Bedtime Tea - Crafting Tranquility in a Cup

Elettaria cardamomum (Cardamom, “Elaichi”)

Cardamom not only has a great taste and aroma but is also regarded as an anti-depressant. It is an antioxidant that helps lower blood pressure and relieve symptoms of nausea and vomiting.

A study in the Indian Journal of Biochemistry & Biophysics suggests cardamom has significant antioxidant and blood pressure-lowering effects.

Reference: Verma, S. K., et al. (2009). “Antioxidant and Antihypertensive Effects of Dietary Cardamom Supplementation.” Indian Journal of Biochemistry & Biophysics, 46(6), 503-506.

Cinnamomum verum (Cinnamon, “Dalchini”)

Cinnamon has been used as a calming agent and is considered one of the most beneficial spices in Ayurveda. It is regarded as a mood elevator and brain booster that even helps with digestion.

A study in the Journal of Alzheimer’s Disease indicates that cinnamon extract has potential in delaying or reversing cognitive impairment.

Reference: Peterson, D. W., et al. (2009). “Cinnamon Extracts Inhibit Tau Aggregation Associated with Alzheimer’s Disease In Vitro.” Journal of Alzheimer’s Disease, 17(3), 585-597.

Glycyrrhiza glabra (Liquorice, “Mulethi”)

Liquorice root is a sweet and moistening herb with numerous benefits. It can help induce sleep and increase sleep duration. It is also traditionally used to treat throat irritations, digestive disorders, cough, and in supporting liver function.

A study published in Phytotherapy Research highlights its potential in reducing stress and promoting sleep.

Reference: Kim, J. H., et al. (2012). “Effect of Glycyrrhiza glabra on Stress and Sleep in Rats.” Phytotherapy Research, 26(9), 1418-1423.

Valeriana officinalis (Valerian Root, “Tagara”)

Results from many studies have suggested that valerian may help you sleep better and reduce the time it takes to fall asleep. It has been traditionally used worldwide for the treatment of insomnia, nervousness, trembling, headaches, migraines, and stress.

A systematic review in The American Journal of Medicine supports valerian’s efficacy in improving sleep quality.

Reference: Bent, S., et al. (2006). “Valerian for Sleep: A Systematic Review and Meta-Analysis.” The American Journal of Medicine, 119(12), 1005-1012.

Zingiber officinale (Ginger, “Adrak”)

Often referred to as the “universal herb,” ginger is regarded as beneficial for a multitude of conditions. It has been traditionally used to treat memory loss and dementia. Newer research suggests that it enhances various cognitive functions and relieves stress.

A study in Evidence-Based Complementary and Alternative Medicine suggests ginger improves cognitive function in middle-aged women.

Reference: Saenghong, N., et al. (2012). “Zingiber officinale Improves Cognitive Function of the Middle-Aged Healthy Women.” Evidence-Based Complementary and Alternative Medicine, 2012, Article ID 383062.

Hypericum perforatum (St. John’s Wort, “Basanti”)

Traditionally used for centuries in fighting depression, insomnia, and anxiety, St John’s Wort is frequently taken to improve sleep. It may be beneficial by prolonging the duration of deep sleep.

A study in Sleep Medicine Reviews discusses its role in improving sleep disorders.

Reference: Sarris, J. (2018). “St John’s Wort (Hypericum perforatum) for Mood and Beyond: A Systematic Review of Its Biology and Psychopharmacology.” Progress in Neuro-Psychopharmacology and Biological Psychiatry, 76, 66-81.

Eucalyptus globulus (Eucalyptus Leaf, “Safeda”)

Eucalyptus leaves help in relaxing the senses and relieve stress due to their natural soothing effect on the nerves. It has been used in various traditional medicines, including Ayurveda.

A study in the Journal of Ethnopharmacology indicates eucalyptus oil’s effectiveness in reducing stress and anxiety.

Reference: Perry, N., & Perry, E. (2006). “Aromatherapy in the Management of Psychiatric Disorders: Clinical and Neuropharmacological Perspectives.” Journal of Ethnopharmacology, 103(1), 1-13.