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Soothing Tea - Application, Types and Homemade

Soothing Tea - Application, Types and Homemade

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Soothing tea - just do it yourself

There are more than enough expensive tea blends to calm you down. You can actually make your own calming tea yourself at low cost. Corresponding sedative herbs are available in every herb shop, so that a stock can be easily created. The prerequisite is, of course, that you know which herbs you need. We can help you with that.

Why calming tea?

Modern everyday life is full of stressful situations. With all the social performance orientation, relaxation is often neglected. Time pressure, tensions at work, family demands, exam stress - something always stands. We often forget that in addition to performance, rest should also find an important place in our everyday life if we want to avoid health problems.

The most common consequence of a permanently overcrowded schedule is the loss of a healthy daily rhythm, which makes it increasingly difficult for our body to switch off when it is actually appropriate. Driven by restlessness and hectic pace, numerous bodily functions suffer from this inner unrest. Typical health complaints are then:

  • Exhaustion,
  • Depressions,
  • Immunodeficiency,
  • A headache,
  • Loss of performance,
  • Fatigue,
  • Sleep disorders,
  • Confusion and disorientation,
  • Perceptual disorders.

In addition, the consequences in the social field should not be underestimated. Because people who overwork themselves chronically, are stressed and therefore suffer from inner unrest, often withdraw from social life. You just can't find the strength to keep appointments. Social isolation can, in turn, aggravate mental health problems such as mood swings or depression. This sometimes creates a true vicious circle. Restless minds tend to suppress psychological stress with even more work.

It is therefore all the more important to pull the ripcord in good time at the first signs of inner unrest and take targeted measures to relax. In addition to specific relaxation therapies (e.g. yoga or meditation), an efficient calming tea is best suited to help the body's system “shut down”. In addition, such a tea can also help in more harmless cases of nervousness, such as before an exam or an interview. And even as an accompanying therapeutic measure for diseases that experience has shown to be associated with inner restlessness, soothing tea herbs can offer reliable support.

Tea as a sedative has a long tradition

It's no secret that herbal teas are among the oldest remedies in the world. Especially for relaxation, all peoples of the world used hot-brewed soothing potions to clear their heads again. No wonder that drinking tea is still part of everyday break rituals. From 5 o'clock tea in the UK to tea at the German coffee party, to ancient but still practiced traditions such as the Japanese tea ceremony, there are countless examples that illustrate how much people always enjoy tea with a certain calming and relaxing effect have connected.

In addition, most of the medicinal plants that are used to make soothing teas are true traditional herbs. However, many of them have been forgotten because today we usually take tablets against almost every symptom. This is not healthy and can lead to a number of undesirable side effects, particularly in the case of nervous or emotional stress. Pharmaceutical preparations are able to bring about rapid symptom relief due to highly concentrated active ingredients, but they often intervene massively for this purpose. Nervous people or people who are particularly sensitive to their inner calm often only experience more mental and physical chaos through medication.

Turning the pill with just one "set screw" in the body is often unsuccessful in the event of restlessness. Rather, it comes down to holistic measures to restore balance. Traditional Chinese medicine (TCM) recognized this as one of the first medical disciplines. Inner unrest is seen here as an indication of a disturbed energy flow, the so-called Qi flow. Targeted measures to calm down in the TCM therefore aim to bring the patient's body rhythm back into harmony in order to eliminate restless energy flows.

It is essential to change living, behavioral and nutritional habits towards more balance and harmony. From a nutritional point of view, this change usually includes a detoxification course that is supposed to remove harmful body substances in order to cleanse the qi. A daily tea ritual is used for better relaxation, since those affected by restlessness must consciously take time to prepare and take the tea. The mere process of tea preparation already helps to alleviate everyday stress.

Which tea herbs have a calming effect?

With soothing tea herbs, a distinction must first be made between herbs from Western medicine and (to a significant extent) traditional Chinese medicine. Although both disciplines have many herbs in common, they are used very differently depending on the school's view.

Western sedative herbs

In the traditional herbal science of Europe, the healing effects of sedative herbs concentrate mainly on the nerve and pain relieving aspects of the plants. Herbs that relieve cramps and sleep also come under the term “soothing”. Herbal teas or tea blends to calm down are therefore usually able to deal with the three main complaints

  • Nerve disorders,
  • sleep disorders
  • and to cover pain symptoms.

In addition to inner restlessness, nervous disorders in particular also include depressive moods and other psychological stress disorders. The main herbs in this area are:

  • Real oats (Avena sativa)
  • Yellow women's shoe (Cypripedium calceolus)
  • Real hops (Humulus lupulus)
  • Real St. John's wort / spotted St. John's wort (Hypericum perforatum)
  • Real star anise (Illicium verum)
  • Real lavender (Lavandula officinalis)
  • Real chamomile (Matricaria chamomilla)
  • Melissa / lemon balm (Melissa officinalis)
  • Luminous passion flower (Passiflora incarnate)
  • Linden flowers (Tilia cordata / Tilia platyphyllos)
  • Real valerian (Valeriana officinalis)
  • Real verbena (Verbena officinalis)

Many of these herbal recommendations go back to the most famous of all healing women, Hildegard von Bingen. In her opinion, to make a soothing tea, it is usually sufficient to commit yourself to one of the herbs mentioned. A teaspoon of sedative herbs is usually enough for a cup.

Tip: If you want, you can of course mix the herbs, for example to improve the taste. However, it is recommended that the proportion of mild herbs such as oats, chamomile, linden flowers or lemon balm then be chosen significantly higher than that of the flavoring and active ingredient-calming herbs such as valerian or lavender.

Our recipe for 1 pot (1½ liters) of calming tea:

  • 1 teaspoon (tsp) valerian root,
  • 1 tsp oak bark,
  • 1 tsp lavender flowers,
  • 2 tsp linden flowers,
  • 1 tsp lemon balm leaves.

Put the herbs in a tea strainer and hang them in a large teapot. Then pour hot water over the herbs and let the tea steep for about 10 minutes. The calming tea can then be drunk throughout the day. A little lemon and / or honey refine the aroma.

Soothing herbs from the TCM

Traditional Chinese medicine also knows many of the calming herbs mentioned above. For example, the valerian is called "Xie Cao" and the verbena is called "Ma Bian Cao". Basically, the compilation of calming teas in the TCM differs significantly. According to the Qi teaching, nervousness, inner restlessness and insomnia arise due to a disturbed energy flow in the liver or spleen. Soothing herbal mixtures are always added to liver, spleen and often also cardiac herbs, which are supposed to regulate the flow of qi in appropriate organs.

The formulations are individually tailored to the patient by TCM experts, which is why a visit to a specialist doctor is required. If you prefer to try out individual calming herbs from the Far East at home instead, we have some recommendations for you:

  • Bearded skullcap (Scutellaria barbata)
    Chinese name: Ban Zhi Lian
  • Chinese Angelica Root (Angelicae sinensis Radix)
    Chinese name: Dang Gui
  • Chinese rabbit ear root (Bupleuri Radix)
    Chinese name: Chai Hu
  • Ginger root (Zingiberis rhizoma recens)
    Chinese name: Sheng Jian
  • Sweet Braunwurz (Rehmanniae Radix)
    Chinese name: Di Huang> / li>
  • Pine sponge (Poria cocos)
    Chinese name: Fu Ling
  • Herb of Immortality (Gynostemma pentaphyllum)
    Chinese name: Jiao Gulan
  • High gold baldrian (Patrinia scabiosifolia)
    Chinese name: Huang Hua Bai Jiang

Important: The dosage instructions for the individual herbs contained in the package insert should be strictly followed for TCM herbs. Experimenting with your own mixing ratios is not recommended here. (ma)

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.

Miriam Adam, Barbara Schindewolf-Lensch


  • Bent, Stephen et al .: "Valerian for sleep: a systematic review and meta-analysis", in: The American Journal of Medicine, Volume 119 Issue 12, 2006, amjmed.com, amjmed.com
  • The herb book: www.kraeuter-buch.de (accessed: January 8, 2018), St. John's wort
  • Ted J. Kaptchuk: The Great Book of Chinese Medicine: The Medicine of Yin and Yang in Theory and Practice, Knaur MensSana TB; Edition: 8 (October 4, 2010)
  • Thomas Angermann: coping with stress: how to successfully reduce stress and go through your life more relaxed, 2019
  • Karin Buchart et al .: The Nature Pharmacy: The traditional and new knowledge about our medicinal plants, Servus; extended new edition (October 11, 2018)

Video: How To: The Art of Making Loose Tea. TEALEAVES (August 2022).