain signalling called cortical spreading depression, which produces the visual and sensory experiences that come with a headache, especially a migraine.
And really, who can say no to dark chocolate with nuts?
3. Get Some Exercise
A little bit of exercise can make big difference in decreasing headaches. Going out for a walk or a bike ride can help oxygenate your system which can reduce headache pain. Not to mention releasing an endorphin or two, which help decrease your sensitivity to pain while boosting your mood and increasing your sense of well-being. Exercise and fresh air can also help promote a healthy sleep pattern, which also lowers the stress that can lead to headaches.
Yoga poses and other forms of stretching can help ease tight muscles and tension in the head, neck and shoulders. This, plus flowing breathing, helps ease headache pain. You can go one further by doing deep breathing and other relaxation techniques can help you focus on the present moment and not on your pain body.
My mother swears by Reflexology. Ask her for advice on healing a headache and she’ll tell you to go massage your big toe! And no wonder... because it works.
According to Traditional Chinese Medicine, Qi (pronounced "chee") is your life force energy. Just as your body has a blood circulation system, so too does it have one for the flow of Qi. When Qi is not flowing smoothly, it may eventually show up as physical symptom, like a headache. So, if you have too much Qi gathering in the head, you might experience intense headache pain. Too little Qi in the head, and you might experience a milder, and achy headache. The key to relieving the pain, intense or mild, is to get the Qi flowing smoothly through your head. That’s where Reflexology comes in.
Reflexology involves the physical stimulation of specific acupressure points on the feet and hands to promote Qi circulation to optimize body function. Reflexology points are thought to be connected to the internal organs, brain, blood circulation, and nerve function by your Qi. Massaging those points on your foot or hand unblocks the flow of Qi and brings the body back into a healthy balance. And yes, you guessed it, one of those pressure point lives in your big toe!
Visit Chinese Reflexology with Hollie Tse for a more detailed explanation of how to give yourself a headache relieving Reflexology massage,
5. Head Massage using Aromatherapy
Plants and their essences have been used for centuries for their medicinal and healing properties. Certain oils are known for their ability to ease aches and relax the accompanying stress. Our Head Balm is formulated with four of these for their headache relieving properties.
Peppermint Essential Oil is known for its cooling properties and ability to help relax muscles and ease pain. It also stimulates circulation, which brings more oxygen to the brain which helps ease tight muscles.
Lavender Essential Oil is commonly used for stress relief and relaxation. There’s also strong evidence that lavender can help treat headaches and migraine.
Eucalyptus Essential Oil will open up the nasal passages, clear the sinuses, and help relieve sinus tension that causes the headaches. If your headaches are caused by sinus issues, eucalyptus essential oils can become your new best friend.
Rosemary Essential Oil has powerful anti-inflammatory and analgesic (pain-relieving) properties. It’s been used in folk medicine for hundreds of years for stress reduction, pain relief, and improved circulation, which can all help headaches.
We put those powerful essential oils into a salve which allows for good massagability. The beeswax in the salve does a brilliant job of holding those oils to your head for a longer period of time than a roll on, oil only headache remedy.
Half the magic of our Head Balm is the essential oils; the other half is the massage you give yourself. Rachel Richards walks you through the massage technique in the Video below. Melt some Head Balm between your fingers and thumb in both hands and then follow along with Rachel. Add more Head Balm as needed.
What are your favourite natural headache remedies?