Teas That Can Help You Sleep

What are the teas that can help you sleep? Falling asleep can be challenging, particularly after a demanding day or when you’re anticipating a stressful day ahead. Struggling with sleep not only leaves you feeling exhausted but can also contribute to various health issues such as weight gain, depression, stroke, and heart disease.

One effective and natural way to promote better sleep is by drinking tea. Tea has long been recognized as a gentle remedy for sleeplessness, helping you to relax and ease into a restful state.

For centuries, people have turned to soothing bedtime tea blends to reduce stress, unwind, and improve the quality of their sleep.

While these teas aren’t a quick fix or a sedative, they can play an important role in your nighttime routine, signaling to your body that it’s time to wind down and prepare for bed. Incorporating a calming tea into your evening ritual can be a simple yet powerful step towards achieving more restful and restorative sleep.

These are Teas That Can Help You Sleep

We explore some of the top teas for enhancing sleep, helping you achieve quicker and deeper rest.

Chamomile Tea

Chamomile tea is renowned for its anti-inflammatory properties and its ability to alleviate nervousness, stress, and digestive discomfort. It is also effective in reducing symptoms of insomnia and sleeplessness. The calming effects of chamomile tea can be attributed to an antioxidant called apigenin, which has been shown to relax the nerves and promote a peaceful sleep.

In a 2017 study , 60 nursing home residents were given 400 mg of chamomile extract daily. Those who consumed the extract experienced a significant improvement in sleep quality compared to those who did not take chamomile.

Another 2016 study highlighted that postpartum women who drank chamomile tea had better sleep compared to those who did not. However, it’s important to note that while chamomile tea is safe for postpartum women, it is advised that pregnant women avoid it due to its potential blood-thinning effects.

A study focusing on individuals with chronic insomnia involved one group taking chamomile extract twice daily for four weeks, while the other group received a placebo. Although there was no significant difference in sleep onset, quality, and duration, the group consuming chamomile extract showed noticeable improvements in daytime functioning.

While the benefits of chamomile tea are still being studied and may not be conclusive, various studies suggest it is a worthwhile option to consider for better sleep. Additionally, chamomile flowers are among the best plants for the bedroom, providing relaxation through their soothing aroma even if you choose not to drink the tea.

Lavender Tea

Lavender tea is not only celebrated for its delightful aroma but also for its effectiveness in promoting restful sleep. Historically, ancient Romans and Greeks used lavender in their baths to aid relaxation and calm their minds.

Lavender essential oil, particularly Silexan, has been shown to reduce anxiety, alleviate stress, and enhance sleep quality. A 2005 study demonstrated that even the mere act of sniffing lavender oil could increase the amount of sleep participants experienced.

Further research from 2012 revealed that women suffering from insomnia experienced improvements in their sleep patterns after inhaling lavender for 20 minutes twice a week over a 12-week period. Additionally, these women exhibited slower and more consistent heart rates following lavender aromatherapy.

Lavender may be particularly effective for women. In a 2015 study involving sleep-deprived postnatal women, those who drank a cup of lavender tea every night for two weeks reported reduced fatigue. This benefit diminished once they stopped consuming the tea.

Valerian Root Tea

Valerian root has a long history of use dating back to the second century for treating anxiety, headaches, and insomnia, and improving overall sleep quality. Available in various forms, including capsules and liquids, valerian root is renowned for its calming effects.

Although the exact mechanism of valerian root is not fully understood, it is believed to increase the levels of gamma-aminobutyric acid (GABA) in the brain. GABA receptors promote sleepiness and function similarly to certain anti-anxiety medications.

READ MORE