Chamomile and sleep – learn about the relaxing and calming power of the popular herb

For centuries, chamomile has been known for its healing properties and ability to improve skin health. This small flower with a soothing fragrance is also one of the most important herbs used to treat sleep problems. By putting us in a relaxed and calm state in the evening, chamomile aids the process of falling asleep and helps prevent sleep disturbances during the night. Chamomile tea is prized for its delicate flavor and relaxing aroma, making it an excellent choice for those looking for a beverage to drink before bed. Consuming chamomile tea before going to bed ensures a restful night’s sleep, while guaranteeing numerous health and beauty benefits.

In a nutshell:

• Of all the herbs available, chamomile is undoubtedly one of the safest and most versatile options. It also has one of the most numerous range of health properties.
• Chamomile, an herb that has been known for many centuries, is rich in apigenin and other active compounds that provide extensive benefits to the human body. Its potential to improve mental and physical health is equally noteworthy.
• Chamomile has been shown to be an exceptional decongestant, helping to relieve abdominal pain, colic, inflammation and infection. In addition, it has been found to provide support for maintaining healthy skin.
• Chamomile is a well-known sedative preferred by many people. It alleviates symptoms associated with stress, reduces mental fatigue and reduces nervousness and anxiety.
• If you are looking for a drink to consume before bedtime, chamomile tea is a suitable option. This drink has a calming effect on nerves, speeds up the process of falling asleep and improves the quality of sleep.

Chamomile – a well-known and well-loved herb with a rich history and a wide range of uses

Matricaria chamomilla L., commonly known as common chamomile, is a highly regarded medicinal plant characterized by its tonic effect on the psyche with excellent anti-inflammatory, astringent, regenerative and many other health-promoting properties. The effectiveness of chamomile has made it a staple in the world of herbal medicines. It has been known since ancient times, and its numerous medicinal properties have contributed to its increasingly strong position in the market from decade to decade.

Chamomile, a member of the Asteraceae family, is a small shrub that grows up to 60 cm tall. The raw herbal material is the chamomile flower, which has white petals and a yellow center. It is commonly found in meadows and fields. The flowers are gathered in inflorescences called baskets. Chamomile baskets are picked during the flowering season, which is between May and July. They are then dried in shaded, well-ventilated places.

The ubiquitous chamomile can be found in a wide variety of places, including fields, baulks, road edges, meadows, mountain slopes, debris fields, around houses, in gardens, and in forest clearings.

Originally from the Mediterranean region, the plant occurs naturally in Europe and Asia. The name “chamomilla” comes from Greek and is derived from the words “chamos” and “melos,” which are translated as “earth” and “apple,” respectively. Responsible for this name is the scent of the herb, which contains notes of both earth and apples.

The beneficial properties of chamomile for health and care have been known since ancient times. The Egyptians held chamomile in high esteem and considered it sacred, believing it to be under the protection of the god Ra. Similarly, the Germans believed it had divine properties.

Chamomile was a popular remedy for various diseases in many ancient societies. The Egyptians and Greeks in particular used it as a remedy for colds and fevers, as well as for digestive and nervous ailments. Over time, chamomile found practical use in the Middle Ages, where it was used not only for medicinal purposes, but also for its fragrance, which was spread indoors.

Chamomile – composition and effects

Chamomile contains a rich array of compounds, including flavonoids, terpenoids and coumarins. These compounds contribute to its anti-inflammatory, antispasmodic and antioxidant properties. Chamomile is also widely known for its soothing and calming effects on the skin, making it a popular ingredient in skin care products. In addition, chamomile has been found to have antimicrobial properties, making it effective in treating many skin conditions. Overall, chamomile’s exceptionally abundant composition makes it a valuable resource in a variety of fields, from medicine to cosmetics.

One of the main reasons why chamomile is valued for its health benefits is its high concentration of essential oil. This oil is responsible for many properties that contribute to better health, including its antimicrobial effects, regenerative abilities and relaxing properties.

The presence of flavonoids in chamomile influences several beneficial effects on the human body, such as antioxidation and protection of blood vessels. Of particular note here is apigenin, a specific flavonoid found in several products, including chamomile. It is responsible for several important health effects, including the ability to reduce inflammation, protect nerve cells and improve sleep quality.

The benefits to the digestive process are due to the potent set of active compounds present in chamomile, such as bitters, mucilages and tannins. These compounds work together to relieve digestive discomforts such as colic, constipation, bloating, stomach and intestinal cramps and indigestion. In addition, chamomile has positive effects on the liver, urinary tract and bile ducts. It is worth noting that the effectiveness and safety of chamomile is evidenced by the fact that it is given to newborns as the first drink after milk.

Chamomile has many valuable active substances in its composition, including:

• catechin tannins,
• flavonoids,
• phytosterols,
• polysaccharides,
• mucilages,
• bitters,
• choline,
• vitamin C,
• phenolic acids,
• potassium,
• essential oils.

Chamomile – an ally of good sleep, calm psyche, healthy skin and well-functioning digestive system

Chamomile shows many positive effects on our mental sphere, including, very importantly for those struggling with insomnia, helping us to fall asleep. It also serves as a home remedy for aggravated mood, irritability and other nervous ailments. It is also an effective remedy for abdominal pains and cramps and a valuable assistant for respiratory discomforts (such as sore throat, dry throat, sinusitis, bronchitis, etc.).

Thanks to its impressive versatility, potency and rich composition, chamomile is an effective herbal remedy for many other ailments as well. It has a very wide range of uses, so it should find a permanent place in every kitchen.

The main benefits of chamomile include:

• has a calming effect on the nervous system,
• has a relaxing effect, relieves nervous tension and provides relief from stress, irritability and anxiety,
• provides an aid against mood swings and depressive states,
• promotes healthy and restful sleep,
• helps you fall asleep faster,
• is known to improve food digestion processes, while actively fighting gastrointestinal problems such as bloating, colic, constipation, intestinal cramps,
• improves comfort in the abdominal cavity after eating a hearty and heavy meal,
• has a protective effect on the mucous membranes,
• has the ability to fight bacteria, fungi and other harmful microorganisms,
• activates the process of reducing inflammation, whether it takes place within the skin or inside the body,
• beneficially affects the functions of the body’s immune system,
• When used in the form of inhalation, it helps to resolve infections of the upper respiratory tract faster,
• is known for its expectorant properties,
• has an antiseptic effect, helps with mouth and gum infections,
• has both rejuvenating, restorative and tonic properties,
• helps stabilize blood glucose and cholesterol levels,
• accelerates the body’s natural self-healing processes,
• has the ability to soothe inflammation, irritation, swelling, redness, rashes,
• has the ability to inhibit sebum production, at the same time has a normalizing effect on the skin,
• helps fight skin lesions, minimizes skin irritation,
• has a beneficial effect on the condition of hair, has strengthening and brightening properties.

How does chamomile affect sleep? What results can we expect by drinking chamomile tea at night?

Chamomile has a mild sedative and relaxing effect. It helps fight bad mood and get rid of tension from the body after a hard day. Consumption of chamomile tea has been shown to effectively minimize chronic stress and relieve feelings of anxiety and internal imbalance. In addition, it is believed that consuming strong chamomile infusions before bedtime speeds up falling asleep and improves the overall quality of sleep.

The presence of apigenin in chamomile gives it neuroprotective properties, meaning that the herb protects nerve cells from damage caused by free radicals. Perhaps more interestingly, the apigenin in chamomile shows the ability to attach to benzodiazepine receptors in the brain, causing the herb to have a calming effect and minimize feelings of anxiety.

The benefits of chamomile in promoting restful sleep and providing support for the nervous system are increasingly being recognized. The soothing properties of chamomile help calm the mind and body, which translates into falling asleep more efficiently and quickly and maintaining sleep throughout the night. In addition, chamomile has been shown to reduce anxiety and stress, so including it in your pre-sleep routine can comprehensively improve the quality of our sleep, which in turn can result in better recovery and a better sense of well-being.

How chamomile works on sleep and the nervous system:

• relieves feelings of tension in the muscles, reduces tension in the neck and head, reduces feelings of fatigue,
• has a calming effect on the emotional state, reduces stress and anxiety, resulting in a feeling of relaxation and relief from worries,
• helps calm thoughts and achieve a state of relaxation,
• helps to enter a state of sleep faster,
• prevents waking up during the night.

What other drinks are worth consuming in the evening to alleviate sleep disorders?

When it comes to drinks that promote restful sleep, herbal teas are the best choice. In addition to chamomile, there are a number of medicinal plants that are effective in speeding up falling asleep and improving the quality of sleep (improving deep sleep, minimizing night waking, etc.).) Infusions of lemon balm, angelica, hops, lavender, hawthorn, valerian, cordial can replace chamomile tea. Alternatively, you can prepare a mixture of various herbs that promote sleep.

Herbs recommended for better sleep have calming properties and can effectively relax both mind and body before going to bed. Moreover, warm cocoa can also contribute to a good night’s sleep due to its tryptophan content, which is an amino acid that is a precursor to melatonin, the hormone that normalizes sleep and circadian rhythm. On the other hand, it is recommended to avoid caffeinated beverages before bedtime to ensure undisturbed rest.

If you are struggling with insomnia, it may be beneficial to focus on practical factors that affect sleep, such as the quality of your mattress, pillow and the atmosphere in your bedroom. Making sure the room is neat and free of any distractions, such as excess light, can also promote better sleep. Poor quality mattresses or ill-fitting pillows can have a very negative impact on sleep quality.

Avoiding stress triggers is also recommended. If you are experiencing nervousness or insomnia as a result of these factors, it may be worth experimenting with a therapeutic weighted quilt. You can find both adult weighted quilts and children’s weighted quilts at many stores.

How to give chamomile tea for sleep?

Chamomile tea can be drunk in many ways. Chamomile flower can be brewed alone or mixed with other herbs. The drink can be hot or cool, with or without additives. But regardless of the method, if the goal is to relieve insomnia symptoms, it is recommended to consume chamomile shortly before bedtime.

Looking for a quick and easy chamomile tea recipe to help you fall asleep? Look no further! Follow the simple steps below to prepare a chamomile infusion in no time:

To make chamomile tea, start by pouring one full tablespoon of loose chamomile or putting two bags of express chamomile into a glass or mug. Pour in about 200 ml of boiling water. Cover the vessel and let the liquid steep for 10 minutes. Then strain the tea.

If necessary, you can add sweeteners such as sugar, xylitol, honey, or you can slightly sour the drink by adding lemon juice. In addition, you can add other ingredients, such as dried apple, ginger, cloves, orange slices, syrup or juice of your choice. It is recommended to drink the tea before going to bed.

Chamomile – contraindications

Although chamomile is known to improve digestion, bring a sense of inner peace and improve the quality of sleep, it may not be suitable for everyone.

There are specific situations in which it should be used with caution. First, those suffering from chronic ailments and taking medications should consult a doctor before consuming chamomile infusion. Moreover, people suffering from asthma, allergies or experiencing acute inflammation and organ failure should avoid chamomile altogether.

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