Teas to improve your memory and sleep

For a quick DIY brain pickme-up, try these herbal teas. All the doses here have been checked as far as possible to be consistent with those used in clinical trials.

SAGE FOR ALERTNESS

IN A number of studies comparing sage to a placebo, sage enhances memory and alertness. It also improves calmness and contentedness.

HOW TO MAKE IT: Use 20g of fresh sage leaves or 4-6g dried per 240ml water. Take three times daily. It is particularly good with honey.

ROSEMARY FOR MEMORY

THE Ancient Greeks gave the herb to students to improve their memory — today clinical studies have shown rosemary extract can strengthen attention and memory, including in the elderly. Used combined with lemon, orange and lavender may also improve cognitive function in people who are suffering from Alzheimer’s disease.

HOW TO MAKE IT: Steep 4-6g of fresh leaves and flowers (or 2-3g of dried) in 240ml water. Take three times daily. CHAMOMILE FOR SLEEP A TRIAL carried out by researchers at the University of Michigan in 2011 found that chamomile modestly improves daytime function in insomniacs. Other research has suggested the tea also reduces sleep problems and depression in post- natal women compared with those who are not taking it (and when they stopped drinking it, their improved sleep ended).

HOW TO MAKE IT: Steep 2-3g fresh (4-6g dried) chamomile flower heads or leaves per 240ml water. Drink three times daily, with honey if required to sweeten.