Get ready, because I am going to reveal to you four natural infusions that by just drinking a cup every night, sleeping will no longer be a problem. Believe me, your sleep can improve and without the undesirable side effects of medications, addiction, dependency and other very serious ones. It doesn't matter if you can't fall asleep or if you're one of those people who wakes up at night at three or four in the morning and can't go back to sleep, I have an option for every problem and I'm not only going to reveal this to you, but others.
habits that will prevent you from sleeping well. Let us begin. If you can't fall asleep, I'm going to recommend one of these two infusions or teas and I'm going to teach you how to prepare them.
Let's start with this one. Valerian tea. Valerian has been used for a long time to calm anxiety, stress and to sleep better.
In fact, there is a large study that was done a while ago where 80% of people who used valerian improved their sleep. Valerian acts on your brain, producing sedation and relaxation of your neurons and this leads to improved anxiety and the ability to fall asleep faster and in a better way to prepare valerian tea. There are different ways.
The one I use is the following: It uses the valerian root. Take a cup of between 200 and 250 milliliters of water and bring it to a boil. Then turn off the heat and add a large spoonful of dried valerian root and wait 10 to 15 minutes.
Then you can strain it and drink it 30 minutes to an hour before going to bed. If you don't have dried valerian root, you can also use it in powder form that comes in dry extract or you can also use the essential oil. For me it is best to use the root if you have the powder or if you can buy it.
Supplements come in between 300 and 600 milligrams and are taken 3 to 4 times per day. What I recommend is a small tea 30 minutes to an hour before going to bed. Of course, be very careful with children under three years old and up to 12 years old.
I don't recommend it to you . Let's go to the second infusion. If your problem is that you can't fall asleep, lavender tea is fantastic and its flowers are used.
These ones here, which have linalool, a powerful antioxidant. Lavender acts similar to valerian because it is an anxiolytic, but it also helps increase sleep. People who drink valerian tea fall asleep faster and report resting better the next day.
The way to prepare is very simple and here yes, be very careful because many people do not like lavender because it is very invasive, very strong and has a taste that if you do not like it is very invasive, then take between 150 and 200 milliliters of water. It is a little less than a cup, let it boil and then place between one to two tablespoons of dried lavender leaves to your liking and leave it on minimum heat for about five minutes and then park it for another five minutes. Then strain or if you used an infuser, that's it.
And drink it 30 minutes to an hour before going to bed. If you drink this tea accompanied by a good book, accompanied by warm lights that are yellow, they are not these white ones that are illuminating me and away from the computer screen and cell phone. I assure you that your sleep will improve.
Now many of those watching us will say Doctor, but I fall asleep quickly. My problem is that I wake up at 04:00 and I can't go back to sleep. I wake up with insomnia and then I feel sleepy.
All day I feel tired. Then the following infusion is for you. If you wake up at night, passionflower can help.
For those people who get up at three am because it has bitex without its secret compound that comes precisely from its aerial part, from this part that is here, but also a little from its stems. It is important because it is anxiolytic and sedative. Many authorities around the world recommend it as a mild anxiolytic, without serious side effects , and also to help you fall asleep.
Obviously, it does not produce addiction or dependency and the way to use it is to take its dried leaves, which you can make at home or I personally buy them. In a diet, 200 milliliters of water are heated and placed between one to two tablespoons of soup . dry leaves after the water has boiled and let it sit for 10 to 15 minutes and take it an hour to an hour and a half before going to bed, You can add a splash of lemon if you like.
Now it also comes in powder form. The powder is used between 250 milligrams to two grams and is taken one to four times per day. Its oil is used 2 to 4 milliliters up to three times a day.
Didn't I tell you something? But valerian can also be used as an anxiolytic, not only as a sedative. If you are very nervous in the afternoon early in the morning and should not drive or have activities, drinking a cup of this can help calm you down or if you are going through a bad time.
However, if you are going to drive or have activities to do, be very careful because it will sedate you. And the 4th option that I want to give you is this one that I love and is called Chamomile. Chamomile has a very powerful antioxidant called Apigenin.
Apigenin is so powerful for sedation and sleep that apigenin extracts are already sold that come in between 50 and 75 milligrams. I don't recommend that. I recommend tea for that.
Take it. Let the dried chamomile or chamomile soak in hot water sit for about 5 to 7 minutes and drink the infusion between 30 and 45 minutes before going to bed. It will help you calm down and improve your sleep.
Now none of these are going to work for you if you do the following activities. If you drink green tea, coffee or black tea one or two hours before bed because it will keep you active. And many of you will say Doctor, I drink coffee before bed and I sleep perfectly.
Lie. Maybe you fall asleep quickly, but your brain won't get to rest. The brain waves will not have rested.
Your body will not repair itself. Do not do that. Another thing you shouldn't do.
Screens Two hours before bedtime. Cellular television. Try to have a book.
Be careful with white lights. In any case, warm lights. And another great tip.
Do not eat heavy food at least 2:30 before bedtime. Not only because you will feel bad, you will have reflux and other problems. But because they will increase your body's cortisol.
Your body will remain alert, digesting food and it will take you longer to fall asleep and especially when you reach the deep part of sleep. So, beware of people who say doctor, I can't sleep because many of them do this, they even drink large amounts of water before sleeping, then they wake up at 03:00. Passionflower in that case will not help you.
Don't drink water two hours before going to bed. Drnk all day when you get up and take these infusions in 150 or 200 milliliters to avoid getting up. But if you change your habits, sleeping better naturally and without medications that cause addiction or other serious side effects is possible.
I hope this talk has been useful and informative for you. I send you a big hug from our part of the world.
