Attention tea lovers: not only is tea soothing, comforting, and delicious, but certain varieties may also help regulate blood pressure. Although high blood pressure is a serious health concern that affects millions of people worldwide, natural options may positively affect cardiovascular health. Since high blood pressure is a major risk factor for heart disease and stroke, taking action to regulate blood pressure is key for optimal, long-term health.

Should You Drink Tea To Lower Blood Pressure?

When you drink heart-healthy teas, such as chamomile or hibiscus, that is just one step towards a more holistic approach to managing blood pressure. According to research from 2019, active components in certain teas may relax blood vessels. Not only does this help improve how arteries function, but it also works to reduce inflammation and regulate certain processes that affect blood pressure. Continue reading to learn which teas may help you manage high blood pressure. Please note that the effects may vary from person to person, and whether or not the person eats a balanced diet and exercises regularly.

Hibiscus Tea

First on the list is hibiscus tea, which some people call sour tea or roselle. One study found that consuming three cups of hibiscus tea per day reduced systolic blood pressure by an average of 7.2 mm Hg in people with mild hypertension. Researchers believe that hibiscus tea works to improve how endothelial cells lining the blood vessels function. That process may promote healthy blood flow, but the anthocyanins and polyphenols may also lead to a reduction in systolic and diastolic blood pressure levels.

Green Tea

Green tea is another favorite among tea enthusiasts, especially if people look to receive a small caffeine boost. Green tea contains specific bioactive compounds called catechins, specifically epigallocatechin gallate (EGCG). EGCG has been associated with various health benefits, including blood pressure reduction. A meta-analysis of 14 randomized controlled trials revealed that drinking green tea contributed to modest but statistically significant decreases in blood pressure. Other research notes that the antioxidant-rich catechins help improve endothelial function and promote vascular relaxation.

Black Tea

If you prefer black tea to green tea for your caffeine hit, you’re in luck! Several studies indicate that drinking three cups of black tea per day may help lower blood pressure. Researchers attribute this benefit to the flavonoids in black tea, such as theaflavins and thearubigins. These compounds may help to inhibit certain enzymatic activity that causes blood vessel constriction.

Olive Leaf Tea

Made from the leaves of the olive tree, olive leaf tea has a gentle, herbal flavor. Olive leaf tea contains oleuropein and hydroxytyrosol, which are two compounds that support blood pressure regulation by relaxing the blood vessels. A small 2017 study monitored 31 participants who consumed olive leaf tea for 28 weeks. They prepare the tea by steeping five grams of dried and ground leaves in 250 milliliters of hot water. They consumed this tea twice daily over the course of the study. Within four weeks, participants experienced significant reductions in systolic and diastolic blood pressure. 

Chamomile Tea

We cannot ignore chamomile tea, which is known for its mild, soothing, and calming properties. Many people drink chamomile tea to promote relaxation before bedtime. Researchers note that it contains compounds, such as terpenoids, flavonoids, and coumarins, that may help control blood pressure. In a randomized, controlled trial, participants drank chamomile tea for 12 weeks and experienced a significant reduction in systolic blood pressure compared to a placebo. The researchers behind the study suggest that chamomile’s anti-inflammatory and antioxidant properties may contribute to this effect.

As a final note, these teas are not intended to treat high blood pressure. They are not medications and may not work for everyone. Additionally, maintaining a healthy diet and lifestyle may enhance the benefits of these teas. Should you have questions about the teas if you take blood pressure medication, consult your healthcare professional.

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Natural remedies for acid reflux may be a lot closer to you than you realize. Look to your kitchen to find apple cider vinegar, lavender tea, ginger, turmeric, fruits, vegetables, and more. Many of these easily accessible foods may provide relief from acid reflux symptoms, but their health benefits are enhanced when paired with healthy diet and lifestyle changes. This article aims to expose acid reflux and the natural remedies that can quell the burning sensation that occurs in the chest.

What Is Acid Reflux?

There is a valve at the entrance to the stomach and this ring of muscle is the lower esophageal sphincter (LES). In a normal, healthy body, the LES closes as soon as food passes through it. If the LES doesn’t close all the way, or it opens too often, acid that the stomach produces can enter the esophagus. That can cause an uncomfortable burning sensation in the chest, also known as heartburn. If acid reflux symptoms occur more than twice a week, you may have acid reflux disease, or gastroesophageal reflux disease (GERD).

A common cause of acid reflux is a hiatal hernia, which is a stomach abnormality. This happens when the upper part of the stomach and the LES move above the diaphragm, which separates the chest from the stomach. The diaphragm helps keep acid in the stomach, but a hiatal hernia can cause acid to move into the esophagus, causing acid reflux symptoms. Read on to learn about how the following home remedies can provide relief from acid reflux symptoms. 

Chamomile Tea

In addition to reducing stress and calming the mind, chamomile happens to be one of the best herbs for treating digestive disorders. According to health experts, drinking chamomile tea three to four times a day between meals can help relieve inflamed mucous membranes in the digestive tract. That works to normalize digestion, which may relieve symptoms of acid reflux. 

Eat Ripe Bananas

Bananas are naturally rich in potassium, making them fairly alkaline. According to the Academy of Nutrition and Dietetics, alkaline foods may help prevent the stomach acid from irritating your esophagus. Unripe bananas, however, are less alkaline and heavy on the starch, which may trigger acid reflux in certain people. Make sure that bananas are ripe if you suffer from acid reflux. Additionally, focus on eating alkaline foods, including cauliflower, fruits, fennel, and nuts, all of which may offset heartburn.

Deglycyrrhizinated (DGL) Licorice Root

Licorice is a strong demulcent that has proven to be an effective treatment for peptic ulcers. Researchers note that licorice may protect the esophagus from damage by increasing mucus production. Make sure that you purchase the DGL licorice root because glycyrrhizinated licorice can cause some dangerous side effects.

Opt For Cooked Onions Instead Of Raw Ones

Raw onions commonly trigger acid reflux and heartburn. One study in people with acid reflux found that eating a meal with raw onion significantly increased burping, acid reflux, and heartburn. Frequent burping may indicate a higher production of gas, which researchers attribute to the fermentable fiber in onions. Additionally, raw onions are harder to digest and may irritate the esophageal lining, which can worsen heartburn. 

Baking Soda

As we mentioned earlier, alkaline foods are optimal for people who frequently experience acid reflux. Baking soda is naturally alkaline and can help neutralize acid. Because baking soda contains sodium, consult your doctor if you are on a low-sodium diet. Dissolve one teaspoon of baking soda in a cup of water and drink it whenever you experience symptoms.

Aloe Juice For

A quick note about purchasing aloe vera juice is that you need to purchase 100% aloe vera juice. Many varieties can contain excess sugar, artificial flavors, and other processed ingredients. Those varieties will not alleviate symptoms of acid reflux. Aloe vera juice works to soothe the irritation caused by acid reflux, while simultaneously encouraging healthy digestion. If you regularly experience heartburn, drink an ounce of aloe juice before the meal to soothe the esophagus and stomach.

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How many times have you found yourself laying in bed unable to fall asleep? Even if you’re tired, it’s as though your engine doesn’t want to shut off. You toss and turn your way through a night of minimal or poor sleep and wake up poorly rested. That leaves you searching the web for sleep solutions. While there is no one-size-fits all recommendation for better sleep, there are different strategies that can help you get the rest you need. 

People from around the world have developed unique sleep hacks that help them get a good night’s sleep. Some strategies in this article are backed by science, while others stem from anecdotal reports. If you want to have an easier time falling asleep and uninterrupted nights of sleep, read on to learn about sleep tips from South America, Finland, and beyond.

Jujube Fruit

In Traditional Chinese Medicine (TCM),the jujube fruit is frequently used to help calm the mind and emotions. TCM practitioners use this fruit to encourage more restful sleep, in addition to a relaxed mood. Studies show that jujube fruit contains saponins and flavonoids, two chemical compounds that suppress feelings of stress while simultaneously promoting relaxation. Flavonoids and saponins work to lengthen sleep time, and studies show that flavonoids, in particular, boost the time spent in slow wave sleep (SWS). This state of sleep is the most restorative part of sleep, and it’s associated with better memory and learning. 

Hot Foot Soak

Allowing your feet to soak in hot water before bedtime is a popular relaxation technique in TCM. Not only does it help you wind down and soothe tired feet, but it also helps promote more restful sleep. Get a simple plastic bin or use a bathtub. Fill with enough hot water to go up to your ankles. You can add Epsom salt, fruit peels, flower petals, or essential oils to the water if you want. The warmth from the water helps to reduce the amount of vital energy in the mind, according to TCM. It is thought that the warmth draws the qi, energy, away from your head, signaling the brain that it’s time to relax and prepare for sleep.

Sauna Steam

This is a traditional Nordic tradition from Finland, and it involves enjoying a sauna in the evening. Sauna therapy is a regular practice for many people, especially for muscle relaxation and detoxing. The elevation in body temperature actually makes you sleepy, which is beneficial for a good night’s sleep. According to a 2018 review, saunas offer support for people with congestive heart failure, depression or anxiety, rheumatoid arthritis, and COPD. A 2019 survey found that 83.5% of participants reported sleep benefits for one to two nights after sauna therapy. Just make sure to drink plenty of water post schwitz because a sauna is dehydrating. 

Chamomile Tea

Chamomile tea is widely used for its calming properties. The chamomile flower contains apigenin, a chemical compound that binds to receptors in the brain, whereby it triggers sleepiness and relaxation. According to health experts, that ability makes it an excellent choice for people who suffer from insomnia or other sleep disorders. A 2017 study found that chamomile extract had sedative properties in hospitalized older adults. The extract was able to increase sleep quality and quantity. 

The Hammock Habit

Have you ever enjoyed a sway in the hammock while on vacation? There’s something very soothing about it and the gentle swaying can lull you to sleep. For the natives of South and Central America, swaying in a hammock is a common bedtime routine. A 2011 study found that the rocking motion of hammocks may promote deeper sleep in adults. More modern studies on hammocks and sleep are related to infants, as the rocking motion helps them sleep more soundly. Research noted that a nap in a swaying bed shortens the time it takes to fall asleep. It also lengthens the second stage of sleep, the one before deep sleep. 

Shikibuton Tradition

A lot of life hacks have come out of Japan, with shikibuton being an important hack for better sleep. The shikibuton is a Japanese futon mattress that is used on the floor. Made from eco-friendly and natural materials like cotton and wool, it has demonstrated an ability to reduce back pain by supporting the spine. There are many shikibuton mattresses available, but make sure to opt for the ones that consist of natural materials.

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Alcohol isn’t for everyone, but most people who’ve dabbled in the social lubricant have experienced their share of rough mornings. The morning after a night on the town can often have some consequences, such as nausea, queasiness, headache, dry mouth, and fuzzy memory. Although there isn’t a foolproof way to make a hangover go away, there are home remedies that can help you feel better. 

Aside from the nausea, splitting headache, and other accompanying hangover symptoms, a hangover has other complications. Inflammation is a big problem because it binds to chemical enzymes in the body and changes the way they act. Dehydration is another problem that’s associated with hangovers, and it can negatively affect your sleep quality. The good news is that you can take certain steps to recover from a hangover when it strikes. As a quick tip, though, make sure that you are sufficiently hydrated before an indulgent night. Alcohol causes frequent urination, depleting your body of fluids and increasing the severity of hangover symptoms. 

Avoid Drinks With Congeners

Congeners are toxic chemical byproducts that form in small amounts during the process of ethanol fermentation. During this process, sugars are converted into carbon dioxide and ethanol, or alcohol. Different alcoholic beverages contain varying amounts of congeners, and several studies indicate that consuming drinks high in congeners increases the risk and severity of hangovers. Congeners may slow the metabolism of alcohol, prolonging hangover symptoms. Drinks that are low in congeners include rum, vodka, and gin, but whiskey, cognac, and tequila have high amounts. Choosing drinks that are low in congeners may accelerate the metabolism of alcohol, which may reduce the severity and intensity of hangovers. 

Boost Your Blood Sugar With Carbohydrates 

It’s no secret that alcohol can affect your blood sugar levels. John Hopkins Medicine gathers that that may be a contributing factor to the weakness, fatigue, and irritability that results from intoxication. It may also explain why enjoying honey on toast for breakfast is a popular hangover cure. Having a snack that is high in carbs and sugars (like the fructose in honey) elevates blood sugar to provide immediate energy. Greasy foods, despite what you may think, will not cure your hangover. Grease does not absorb alcohol, even though these types of food sound good at the moment. Interestingly enough, a bowl of chicken noodle soup can be a great meal to get you out of a hangover. Noodles provide the carbs for energy, while the vegetables provide vitamins and minerals, and the chicken provides protein. 

Sweat Away Your Hangover

Health experts say that exercise is one of the best ways to kick your hangover to the curb. Exercise ramps up oxygen flow to the brain, increasing mood-boosting hormones that support energy levels. If you can find the will, engage in low- to moderate-intensity exercise the morning after a night out. Activity is great for people that are young and somewhat healthy. Other people may require rest, depending on age and physical health. You don’t need to hit the gym hard; rather, it is more beneficial to engage in low-intensity exercise. Additionally, drink lots of water post-workout, especially since the water is in a state of dehydration after drinking alcohol.

Drink Some Chamomile Tea

For some people, a hangover can be an emotionally taxing experience, with anxiety accompanying other physical hangover symptoms. If this doesn’t sound familiar to you, then you may not experience intense “hangxiety.” One study found that shy people experienced increased anxiety levels the day after drinking alcohol. Although high quality studies on chamomile for hangover recovery are lacking, some anecdotal reports claim that chamomile calms anxious feelings brought on by drinking. Research supports that chamomile can help soothe jitters, but that study used chamomile extract, not tea. 

Take Some Vitamins

We aren’t just talking about any vitamins because they may not do the trick. In a study in the Journal of Clinical Medicine, researchers evaluated the diets for 24 hours before and after excessive drinking. The study observers based their results on what the participants said they ate. Researchers noted that people who consumed foods with greater amounts of zinc and B-vitamins experienced less severe hangovers.

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There’s no worse feeling than crawling into bed at a reasonable hour to get your eight hours, but then you can’t fall asleep. So what do you do in this situation besides count sheep? You stare at the ceiling, let your thoughts race through your mind, and say goodbye to the good night’s sleep you were trying to get. If this happens to you, please understand that you are not alone and there are natural remedies that may help lull you to sleep.

According to the Centers for Disease Control and Prevention (CDC), about 70 million American adults deal with chronic sleep disorders. The American Academy of Sleep Medicine estimates that about 35% of adults struggle with insomnia, a condition that makes it difficult to fall asleep or stay asleep. Roughly 10% of American adults deal with long-term insomnia, a condition that makes it near impossible to get enough sleep three nights or more per week. 

Once you receive an insomnia diagnosis from your doctor, you may receive recommendations for cognitive or behavioral therapy. Additionally, there may be lifestyle changes and healthier habits to start adding to your nighttime routine. A number of sleep experts recommend experimenting with different modalities to help promote better sleep. Some of the more popular recommendations include meditation, stimulus control, mindfulness, hypnosis, and deep breathing exercises. Continue reading to learn more about insomnia aids that may help you sleep better. 

Hypnosis

Hypnotherapy is a mind-body practice that uses hypnosis, a state of consciousness where you focus on a certain idea or image. During this process, an expert may help you alter brain activity and make you more receptive to new ideas. You are truly relaxed in a hypnotherapy session and can better control your response to stress. One study reported that hypnosis increased the amount of slow-wave sleep, suggesting it triggered deeper sleep. A separate review found that hypnosis is a promising and safe treatment for people with sleep disorders like insomnia. More research is still needed on this matter, but initial studies are very promising. 

Lavender

There is some evidence that supports lavender as an effective natural remedy for insomnia. For example, one study evaluated the efficacy of lavender essential oil use before bed for improving sleep. The study involved 79 college students with self-reported problems. One group wore patches with lavender essential oil on their chests before sleep while the other group practiced other sleep hygiene strategies. The group that solely practiced those strategies reported better sleep than the lavender patch group. Although lavender essential oil may promote relaxation, it may not be better than other natural sleep remedies. Another thing to consider is that some research indicates that lavender essential oil may affect estrogen and androgen hormones in the body. That can lead to unwanted side effects, so consult with your doctor if you want to incorporate more lavender into your bedtime routine. 

Valerian Supplements

It’s worth noting that valerian may not be safe for certain groups of people, including pregnant or breastfeeding women. Valerian root is commonly made into a tea, capsule, tincture, or tablet. Some studies have found that valerian may reduce the amount of time it takes to fall asleep, but is it an effective remedy for insomnia patients? Sleep experts caution that even though it may have some sleep benefits, valerian is not a suitable treatment for insomnia. Valerian has strong data in regards to promoting relaxation, but it doesn’t beat a placebo in meta-analysis. Consuming valerian may be the natural sleep aid you want to skip. 

Yoga

A 2020 study found that yoga may be a useful tool to significantly improve sleep and help women manage sleep problems. Researchers of that study observed fewer benefits in peri-menopausal and post-menopausal women, as well as women with breast cancer. A separate national survey found that more than 55% of people who practiced yoga at night reported better sleep. What’s more, 85% of the people in that survey reported that yoga reduced stress levels. Practicing 15 minutes of simple yoga poses before bed can help relax your muscles and mind, calming you before sleep. Loosening up your muscles and slowing your heart rate are two primary benefits of pre-sleep yoga that may help you fall asleep more quickly. 

Chamomile

Even though lots of people recommend chamomile as a sleep aid, does it actually help you fall asleep? One review found that chamomile may have a sedative effect on the body, but authors of the review noted that it may only promote relaxation. Several studies found that consuming chamomile in tea form or inhaling the chamomile essential oil’s aroma via a diffuser may help some drift off to sleep. If it isn’t broken, there’s no need to fix it, especially when there is no harm in consuming a cup of chamomile tea before bed. It is possible that chamomile herb can interfere with certain medications, including warfarin (a blood thinner) and cyclosporine (an immunosuppressant).

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Alternative therapies like aromatherapy are centuries-old practices that have increased in popularity. For over 5,000 years, aromatherapy has been a trusted practice, spanning cultures worldwide. Natural healers turn to the use of essential oils because of their analgesic, anti-inflammatory, and antibacterial effects. Nowadays, massage centers, yoga studios, spas, chiropractic offices, and hospice settings alike regularly incorporate aromatherapy into the therapies they offer. 

What Is Aromatherapy?

Aromatherapy is a holistic healing practice that uses natural plant extracts to promote better health and well-being. Some people refer to it as essential oil therapy because aromatherapy incorporates essential oils and other aromatic plant compounds. Humans have used aromatherapy for thousands of years, with historical accounts documenting essential oil use in China, India, and Egypt. Researchers attribute the distillation of essential oils to the Persians in the 10th century, although the practice may have been used prior to this. 

Aromatic plant components were used in resins, oils, and balms for medicinal, beauty, and religious purposes. And while essential oils may have been used for The therapy uses essential oils in a medicinal way to enhance physical, mental, and emotional health. Aromatherapy is viewed both as an art and a science, and it has recently gained more recognition for its benefits in the fields of medicine and science. Read on to learn how aromatherapy can benefit your overall health. 

May Improve Sleep Quality

Many essential oils give off scents that help reduce stress and allow you to unwind. This can be very useful if you experience difficulty falling asleep, for example, if you suffer from insomnia, restless leg syndrome, or anxiety. Lavender essential oil, ylang ylang essential oil, rose essential oil, and chamomile essential oil are excellent options. About an hour before you go to sleep, diffuse one of the aforementioned essential oils in an electronic diffuser or oil burner. Diffusing essential oils works to release particles into the air that you inhale through the nostrils. These chemicals travel to the brain, where they cross the blood-brain barrier. 

Helps Reduce Fatigue And Enhance Alertness

A study in the International Journal of Neuroscience monitored 40 people that experienced depression and mental fatigue. Researchers noted that aromatherapy positively affected alertness, competency on testing, and overall mood. 40 adults received three minutes of aromatherapy using one of two essential oils: rosemary or lavender. Participants completed math problems and surveys following essential oil exposure. The group that was exposed to lavender essential oil increased beta power, which suggests that lavender increases tiredness. Even though this group felt more drowsy, they did perform math problems more accurately and faster following aromatherapy. Finally, the rosemary group displayed decreased frontal alpha and beta power, which suggests that rosemary increases alertness. This group also experienced lower anxiety scores and they completed math problems quickly.

Promotes Relaxation

Many studies have found that various essential oils, when used in aromatherapy practices, help promote relaxation. Specifically, lavender and chamomile essential oils aid with stress reduction and relief from anxiety. Lavender, in particular, may have a universal calming effect that lowers activation of the sympathetic nervous system. This is responsible for the body’s fight-or-flight response and physical symptoms, including sweaty palms and accelerated heart rate. One study found that patients who received aromatherapy showed improvements in mood and levels of anxiety. They felt less anxious and more positive following the therapy. 

Helps With Respiratory Issues

There are several essential oils that have antiseptic properties and work to cleanse bacteria, fungus, and mold from the air. Bacteria, fungus, and mold can all cause respiratory problems, including coughing, sneezing, or congestion. According to research, using citrus essential oils in aromatherapy practices may enhance immune function and reduce fatigue from depression. For example, orange and lemon essential oils work to restore stress-induced immunosuppression and homeostatic balance. If you don’t want to use a diffuser, you can dilute essential oils in a carrier oil and apply it to your chest. This can help open your sinuses and airways, allowing for easier breathing.

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If you’re plagued by digestive issues like upset stomach or constipation, you may resort to over-the-counter medications laxatives for relief. Have you ever considered a soothing cup of tea to help improve digestion? For centuries, people across cultures have relied on different teas to improve gut health and aid digestion. In fact, multiple research studies report that various teas can aid with regular bowel movements, immune function, and soothing an upset stomach. 

How Do Teas Support Digestion?

First and foremost, drinking tea helps to hydrate the body, and a well-hydrated body reduces the likelihood of constipation. The water from tea passes through the body and bulks up your stool, while also keeping it soft for easy elimination. Secondly, specific teas offer nutrients like antioxidants, polyphenols, and other herbal compounds that optimize digestive enzymes. The polyphenols in different teas act like prebiotics, which feed healthy bacteria that live inside your gut. Increasing the amount of healthy bacteria in the body can not only support digestion, but also aid with weight management. Continue reading to learn which teas you should drink to help support digestion.

Chamomile

Chamomile tea is an excellent pre-bedtime tea because it helps to relax the mind and body. Containing probiotics, chamomile tea may help feed gut bacteria and reduce constipation. Historically, this tea has been used to relieve indigestion, nausea, motion sickness, vomiting, sluggish digestion, and stomach pain. Chamomile is a natural relaxant, which is why researchers state that it can help calm tense muscles in the digestive tract. 

Gentian Root

Coming from the Gentianaceae family of flowering plants, gentian root grows around the world. For centuries, many cultures have used different varieties of gentian root to help treat stomach ailments. Gentian root contains bitter compounds, iridoids, which help increase the production of digestive enzymes and acids. One study of 38 healthy adults found that drinking water mixed with gentian root increased blood flow to the digestive system. Improving blood flow to the digestive system can help improve digestive function. 

Dandelion 

Dandelions are the unwelcome weeds that grow through cement cracks and ruin the appearance of your lawn. They have yellow flowers and grow around the world, and even though they are weeds, they contain several beneficial compounds. According to several animal studies, dandelion extract may stimulate muscle contractions, which enhances blood flow from the stomach to the small intestine. A study in rats found that dandelion extract helped protect against ulcers by decreasing stomach acid production and inflammation. 

Marshmallow Root

The polysaccharides from marshmallow root, like mucilage, work to enhance the production of mucus-producing cells that line the digestive tract. Additionally, marshmallow root exhibits antioxidant properties that decrease levels of histamine, a compound that the body releases during inflammation. This is why marshmallow root may help protect against stomach ulcers. An animal study found that marshmallow root was very effective at preventing stomach ulcers, more so than non steroidal anti-inflammatory drugs (NSAIDS). More human research is necessary to determine if the tea has the same effect on human digestive tracts. 

Ginger

Ginger is a flowering plant native to Asia, but the rhizome (underground part of the stem) is popular in culinary applications. Compounds in ginger, including shogaols and gingerols, may help stimulate stomach contractions and emptying. As a result, ginger may help alleviate nausea, cramping, gas, bloating, and indigestion. A small study involved 11 participants with indigestion that took 1.2 grams of ginger. The researchers noted that taking this amount shortened stomach emptying time by nearly four minutes, compared to a placebo. A large review found that taking 1.5 grams of ginger every day reduced vomiting caused by pregnancy, motion sickness, and chemotherapy. 

Peppermint

Known for its refreshing flavor and ability to soothe an upset stomach, peppermint tea helps to improve digestive issues. A four-week study in 57 people with IBS found that 75% of those who took peppermint oil capsules twice daily reported improved symptoms. Those in the placebo group only experienced a 38% improvement in IBS symptoms. Peppermint tea may provide the same benefits as peppermint oil, but the tea’s effects on human digestion haven’t been studied extensively. As for now, the research on peppermint oil states that it may improve the symptoms of inflammatory bowel disorders, which can cause bloating, stomach pain, gas, and other unpleasant symptoms.

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Too often does the average person lay their head to rest, only to be confronted by tomorrow’s tasks and worries. Instead of relaxing under the covers, you lie there, mind spinning out of control. Falling asleep takes forever and your health suffers as a result. You don’t have to let your mind spiral out of control before bed, though, because you can practice a gentle, quick workout to ease stress. 

When you elevate your heart rate, even the slightest bit, before bed, you release endorphins, which are feel-good hormones. Fitness experts say that the release of these endorphins can help you fall asleep faster and contribute to healthier, sounder sleep. It isn’t always about drinking chamomile tea and reading; rather, a gentle workout is often the answer to get better nighttime Zzz’s. Below, you’ll find five moves that will help prepare your mind and body for rest. 

Plank

Activating your major muscle groups for a short period can help blood rush to your muscles and may promote relaxation at night. Lie face down with your forearms on the floor, keeping your elbows directly beneath your shoulders. Keep your feet flexed so that the bottoms of your toes are touching the floor. Make sure to keep your forearms parallel with each other and have your hands in front of you, clasping them if you choose. Press into your forearms and rise up on your toes, so that your only points of contact with the floor are your toes and forearms. Your body should be in one straight line from your shoulders to your heels. Engage your lower abdomen, drawing your belly button in toward your spine, and simultaneously tighten your glutes. Hold this position for 60 seconds, breathing normally throughout, and then return to the floor. 

Low Lunge

Working to release tension in your hips, the low lunge can limit stiffness and help you get more comfortable before bed. Begin in a kneeling position with both knees on the floor. Step your left foot in front of you, keeping your left knee at a 90-degree angle. Keep your hip square and find your balance, using your right knee and shin as an anchor point. With a straight back, lean your chest forward slightly to deepen the stretch. Squeeze your right glutei and tuck your tailbone until you feel the stretch along the front of your right hip. Hold this position for 30 seconds and then return to the starting position. Repeat on the opposite side. 

The Bird Dog

The bird dog works to enhance your stability and core strength. By stabilizing muscles in your back, it helps to improve range of motion, which may contribute to less pain and better sleep. Begin on your hands and knees in a tabletop position, keeping your hands directly under your shoulders and knees directly below your hips. Engage your lower abdomen, attempting to draw your belly button into your spine. Raise your left arm straight out in front of you, keeping it in line with your back. Lift your right leg straight behind you, keeping it in line with your back. Flex your foot so that your toes point to the ground and stabilize yourself in this position. Hold for 60 seconds and then switch sides. 

Butterfly Stretch

Stretch your inner thighs and groin in the butterfly stretch. If you want to deepen the stretch, you can press down gently on your inner thighs with your elbows. Sit down on the floor with your legs extended out in front of you. If you want some extra comfort, place a small pillow under your buttocks. Bend your knees, bringing your feet in toward your groin and pressing the soles of your feet together. Keep your back straight and allow both of your knees to fall toward the floor on either side. Grab your feet with your hands and rest your elbows on your knees, pressing gently if you want to deepen the stretch. 

Child’s Pose

After a long day of sitting, standing, or just being alive, resting in child’s pose is one of the most relaxing things you can do. It works to relieve tension in the lower back, inner thighs, and shoulders. Start on your hands and knees in a tabletop position, keeping your hands directly under your shoulders and knees directly below your hips. Widen your knees and bring your big toes together. Push your hips back and sit on your feet, sliding your hands forward. Lower your forehead to the floor and rest here for as long as you like. With each breath, aim to sink further into relaxation.

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Some people have naturally dry skin, so they frantically look for cleansers and moisturizers that help lock in moisture. It can be difficult to find cleansers that don’t dry your face out, which is why it is better to make your own with simple, natural ingredients. Including ingredients like vitamin E oil, raw honey, essential oils, and raw honey in your face wash can do wonders for your skin. Let’s highlight some of the key ingredients in this face wash. 

Honey

Honey continues to show up in skin care products because of its beauty benefits. A 2016 research paper found that raw honey exhibited antimicrobial and wound-healing properties. Raw honey may also be great for people with acne, which affects about 50 million people a year in the United States. The antimicrobial nature of honey may make it an effective acne treatment. A separate study found that medical grade kanuka honey with a 10% glycerine combination was more effective than an antibacterial soap. 

Chamomile

The Ancient Egyptians and Greeks used to apply crushed chamomile flowers to the skin to treat dryness and redness. Thousands of years later, people still incorporate chamomile into skin care products, and researchers continue to discover how chamomile can benefit the skin. Chamomile contains apigenin, a powerful antioxidant that works to lower inflammation by combating inflammation-causing chemicals. The anti-inflammatory nature of chamomile can be attributed to apigenin, chamazulene, and bisoprolol. These compounds have soothing and healing benefits that are excellent for sensitive skin. 

Vitamin E Oil

Vitamin E oil is a powerful serum that may help reduce the signs of aging. Some people use this oil as a skin-conditioning agent overnight in order for the skin to completely absorb it. Vitamin E oil can be an excellent spot treatment for acne scarring. The high antioxidant content of vitamin E works to promote blood circulation, which is why some people notice a difference in skin firmness and structure after topical application. A 2013 review found that vitamin E oil and other antioxidants can be effective treatments for delaying wrinkles. 

Ylang Ylang Essential Oil

One study found that ylang ylang essential oil may boost self-esteem and reduce anxiety after topical application or inhalation. This is supported by other studies and anecdotal reports that had similar findings. Ylang ylang essential oil exhibits antibacterial, anti-fungal, and anti-inflammatory properties, so it may be effective at treating fungal infections and inflammation.

Frankincense Essential Oil

Frankincense exhibits antiseptic properties, which may be powerful enough to fight tooth decay and bad breath. For skin care, the astringent properties help protect skin cells to encourage a more youthful appearance. Frankincense essential oil may also work to reduce blemishes, shrink large pores, or help tighten up the skin. Just make sure to dilute it in a carrier oil prior to applying on the skin. 

DIY Honey Tea Face Wash

Ingredients:

• 3/4 cup chamomile tea, cooled
• 1 tablespoon raw honey
• 3 tablespoons Castile soap
• 1 teaspoon jojoba oil
• 4 drops vitamin E oil
• 8 drops frankincense essential oil
• 8 drops ylang ylang essential oil

Instructions:

• Add the cooled chamomile tea and honey to a small mixing bowl and whisk to thoroughly combine. 
• Pour in the Castile soap, jojoba oil, vitamin E oil, and essential oils and continue to whisk until everything is mixed well. Don’t whisk too vigorously; rather, be gentle to avoid frothing the soap.
• Pour the mixture into a foaming soap pump bottle through a funnel. Screw on the cap and use as needed. 
• Every time you want to use it, you will need to shake the bottle to re-combine the ingredients.

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An ideal sleep environment is dark, cool, and quiet. No light, noise, or sweltering heat should disturb the body. What about aromas, though? This is one area that many people do not explore. In reality, your sleep can benefit from activating your sense of smell before bedtime. Specific essential oils exhibit abilities to promote relaxation and contribute to a better night’s sleep, according to sleep researchers. 

In general, essential oils exhibit many different health properties. People can reap their benefits via topical application (so long as they are diluted in a carrier oil) or inhalation of their aroma via a diffuser. They may help to accelerate wound healing, reduce inflammation, promote clearer skin, calm anxiety, or help you relax and sleep better. Essential oils are fragrant and aromatherapy uses these scents to promote state changes in the body. According to research, inhaling certain scents can signal the brain that it’s time to relax.

If you choose to incorporate essential oils into your bedtime routine, you can add them to a diffuser or place a few drops under your pillow. If you shower or take a bath before bed, add some drops to the shower floor or bathwater. Since diffusers can be too intense for some, consider mixing essential oils with water for a quick under pillow mist. You can even mist your entire bed! Let us know if the following essential oils help you fall asleep by commenting below. 

Bergamot

If you drink Earl Grey tea, you are somewhat familiar with bergamot’s aroma. It’s bright, citrusy, and exhibits powerful antibacterial and anti-inflammatory properties. According to several studies, inhaling bergamot essential oil’s aroma may slow heart rate and reduce blood pressure, preparing the body for sleep. It is similar to lavender and ylang ylang essential oils in that regard. Aromatherapists often use bergamot essential oil to promote stress reduction, which is beneficial for a better night’s sleep.

Lavender

There may be more research about lavender essential oil’s ability to promote relaxation and sleep than any other essential oil on this list. Scientists identified that linalool, a floral and spicy terpene, in lavender may offer neuroprotective benefits via serotonin receptors in the brain. An additional body of research found that lavender may help improve sleep quality, especially for postmenopausal women. It may help reduce stress and anxiousness, making it an an excellent essential oil for nighttime relaxation.

Vetiver

It’s important to note that vetiver oil’s scent is not for everyone. The aroma isn’t as pleasing as the other oils on this list, but vetiver’s scent does help calm the mind in a powerful way. Vetiver oil’s aroma helps slow your thoughts, putting the mind in a relaxed state. If you find that you continually dwell on the day’s events, diffuse vetiver oil into the air before you go to bed. It may surprise you how quickly your concerns melt away.

Chamomile

A lot of people enjoy a cup of chamomile tea at night because it helps promote relaxation. Inhaling chamomile essential oil’s scent has similar effects. The floral aroma promotes a sense of calm, helping to quiet the mind and get the body ready for sleep. Studies show that the apple-tinged scent of Roman chamomile is especially beneficial for reducing anxiety levels. A 2017 randomized control trial confirmed that chamomile extract was able to improve sleep quality in 60 elderly patients. 

Sandalwood

Sandalwood essential oil exhibits a rich woody aroma that is very effective at promoting deep rest. Researchers attribute this ability to the mood-balancing properties. That’s why sandalwood essential oil stands out from the rest of the oils on this list. It may not chase away troubling thoughts, but it does balance emotions, which can help put the body in a more restful state. You may also find that inhaling the earthy scent reduces bedtime restlessness and headaches. 

Vanilla

Pure vanilla oil is different from vanilla extract, which you commonly see in baking recipes. Vanilla oil offers a pleasant aroma that brings about feel good hormones in the brain. It may also help relieve tension, calming the mind and helping you fall asleep faster. In fact, inhaling vanilla oil’s scent may help you stay asleep longer. Studies found that vanilla oil also exhibits powerful anti-inflammatory, relaxant, and antioxidant properties.

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