Warm milk and nutmeg makes a delicious, creamy sleep aid. Milk mixed with aromatic spices to treat the mind and body veers into the realm of Ayurvedic medicine. This natural insomnia remedy is, in my opinion, a treat. It takes a minute to prepare, but on those cool, rainy nights, it is a mystic drink to sip before slipping off to sleep.
A word on nutmeg benefits and risks. This fragrant spice has quite a few interesting properties. Gently calming, it is a fantastic remedy for late night restlessness, aka, insomnia. It is warming and stimulating. Rich in volatile oils, nutmeg helps to relieve stomach problems like gas and indigestion. It also has hallucinogenic properties and can be toxic in large doses. As lovely as the aroma is and as delicious as a nutmeg milk can be, this is a sleep aid that probably shouldn't be given to children. Taking more than one teaspoon will likely make you feel sick and it can be dangerous in large quantities.
That being said, here is my warm milk and nutmeg recipe:
- 1 cup milk, soy milk, or almond milk
- 1/2 teaspoon powdered nutmeg
- pinch of ground cinnamon
- 1 teaspoon raw honey
- 1 teaspoon water
Add the spices to your mug (I warm my cup with hot water to start). Add just enough water to make a paste. Slowly heat your choice of milk to just under boiling and then pour over the nutmeg and cinnamon paste. Stir well and let the drink cool to a reasonable temperature. Sip and enjoy as you drift off to a peaceful sleep.
Chamomile and lavender is the quintessential calming flowers combination. This is one of my favorite soothing bath recipes. I love the fragrance, the color, the cleansing feeling of chamomile and lavender against my skin, and I love the deep relaxation.
Start with very hot water to infuse your herbs, but then let the water cool to a comfortable temperature. I also add sweet almond oil to this recipe to moisturize and soften - I feel like a gleaming flower blossom when I get out!
Chamomile and lavender bath recipe:
- 2 tablespoons dried chamomile blossoms
- 1 tablespoon dried lavender flowers
- 1 tablespoon lavender flower powder
- 1 teaspoon sweet almond oil
- 2 drops spearmint essential oil
Add the dried herbs to a muslin tea bag and tie shut. Hang this bag over the faucet so the water runs over it or simply put in your tub as the hot water is filling. Add the lavender powder while the bath is filling and disperse well. Finally, swirl in the sweet almond and spearmint. Soak for at least 15 minutes to get the full serenity effect. Repeat indulgence as desired!
Celestial Seasonings Sleepytime Herbal Tea is probably one of the most well-known and well-loved late night brews. This relaxing bath recipe is inspired by this classic herbal infusion of chamomile, lemongrass, spearmint, tilia, orange blossom, blackberry leaves, and rosebuds. I use a combination of dried chamomile and lemongrass as well as essential oils of spearmint, neroli, and rose.
Chamomile calms your nerves while lemongrass eases tension and uplifts your mood. Neroli is one of my favorite essential oils to use in aromatherapy baths. It has a subtle scent and a wonderful soothing effect on the mind. Spearmint is great for clarifying your thoughts. Rose is another of nature's stress relievers, and the aroma is perfect for rounding out this bath with soft floral notes. To get the most out of this serenity soak, keep your
bathroom door and shower curtain closed to hold in the fragrant sleepy time scent.
For my sleepy time bath recipe, you will need:
- 1 tablespoon dried chamomile
- 1 tablespoon dried lemongrass
- 5 drops neroli essential oil
- 3 drops spearmint essential oil
- 2 drops rose essential oil
- 1 cup milk
Place the dried herbs in a muslin bag and drop into the bath tub while the water is running to infuse the herbs. Meanwhile, add the essential oils to a cup of milk. Swirl into the bath right before slipping in. Step into your tension melting sleepy time bath. Close your eyes, drink in the aroma, and relax.
J'adore matcha. Of course with summer on the horizon I've been enjoying a few fantastic green tea smoothies. And now I've finally taken the rejuvenation plunge; the matcha green tea bath soak. Yes, it's luxurious, maybe too good for words. Matcha is refined, concentrated, and a bit expensive, but bathing in bright green waters, well you have to try it at least once in life.
The matcha bath benefits
I did feel energized after this lovely green soak. It is not the best bed time ritual, but it is great for an evening mind body renewal treatment before studying or getting some late night work done. Don't worry, you won't feel a caffeine jolt, any green tea drinker knows the subtle awakening effects of tea.
As matcha is very high in antioxidants, this is a great treatment for skin rejuvenation and protection. Green tea antioxidants have anti-aging benefits written all over them. Over a decade ago science verified that the polyphenols in green tea have anti-inflammatory, antioxidant, and anti-cancer benefits. Opening your pores with hot water, boosting stimulation with epsom salts, and exposing your permeable skin to green tea, hmmm, sounds tantalizing....
So I tried it. Here is my matcha green tea bath recipe:
- 1 cup epsom salts
- 3 heaping tablespoons matcha powder
- 4 drops peppermint essential oil
Swirl everything into hot bath water. Dim the lights. Prepare your cup of matcha to drink and soak for a good 20 minutes. Warning - matcha residue will make your tub look pale green. Rinse and wipe with a cloth after your bath and after-bath rest for easy clean-up.
These calming bath recipes are for all the ladies out there who could use a little R&R and some natural PMS symptom relief. For the irritability, tension, cramps, and mood swings, try soaking in the soothing waters of one of these PMS bath recipes. A hot soak in itself is also great for easing cramps and back pain.
Comforting bath for menstrual cramps
- 4 drops sweet marjoram
- 2 drops cedarwood
- 2 drops Roman chamomile
- 1 cup epsom salts
Add the essential oils to the epsom salts. Swirl into bath water with your hand. This blend is excellent for relieving menstrual cramps, easing tension, and strengthening your spirits.
PMS bath recipe for mood swings
- 3 drops rose
- 3 drops sandalwood
- 3 drops myrrh
- 1 cup milk
Add the rose, sandalwood, and myrrh essential oils to a cup of milk, cream, or milk powder. This is a perfect soak for balancing emotions and lifting that heavy cloud that can sometimes come with PMS. Tip* keep the shower curtain closed while soaking to contain the aroma molecules.
Tension bath recipe
- 4 drops neroli
- 3 drops geranium
- 1 drop lemon balm (can cause irritation, low-dose appropriate)
- 1 teaspoon sweet almond oil
Use the sweet almond oil as a carrier for your essential oils. Disperse into running bath water, soak, and enjoy.
If you love these aromatherapy baths and want to learn more about essential oils, this is one of the best aromatherapy reference books out there:The Healing Intelligence of Essential Oils: The Science of Advanced Aromatherapy
Who doesn't have trouble falling asleep from time to time? These are my favorite teas that help you fall asleep. They are all gentle, calming, and mildly sedating. A cup or two in the evening is the perfect potion to calm those racing thoughts and nagging worries that can keep you up at night.
1. Catnip
Have you ever tried catnip tea? It is on the top of my trouble sleeping herbal tea list due to its gentle nature — catnip is often recommended for kids. This herb helps to promote sleep with its sedative properties. It's also great for an upset stomach. Catnip is a member of the mint family. Blend one teaspoon each of dried catnip and dried mint leaves. Steep, covered, for about 10 minutes and finish with a sliver slice of lemon.
2. Oatstraw
You've may have heard me say this before, but I just really love oatstraw. Maybe because of its pureness. Its a nerve nourisher, not really a sedative. The more you drink it the stronger your nervous system, the more capable the body is to deal with stress.
3. Passionflower
According to WebMD, passionflower used to be sold in the US as a sleep aid, but was taken off the market in the late 70s because of lack of testing. You can still get it from any natural food, herb, or tea shop and it is found in plenty of herbal tea blends. Traditional Medicinals has a great organic night time tea blend
that features passionflower, chamomile, catnip, and lemon verbena.
4. Valerian
Valerian root is another sedating herbal option. I actually like valerian tea on its own — no honey, lemon, or other herbs. You can drink a cup in the afternoon and another before bed for a great night's rest.
5. Chamomile
Chamomile is not necessarily the most powerful calming herb, but it has the best flavor (think aromatic apple blossoms while sipping). Most people have some in their cupboard. Also, chamomile blends well with other herbs like catnip, linden, passionflower, and lavender.
6. Kava kava
This is a really interesting herb, and the strongest on the list. UMM warns of some concern over liver damage associated with use in rare cases, so all I will say is that kava tea is an option, but talk to your doctor first. I drink the Yogi tea version, which blends kava with a few aromatics; cinnamon, ginger, and cardamon. Seriously though, only use if you don't drink alcohol (this destroys your liver) and you don't regularly take medications. I know a lot of people take antidepressants, anti-anxiety, etc., if you do, or any other drugs for that matter, choose an alternative tea from this list such as oatstraw or catnip and discuss your well-being with your doctor. If your doc doesn't know much about herbs, talk to a licensed naturopath.
I love linden tea! I do admit, I am new to the tilo tea train. It's really not that popular in the States, but it is a regular herbal brew in other countries, especially France. Try it as a late evening, after dinner calming tea instead of chamomile or mint and sip a little bit of soft, sweet heaven.
Linden, which is basically dried lime blossoms, has a long history in European folk medicine as a digestive aid and a treatment for anxiety, irritability, and insomnia. It is also said to be good for elevated blood pressure and insomnia. I drink it because it's calming, quaint, and perfect in herbal tea blends.
My handy natural healing encyclopedia (Shealy's Healing Remedies) says that long-term use helps with stress tolerance by supporting the nervous system. UMM lists linden as an antispasmodic, sedative, and diuretic which may help with coughs, headaches, and infections.
How to make the perfect cup of linden tea?
- Use high-quality, properly stored dried flowers. Stale, dissolved herbs in this case are not a good idea, according to Shealy's encyclopedia, they can be a bit narcotic. Store your linden blossoms in an airtight container, out of the sun and warmth.
- Boil a cup or two of fresh water.
- Steep 1 to 2 teaspoons of the dried herb, or of course just a simple tea bag, per cup of water for five minutes, covered. Sip, enjoy. Not great with milk, wonderful with orange blossom honey.
Linden tea recipes
Tilo is fragrant, with a fresh, slightly sweet taste.
- Blend with passion flower in equal parts for a homemade sleepy time tea.
- Pour a cup of cooled linden tea into the blender with a few ice cubes, the juice of one lime, and one cup (total) of cubed melon and cucumber, and a big teaspoon of honey for a refreshing summer smoothie.
- Blend with equal parts of vervain for the ultimate end of a hectic day I want to relax tea.
Disclaimer
I am not a health professional, but a tea drinker! My goal is to share my experiences with teas and soothing baths. This website does not intend to diagnose or treat any disease. If you need medical advice, consult with the professionals!!!
