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Soothing tea - types and recipes

Soothing tea - types and recipes

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After a hard day's work, before an exam, before a special event, or perhaps to fall asleep, a soothing tea can do some good. Mother Nature has a wide variety of plants at her disposal, which have a calming, relaxing and possibly also sleep-promoting effect. In the following lines you will learn interesting facts about some sedative plants - about their application, their area of ​​application and their types. We also present various tea recipes.

Various medicinal plants

Various medicinal plants have a calming effect. A few examples are presented in the following lines. They can be used individually, but can also be found in various tea recipes.

The following applies to each individual medicinal plant mentioned: a teaspoon is poured with about 250 milliliters of boiling water and then brews for about seven to eight minutes. If you prefer a very light tea, take the amount that can be taken up with three fingers per cup (so-called three-finger dose). The effect is not diminished.

1. Real valerian (Valeriana officinalis)

Valerian can be found everywhere in Germany. On damp meadows, in forests and on river banks. Valerian was very important in ancient times, and the plant has since been known as a general cure. It was and is used to relieve pain, cough, eye discomfort and as a diuretic.

Today it is on everyone's lips, above all because of its calming effect. Nervous arousal, nervous sleep disorders and nervous heart problems respond quite well to treatment with valerian. Accordingly, a soothing tea often also contains this plant. In order to intensify its effect, valerian is often used with other medicinal plants, such as lemon balm and hops,

2.Hops (Humulus lupulus)

Hops are not only found in beer, but can also have an effect as a soothing tea. Hops belong to the hemp family. He originally comes from Eastern Europe. It grows wild in damp bushes and on river banks and is cultivated in many countries in the temperate zone. This plant was already known in the Middle Ages and still is today.

Hieronymus Bock's (1498 - 1554, German botanist, doctor and preacher) records that hops were used at that time for blood purification, should help with swelling of the spleen and liver, and the hop flowers, added to wine, drive out fever and act against poisoning . Today hops are mainly used for sleep disorders, hyperexcitability, nervous restlessness and anxiety disorders. It is often contained in tea blends to calm you down.

3. Lavender (Lavandula)

For years, lavender has been associated primarily with mothballs and perfume from older women. But the lavender has long made its comeback and is now used again as a remedy. It belongs to the labiate family and can be found mainly in the western Mediterranean.

Hildegard von Bingen first reported on its medicinal effects. After that, lavender was found in almost every medicinal herb book. At that time he was said to be diuretic, calm the heart, relieve toothache, and help with dizziness and body aches. Today lavender is used for nervous exhaustion, sleep disorders, nervous stomach and intestinal disorders and for calming. It does not make you tired, so it is also recommended before exams or before visiting a doctor. The tea tastes particularly good if it is sweetened with a little honey.

4. Melissa (Melissa officinalis)

Like the lavender, the lemon balm, also lemon balm, belongs to the labiate family. The plant, which is also very popular with bees, was known as a remedy in ancient times. The Benedictine monks later brought the lemon balm from the Mediterranean countries over the Alps and cultivated them in the monastery gardens.

This wonderfully fragrant plant is mainly used for nervous stomach complaints. But it also does its best when falling asleep and as an addition to a calming tea. It is also known as a component of the lemon balm spirit, which used to be used to strengthen colds.

5. Passion flower (passiflora incarnata)

This beautiful flower originally comes from the tropical rainforests. The Mayans and the Aztecs already valued their relaxing and calming effects.
This plant got its name from the church. In 1605, the Spanish missionary and Father Simone Parlasca sent a copy to Rome. The church princes there saw the flowering of the passion flower as an illustration of Christ's torture tools. The Passiflora works with nervous restlessness and with fear. So a soothing tea benefits from this plant. In naturopathy, it is often used in capsule form or as a tincture.

6. Bitter orange (Citrus aurantium)

The bitter orange is best known in the Mediterranean countries and belongs to the diamond family. It is believed that the Persians and Arabs brought it from India to North Africa and Spain in the 10th century. Arab doctors reported about her and said it had a poisonous effect.
Today the bitter orange blossoms are used for calming and promoting sleep.

7. St. John's wort (Hypericum perforatum)

St. John's wort is a beautiful to look at, yellow flowering plant and grows on the edges and dams, in light forests and bushes. Their leaves look like they are perforated. The reason for this is the oil it contains. The yellow flowers turn blood red when rubbed in the hands. Known is the "red oil" obtained from the flowers, which is very helpful for nerve pain.

Pedanios Dioskurides, a Greek doctor who lived in the first century, used Hypericum for burns and sciatica.
Today St. John's wort is prescribed in high capsule form by doctors for mild depression. The tea variant is a very gentle form to bring some calmness to life and to alleviate fears. A soothing tea can contain only St. John's wort, but can also be mixed with other plants (see recipe number 2).

So far it has not been possible to adequately prove which ingredients of St. John's wort are responsible for their effects. It should also be pointed out at this point that St. John's wort interacts with other medications or can weaken their effects. Pregnant women should discuss the use of the herb or oil with their doctor.

It should also be mentioned that the preparations that are freely available in supermarkets and drugstores (due to legal regulations) often contain a much lower dosage than products from the pharmacy.

Lemongrass / Lemongrass (Cymbopogon citratus)

The home for lemongrass is East India and Indonesia. It is not only used as a spice for Asian dishes, but is also used in soothing teas. It is the citrus taste that makes this tea so popular. The lemongrass has an antispasmodic, calming and also mood enhancing effect. It is also used for mild indigestion.

9.Basil (Ocimum basilicum)

Basil is best known as a spice. Who does not know the summer dish "tomato mozzarella with basil" or the green pesto, which tastes so delicious.
But basil is also worth trying as a tea. After drinking meals, basil is good for the digestive system. It also alleviates intestinal cramps or menstrual pain. Basil also has a slightly calming effect.

Tea blends

The medicinal herbs mentioned can be used individually, but also in a wide variety of tea recipes. Here are a few examples:

Recipe 1

The following soothing tea helps with nervous arousal.
For this you need 20 grams of valerian root, 20 grams of lemon balm leaves, 20 grams of lavender flowers, 10 grams of bitter orange flowers and 10 grams of hop cones.
A teaspoon of the mixture is scalded with about a quarter liter of boiling water and strained after at least five minutes (preferably seven to eight minutes) and drunk in sips. It is best to do this before bed or when needed.

Recipe 2

An alternative to the tea mentioned above is as follows: 20 grams of St. John's wort, 20 grams of lemon balm leaves and 10 grams of valerian root should be included in the mixture. A teaspoon of it, like the other recipes, is also poured with a quarter liter of boiling water and should then steep for about seven to ten minutes.

Recipe 3

This is a pure calming and sleeping tea. To do this, you need equal amounts of valerian root and hop cones. Hawthorn leaves can also be added (these calm the heart above all). A teaspoon of the mixture is scalded with 250 milliliters of boiling water and has to steep for at least ten minutes. The tea works best if it is drunk half an hour before bedtime.

Recipe 4

This is a soothing tea that can also be drunk in between or if necessary. Lemon balm leaves, lavender flowers, and bitter orange flowers are mixed in equal parts. Again, a teaspoon is brewed with a quarter liter of boiling water and then, depending on your taste, takes seven to ten minutes.


A soothing tea is especially intended for the evening, after work, after a hard day. Or if the head cinema works overtime and it is not possible to fall asleep at all. But also during the day when the nerves are bare again and the nervousness really spreads.

The various individual herbs or tea blends should never be drunk more than four to five weeks at a time. Two to three cups a day are also sufficient. If the tea is too bitter, you can sweeten it with a little honey. It is important to consciously drink the tea in small sips. This alone focuses on the essentials and contributes a little to calming and relaxing. As a rule, no side effects are expected. If this is the case, the medicinal herb should be avoided. (sw)

Author and source information

This text corresponds to the specifications of the medical literature, medical guidelines and current studies and has been checked by medical doctors.

Susanne Waschke, Barbara Schindewolf-Lensch


  • Pia Dahlem, Gabi Freiburg: "The Great Book of Tea", Moewig, 2000
  • Sandra Reichör, "Healing teas: made from mushrooms, herbs and roots", Freya 2018
  • Abolfazl Shakeria et al. "Melissa officinalis L. - A review of its traditional uses, phytochemistry and pharmacology.", 2016, (accessed January 19, 2019), Elsevier Journal of Ethnopharmacology

Video: How to make herbal tea. Magical Ayurvedic Tea. Herbal Tea Recipe. The Health Space (September 2022).


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