Consuming a warm cup of tea before bedtime might help you in sleeping better and waking up refreshed and ready to face the day ahead. However, not all teas are sleep-promoting, and you should avoid ones that include caffeine.
We’ve compiled a list of the finest herbal teas for sleep. Consuming tea before bed has been demonstrated to aid in getting a good night’s sleep and maintaining a high quality of sleep. Even the meticulous process of brewing tea might help you relax.
We suggest developing a nighttime tea habit. Bring the water to a boil, steep the tea, and inhale the aroma and sensation of your ideal cup of herbal tea. This alone can assist in relieving tension and promoting calmness before bedtime.
So let’s see what the best bedtime teas are for getting a good night’s sleep.
List of the best teas for sleep
Chamomile tea is perhaps the most popular sleepy time tea and is towards the top of any list of recommended bedtime teas. This herbal tea has been used in traditional medicine for generations to treat anxiety, sleeplessness, and stress.
The warmth, mild sweetness, and delicate floral aromas of chamomile are not the only reasons this herbal tea promotes relaxation and calmness in people who consume it.
A flavonoid called apigenin is one of the main chemical components of chamomile. Apigenin binds to certain receptors in the brain, promoting sleep and reducing insomnia.
Chamomile was found to improve sleep quality safely in a review of 12 studies, while it had no meaningful effect on insomnia.
In a 2016 study, researchers assigned 40 postpartum women with poor sleep quality to consume chamomile tea for two weeks. At the conclusion of the study, the women reported having better sleep than 40 women who did not consume the tea. Four weeks later, there were no changes between the two groups, suggesting chamomile’s tea sleep benefits are immediate but don’t last long.
For a clearer picture of the benefits of chamomile tea on sleep, additional research is needed. However, if you have difficulty falling or staying asleep, sipping chamomile tea before bed is absolutely worth a try.
When should I drink chamomile tea for sleep?
If you want to induce sleepiness, it is recommended that you consume one cup of chamomile tea for around 45 minutes before going to bed.
This provides considerable time for your body to process the chemical ingredients that contribute to chamomile’s efficacy as a sleep aid. The tea will help you relax, soothe your anxiousness, and ensure that you fall asleep quickly and stay asleep throughout the night.
Bonus suggestion – Add some organic honey to your chamomile tea to increase its calming effects. Honey will soothe your throat and stomach and chamomile tea will be able to work its magic.
Valerian root tea
Valerian root tea – or valerian tea – is a very effective sleep aid for treating insomnia and improving sleep quality.
Valerian is a flowering plant type. Valerian tea is made from the plant’s dried roots.
Valerian root is helpful as a sleep aid because it contains two naturally occurring sedatives termed valepotriates and sesquiterpenes.
In one research, over 90% of participants reported that valerian tea helped them sleep better. Another study found that when participants consumed valerian extract, they fell asleep faster and their sleep quality improved.
Valerian tea is frequently sold in teabags, although it can also be purchased loose-leaf. Manufacturers frequently combine it with a variety of other herbs, including lavender, lemon balm, chamomile, and vanilla.
Many people describe valerian tea as having a woodsy or earthy taste. The longer you steep valerian tea, the stronger the taste. To improve the taste (and aroma) of valerian root tea, you may add a teaspoon of raw honey. To decrease the smell, steep the valerian root tea bags for a shorter period of time.
Lavender is an aromatic plant that is used in a variety of products, from naturally scented soaps to aromatherapy essential oils.
Fresh lavender, dried lavender, or tea bags can all be used to brew lavender tea. Fresh and dried lavender buds tend to have a stronger flavor, while tea bags are usually of lower quality.
Lavender tea is made by brewing lavender flower buds in water, resulting in a brilliant purple beverage with a distinct flavor and scent that is well-known for its relaxing properties.
Not only is lavender commonly used as a calming bedtime tea, but some study suggests that it may also help to promote calmness and improve sleep quality.
In one research, participants who drank lavender tea reported feeling less fatigued than the control group. However, no significant improvements were seen after four weeks, suggesting that the positive benefits of lavender tea were limited to the short term.
Lavender’s aroma has been shown to promote relaxation, making it an ideal tool to use at bedtime. Prior to consuming, brew a cup of lavender tea and inhale the aroma. It could possibly help you get better Zzz’s.
Lemon Balm tea
Lemon balm, commonly known as melissa, is a lemon-scented herb that belongs to the mint family. This herb has been shown to aid in the reduction of anxiety, relaxation, and the promotion of peaceful sleep.
Lemon balm, according to scientists, triggers GABA receptors in the nervous system, resulting in an improved state of calm and rest.
Lemon balm creates a delicious tea that may be consumed for its flavor alone or for its mood-enhancing and nervine properties. By including it into your nightly routine as a means of reducing tension prior to sleeping, you may be able to obtain better sleep.
Passiflora incarnata is the scientific name for the primary plant used to produce passionflower tea. Maypop is another frequent name for the plant.
Although the flowers, leaves, and stems of this plant are all beneficial for various therapeutic purposes, the tea is made only from the leaves.
According to research published in Phytotherapy Research, consuming a modest dosage of Passiflora incarnata in the form of tea produces short-term subjective sleep improvements in healthy people with mild fluctuations in sleep quality.
Researchers believe that passionflower works by increasing levels of a chemical called gamma-aminobutyric acid (GABA) in the brain. This compound lowers brain activity, which may aid in relaxation and sleep.
On cold winter nights, passionflower tea is warm and appealing, especially for people who struggle to relax their minds in the evening. Passionflower tea is worth a try for individuals in need of additional sleep.
It’s time for bed. How long before that should I drink my sleep tea?
Allow adequate time to sit and sip your tea, as well as time to use the bathroom before bed. Additionally, you should avoid adding sugar to your tea before bedtime, as sugar has been shown to promote wakefulness.
Consume your cup of tea for sleep around an hour or two before bedtime. This can help you avoid needing to use the bathroom in the middle of the night, which can make it difficult to go back asleep.
*Note – These herbal teas for better sleep should be viewed as a supplementary tool, not a cure-all, for sleep problems. Consult your doctor if you are on any medications, pregnant, or breastfeeding before beginning to use any new herbal tea.
Finally, many people find the warmth and scent of tea to be a source of comfort and relaxation. You won’t make a mistake no matter what herbal tea for sleep you choose. All of the teas recommended for sleep, including chamomile, lavender, valerian root, lemon balm, and passionflower, are excellent.
Choose one and include it in your bedtime routine. A cup of caffeine-free tea before bed can help to soothe your mind and body and prepare you for a peaceful night’s sleep.