Insomnia Fighters - Tea Recipe And Home Made Sachet Instruction To Help You Sleep Better

Excerpt from "...Healthy Sleep: A Guide To Natural Sleep Remedies!"
Lavender
angustifolia and others) is a shrubby flowering bush indigenous to the mountainous regions of the western Mediterranean and is considered have been first domesticated by the Arabians, then later spread across Europe by the Romans. Lavender (L.
Lavender was brought to North America by the Pilgrims and was one of the first garden plants imported to Australia in the 19th century. It can be found in abundance in the wild in many parts of the world as well as being garden grown in a sunny, well-drained area, preferably in mildly alkaline soil. The smaller species will also grow quite easily in well-drained pots. This popular flowering herb's essential oil has been demonstrated to depress the central nervous system in a manner comparable to pharmaceutical tranquilizers.
In addition to the use of lavender flowers in a brewed tea, it may also used in the form of an essential oil distilled from the leaves, flowers and stems of the plant. Lavender is very useful and effective in its usage as a sleep aid.
Rubbing lavender essential oil on the feet is absorbed quickly. Lavender oil can be applied topically to relax the muscles or its aroma can be inhaled for a calming effect.
The essential oil leaves and flowers can also be employed in a sachet underneath the pillow. It is widely used in aromatherapy and can be added to bathwater, dispersed in a vaporizer or simply dabbed on a tissue and breathed in.
It should be noted that allergic contact dermatitis has been documented in some individuals applying lavender products externally.
To safely detect an allergic reaction it is always a good idea to do a spot test before administering a full application.
Also note that not all varieties of lavender are tranquilizing — some, such as Spanish lavender, can have just the opposite effect.
Lavender Mint Tea (One serving)
Ingredients:
* 1 teaspoon fresh lavender flowers (or 1/2 teaspoon dried lavender flowers)
* 1 1/2 to 2 tablespoons fresh mint leaves (or 2 teaspoons dried mint)
* 1 cup boiling water
* Rosemary, lemon balm or lemon verbena, and rose geranium may also be added for an interesting multi-herb herbal tea.
Preparation:
The infuser can then be taken out or the leaves removed with a strainer. Pour boiling water over the mixture; steep 5 minutes. In a teapot or saucepan combine the lavender flowers and mint (either loose or using a tea infuser).
Homemade Lavender Sachet
You will need:
* Lavender plant (stems, leaves or buds)
* Lavender essential oil
* A handkerchief
* 2 needles (1 large to fit 1/4" ribbon and 1 regular size)
* Thread
* Ribbon (1/4" wide)
It should be easy to find all the necessary items listed above from your local craft or floral supply store. You may use lavender harvested from your own plants or order the lavender buds online (just enter "lavender" or "lavender buds" into your favorite search engine to find an online retailer).
Instructions:
You can iron the handkerchief for a crisper look, or simply leave it as is. Fold handkerchief in half, and then fold it in half again. 1.
Now, sew three sides together using needle and thread (or a sewing machine). 2.
The end result will be a lot like a beanbag. Be sure to use a lot of plant material, but don't stuff it too tight. Open the unsown side of the handkerchief and proceed to fill it (like a pillow) with lavender plant pieces and/or buds.

3.
Sprinkle the pieces with lavender essential oil. 8 to 10 drops should be more than enough.
Thread your large needle with 1/4" ribbon and loosely thread to keep the plant materials inside your homemade sachet. 4.
Tie the whole thing off with a knot. 5.
6. Enjoy your new sachet
Valerian Root
It flowers in late spring. In the wild, Valerian root (Valeriana officinalis) is found in high pastures and dry heath land.
The principle components used for medicinal purposes are the roots and rhizomes, which are typically harvested in September and then dried to produce the commonly available herbal product.
George's Herb, Sets Wale, Set Well, and Vandal Root. Valerian is also known by various folk names: All-Heal, Amantilla, Bloody Butcher, Capon's Trailer, Cat's Valerian, English Valerian, Fragrant Valerian, Garden Heliotrope, Phu, Red Valerian, St.
Unlike many other natural herbal sleep aids, to gain the benefits of the effects of valerian root it is necessary to use it on a regular basis, with the full effects coming to fruition slowly and steadily over time.
Regular use of valerian root promotes deep relaxation and sleep. It should be used for about one month to produce results.
Studies suggest that valerian is by far the best natural solution for insomnia and general sleeplessness for most individuals.
Chauffard, Ph.D., at Nestlé Research Laboratories in Switzerland, determined that a 450 mg dose of valerian in an aqueous extract is the optimum dose as an insomnia treatment; a higher dose typically results in grogginess without increasing effectiveness, and therefore care should be taken when administering valerian as a treatment for insomnia. Leatherwood, Ph.D., and F. Research by P.D.
Furthermore, in 1982 Leatherwood and colleagues performed a double-blind crossover study of 128 subjects, which found valerian root to not only be effective as a sedative for insomnia, but also effective in improving the overall quality of sleep in test subjects.
The effects of valerian on the body are similar to that of benzodiazepine, an active ingredient in Valium™, but without dulling effects or next-day lethargy (it has been suggested that Valium's name was inspired by valerian, although the two are completely different chemically and should not be confused as being the same or even related).
Valerian is commonly prescribed as a calming sleep aid and widely recommended for treating anxiety-related sleep problems.
Unlike other commonly prescribed sleep medication, it is entirely nontoxic, does not impair the ability to drive or operate heavy machinery, nor does it exaggerate the effects of alcohol.
It has been documented that valerian can act as a delayed stimulant for some individuals depending on body chemistry.
In the case of certain metabolic conditions, the effect is one of initially calming them down only to cause a surge of energy several hours later - not an effect desired by those interested in using valerian as a nighttime sleeping remedy.
Some professional herbalists suggest taking fresh valerian root extract as opposed to extract from dried valerian, as it is less likely to cause such a reaction.
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Coffee and Tea Are Good for Us? Yes! (First in a Series)

You'll be pleased to learn that many of the foods and drinks you love are not just "okay" as an occasional indulgence—they're good for you! Let's begin with coffee and tea…and I invite you to read my related articles on wine and beer, and on chocolate.
Coffee is made from the roasted and ground seeds of several tropical trees or shrubs of the genus Coffea.
An Arabian legend tells of a goatherd who made a beverage from berries growing on strange shrubs, and after drinking it experienced extraordinary lucidity and wakefulness. The shrubs were said to have been planted by the descendants of the Queen of Sheba, who came from Ethiopia, where Coffea arabica originates.
Nearly 20,000 scientific studies to date have been conducted on coffee or caffeine. Here, in a nutshell, are the results: not only is drinking coffee in moderation no threat to health, it actually can be a boon. It is harmless even during pregnancy, and children are no more sensitive to caffeine than adults.
"Moderate" consumption is generally defined as 300 mg daily—two to five cups of coffee, or four to eight cups of hot tea, depending on the size of the cup. The average American consumes about 200 milligrams of caffeine daily, roughly the equivalent of two cups of coffee (a figure that of course includes those who drink none at all).
Dark-roasted coffees may contain less caffeine than more lightly roasted beans; arabica beans tend to have less caffeine and milder flavor than robusta. There are also significant variations in the variety of coffee or tea and the brewing method used. But because less tea is required to make a cup of tea, generally a cup of coffee has more caffeine—approximately twice as much. On a pound-for-pound basis, tea has more.

It depends. Which has more caffeine, coffee or tea?
"Decaffeinated" coffee and tea contain about 5 mg per cup.
(Now, that's good news for those of us who prefer coffee but feel obligated to switch to herbal tea with the onset of a sore throat or stuffy nose!) This alertness-enhancing effect also can relieve the malaise associated with the common cold. All this has important implications especially for night shift workers and for drivers, as well as for anyone wanting to remain productive on the job after lunch. Caffeine can increase the speed of rapid information processing, alertness, energy, endurance, motivation, and concentration. While individuals vary in their sensitivity to caffeine, some generalizations apply.

Caffeine is a central nervous system stimulant.
So it's no surprise that it's an active ingredient in headache relievers. Caffeine soothes headaches by constricting blood vessels in the brain, which in turn reduces cranial pressure.
Some studies have linked caffeine consumption to a decline in levels of depression and anxiety.
Caffeine has long been known to help asthmatics, many of whom have found regular consumption of coffee to have a moderating effect on attacks. That's no surprise, either, thanks to the ingredient theophylline—a drug prescribed for symptomatic relief of bronchial asthma.
Higher caffeine intake is associated with a significantly lower incidence of Parkinson's disease. That's because caffeine intake reduces the amount of dopamine depletion, one of the characteristics of Parkinson's.
Last but not least, caffeine stimulates metabolism.
Flavonoids are particularly widespread in plants and likewise important in disease protection. A characteristic of many plants is the abundance of compounds with antioxidant properties, and coffee is no exception. Caffeine aside, coffee has a complex chemical composition.
Antioxidants reduce the risk of cancer and prevent good (HDL) cholesterol from turning into bad (LDL) cholesterol, a cause of heart disease. Antioxidants neutralize the effect of "free radicals," highly reactive molecules that travel around the body causing chemical chain reactions that can damage cells, by binding with the extra electrons. Free radicals also have been implicated in strokes, cancer, and the aging process. Substances with antioxidant activity are found to be generated in the roasting process.
Coffee is a good dietary source of potassium. That makes coffee a good choice as a diuretic; potassium loss is an undesirable side effect of most diuretics. Coffee can reduce the risk of cirrhosis of the liver.
Tea is made from the leaves of a shrub of the Camellia genus.
The Chinese first gathered tea leaves in the wild, and have cultivated the tea plant at least as far back as 350 AD. The court of England's Charles II in the 17th century established tea as a fashionable drink for the elite.
The firing, fermenting, and/or oxidizing that is done to the leaves determines whether the tea will be green, black, or oolong.
Tea is a source of vitamins A and B6, thiamin, and riboflavin; nicotinic, pantothenic, ascorbic, and folic acids; manganese, potassium, and fluoride.
Flavonoids are found in all types of tea; green tea has the highest concentration. Tea is being studied for its benefits in enhancing immune function, lowering LDL and raising HDL levels, reducing blood pressure, thinning blood, reducing the risk of heart attack, stroke, and cancer, increasing longevity, aiding digestion, and promoting dental health.
There is convincing evidence for a protective effect of both coffee and tea against colorectal cancers, the second leading cause of cancer-related deaths in the United States. High coffee intake decreases the excretion of bile acids, which are suspected carcinogens to the colon. Because of its diuretic properties, caffeine may help lower the risk of bladder cancer.
(A slight advantage was found in caffeine-containing coffee over decaffeinated.) Interestingly, increased consumption of apple and grapefruit juices correlated with increased risk of stone formation. Greater intakes of coffee and tea, both regular and decaffeinated, were associated with a decreased risk of kidney stone formation, significantly more so than water.
This may not, however, be a straight cause-and-effect relationship: possibly people who choose to drink coffee have more youthful/healthful lifestyles in other respects. One study has found that people who drink coffee are less likely to suffer heart disease than are tea drinkers.
Science has debunked the dark myths that caffeine contributes to breast cancer, bladder cancer, ulcers, indigestion, and osteoporosis.
In some patients, caffeine is associated with temporary rises in blood pressure, so people with high blood pressure might be advised to avoid caffeine during high-stress times. Is there any reason not to consume caffeine?
Moreover, those more sensitive to caffeine may not be able to drink coffee or tea late in the day because caffeine delays the onset of sleep. Worse, some people may not be aware that they are not as rested the following day as they should be, and thus may be more prone to fatigue-related accidents.
Is it possible to become addicted to caffeine? Coffee drinkers do not exhibit the behaviors that define addiction—severe withdrawal symptoms, tolerance, the need to consume the addictive substance at all costs, and antisocial behavior including crimes. Neither coffee nor other products containing caffeine are classified by drug dependence experts as addictive.
Weaning oneself gradually—say, over a week—should minimize the discomfort. The most common withdrawal symptoms include headaches, fatigue, drowsiness, irritability, depression, and flu-like feelings. Nevertheless, giving up caffeine suddenly can be unpleasant.
So drink up—without the guilt.