Sometimes, people find it hard to sleep at night, because of concerns about their work, studies, health, family, or finances. But many don’t know that poor sleep can lead to several health conditions, such as depression, weight gain, stroke, and heart disease.
One simple way to induce sleep is by drinking certain teas, such as chamomile, lavender, and valerian root tea. Tea is a natural remedy helping you to relax, slow down, and unwind after a long day, as well as promote good sleep. Many herbal tea blends have been used for centuries due to their properties to fight insomnia, stress, and anxiety.
However, you should avoid caffeinated teas, like green tea, matcha, or black tea, at night when trying to sleep. These tea blends will only leave you alert and unable to sleep. Instead, try a herbal tea for sleep made from different plant types with sleep-promoting properties.
This article outlines the best eight herbal teas to help you get a good night’s sleep.
This tea from Mila MiAmor is a blend of various beneficial ingredients like chamomile, fennel seeds, rose hips, ginger root, and others that will help you cumulatively to doze off. This sleep herbal teais also caffeine free and helps in relaxation.
For better taste, you can add honey or lemon and enjoy your cup anytime of the day.
Chamomile is an anti-inflammatory tea with a delicate floral flavor used to help with stress, nervousness, and an upset stomach. It is also known for reducing the symptoms of sleeplessness and insomnia, thanks to the sedative effects of the chamomile plant.
This herbal tea for sleep acts as a tranquilizer, and its soothing effects might be due to apigenin, an antioxidant that relaxes nerves and promotes good sleep. As per a 2017 study, the sleep quality of 60 nursing home residents drastically improved after ingesting 400 mg of chamomile extract daily compared to those who didn’t.
Lavender extract is popular not only for its fantastic smells but also for overcoming sleeplessness. Ancient Roman and Greek societies used to mix lavender in their baths to help them unwind and improve sleep quality.
In a 2005 study, the researchers found that participants who sniffed lavender oil slept for a long time. As per healthcare professionals, women struggling with insomnia can also sniff lavender for 20-30 minutes twice or thrice a week to improve their sleep cycles.
Ashwagandha has been used since ancient times in medicine for its relaxing and calming properties. Many people consume ashwagandha as a traditional sleep aid; even recent research backs up its effects.
In addition, the herb is considered an adaptogen that can improve the functioning in the nervous, endocrine, and cardiopulmonary systems. Ashwagandha’s anti-inflammatory and antioxidant properties are researched to be effective in treating anxiety, leading to improved sleeping patterns.
Valerian root has been used for decades to treat insomnia, anxiety, and headaches and improve sleep quality. Moreover, it’s an effective menopause herbal tea because it helps reduce hot flashes – the sudden feeling of warmth over the face, neck, or chest- that many women experience after menopause.
Some scientists believe valerian root increases the neurotransmitter gamma-aminobutyric acid (GABA), and the GABA receptors further increase sleepiness. The plus point of this sleep-promoting herbal tea is that it doesn’t have the negative side effects of using sleep medications.
● Passionflower Tea
Brewed from the Passiflora plant’s leaves, flowers, and stems, passionflower tea increases GABA in the brain to promote good mood, relaxation, and improved sleep quality.
Gamma-aminobutyric acid (GABA) is a naturally-occuring amino acid that helps reduce activity in the central nervous system, resulting in relaxation, better mood, pain relief, and improved sleep. In addition, this herbal tea is known for treating symptoms of generalized anxiety disorder.
Many healthcare specialists say that passionflower tea is as effective as some prescribed insomnia-treating sedatives for improving sleep quality. You should try sipping a cup of passionflower tea before going to bed. This herbal tea will act as a mild sedative and help you get a restful night’s sleep.
Tulsi Tea, also formally known as Holy Basil tea, is an herbal infusion formulated from the leaves of the Tulsi plant. Tulsi tea has been used for centuries for several health benefits.
It is an adaptogen helping the human body to adapt and respond better to stress, which can significantly impact sleep quality and duration. Tulsi tea regulates cortisol levels, a hormone associated with stress response, to help reduce stress. The herb is also used to relieve anxiety, promote a sense of calm and relaxation, and help the body prepare for restful sleep.
Lemon balm is a citrus-scented relaxing tea used since the Middle Ages to reduce restlessness and improve the sleep cycle. Moreover, this herbal detox tea is great for getting rid of harmful toxins from the body.
A study was conducted on human participants where they were asked to ingest 600mg of lemon balm extract daily for two weeks. After two weeks, the participants reported to sleep better than before.
Having a cup of lemon tea at night can reduce and even eliminate the symptoms related to insomnia, anxiety, and depression. With this herbal tea, you can calm your anxious and restless mind and, thus, sleep for a long time.
Ginger root is used to ease various ailments naturally and can have a soothing effect on the human body, making the herb a perfect bedtime companion. After drinking this warm elixir, you can relieve the tension or restlessness that might keep you wide-awake.
Additionally, Ginger tea is famous for its ability to combat indigestion or nausea and soothe an upset stomach.
Healthcare professionals say that a grumbling belly can often be the reason behind unsettling dreams. Drinking this delightful tea before bedtime will help settle your stomach, ensuring peaceful dreams.
The above-discussed herbal teas can be a simple, healthy, and soothing addition to your bedtime routine. These are the best natural remedies you have to promote relaxation and sleep.
Often, these teas are made with herbs known for affecting specific neurotransmitters and potentially improving sleep quality, reducing stress and anxiety, and helping a person fall asleep faster. Moreover, some of them, such as Tulsi tea or lemon balm, can be consumed for the