A goodnight’s sleep is a requirement for good health and wellbeing. Because of sleep deprivation, there’s a rise in health issues, including depression, obesity, and weak immune systems. So, which teas help you sleep better?
For many different reasons, almost 30 percent of people suffer some level of insomnia or sleep deprivation. This includes difficulties falling asleep naturally, staying asleep, or experiencing a deep and therapeutic sleep.
Why Is Sleep So Important?
Studies show that getting adequate sleep may improve all sorts of health issues, from improving your mood levels to weight control.
Here is how adequate sleep can improve your health
- Promotes a sharper brain
- Improves heart health
- Boosts immunity
- Maintains a healthy weight
- Improves athletic performance
- Helps you make better decisions
- Supports brain function
- Promotes glowing skin
- Reduces inflammation
- Boosts fertility
Effects of a Chronic Lack of Sleep
Lack of proper sleep may lower your energy levels and make you grumpy all-day, and with time, it may cause more severe effects, such as
- It may negatively impact your long-term and short-term memory
- It can make you emotional and quick-tempered
- It may weaken your body’s defense against viruses like the common cold and flu
- It may affect your body’s release of insulin, increasing your risk of type 2 diabetes
- People with minimal sleep experience low libido
- Lack of sleep will decrease your concentration, creativity, and problem-solving abilities.
- Lack of sleep may make you drowsy and susceptible to accidents
- Sleeping less than 5 hours every night increases your risk of high blood pressure and heart disease
- It may affect your balance and coordination
Which Teas Help You Sleep Better?
The good news is, even though you find it difficult to sleep, some teas have been shown to help you fall asleep more easily.
Herbal teas have been used for centuries as a natural sleep remedy throughout the world. They can help you relax and enhance better sleep.
One of the most well-known sleep-promoting teas is chamomile tea. Chamomile is a very calming herb that has been used for centuries to help people sleep. It helps people sleep by promoting sleepiness, helping ease anxiety, and calming racing thoughts.
Chamomile formulations such as teas and essential oils have been used as sleep inducers or tranquilizers. They have also been used to induce sedation and treat insomnia.
Chamomile contains apigenin, an antioxidant that binds to some receptors in the brain, causing one to feel relaxed and fall asleep.
One study involving postpartum women with poor sleep tendencies recorded better sleep quality with only 2 weeks of regular consumption of chamomile tea. The women that didn’t drink chamomile tea did not experience any change.
In another study, a daily intake of 400 milligrams of chamomile extract improved sleep quality in older people. Thus it can be used as a safe remedy to improve sleep in age-related insomnia.
To make chamomile tea, steep 1 teaspoon of dried or 2 teaspoons of fresh leaves in a cup of hot water for about 10 minutes. Drink it 30 minutes before going to bed.
Lavender is an herb known for its soothing scent and is commonly used in aromatherapy. Most people associate lavender with essential oil, but the purple buds can be brewed into teas well. And that’s not all!
Lavender tea is another sleep-promoting tea that has been used for centuries to help people get a good night’s sleep and promote better sleep habits.
It can ease tension, induce calm, and improve sleep. It works by reducing the stress hormone cortisol and increasing the percentage of slow-wave (deep) sleep, which offers therapeutic sleep benefits.
One study found that women who drank lavender tea before bed reported better sleep quality than those who didn’t drink the tea. The study participants who drank lavender tea felt less anxious and had a more restful sleep. Additionally, they felt more refreshed the following day.
Another study found that men who drank lavender tea before bed reported improved sleep quality than those who didn’t drink the tea. The study participants who drank lavender tea felt less stress and had a more restful sleep. Additionally, they felt more energetic the next morning.
Therefore, if you’re looking for a natural way to improve your sleep quality, consider drinking lavender tea before bed.
3. Valerian Root
Valerian root is a herb with a long history of relieving stress and enhancing sleep. It has also been used to treat different ailments such as headaches, nervousness, and palpitations.
It’s among the most common sleep aid herbs in Europe and the United States. The root is usually dried and sold as tea but is also available in capsule form.
Valeria root is effective in enhancing sleep due to the presence of 2 sedatives; valepotriates and sesquiterpenes.
In a study published in the Journal of Clinical Sleep Medicine, valerian was found to promote better sleep compared to placebo. The study participants were given either valerian or placebo capsules before bedtime for two weeks. The results showed that those who took valerian slept for an average of 7.5 hours compared to 5 hours for the placebo group.
Another study involving people with sleep difficulties reported improved sleep without any side effects. In the study, 89 percent of the participants reported improved sleep while 44 percent reported better sleep.
In a similar study, a liquid form of valerian root extract decreased the time taken to fall asleep with improved overall sleep quality compared to those who did not use the extract.
Valerian root tea is made by boiling the valerian root in water. Some people like to add honey or lemon for flavor. The tea can be drunk hot or cold and can be enjoyed before bedtime or as a refreshing snack during the day. If you are looking for a sleep-promoting tea that is also safe, valerian root tea is a good option to consider.
4. Lemon Balm
Lemon balm is a member of the mint family with an aromatic, citrusy, and sweet smell.
The leaves are usually dried and sold as tea. It’s also available as an extract, which is commonly used in aromatherapy.
Traditionally, lemon balm has been used as an antibacterial and antiviral medicine. It has also been used to relieve stress and promote better sleep.
Many people drink lemon balm tea before bed to help them get a good night’s sleep. Lemon balm tea contains compounds that work as natural sedatives. These compounds help to relax the muscles and improve the quality of sleep.
A cup of lemon balm taken at night can relieve insomnia and promote better sleep, especially if you suffer from anxiety, depression, or restlessness.
One study found that taking 600mg of lemon balm extract daily for 15 days reduced insomnia symptoms by 42 percent in individuals with sleep disturbances and anxiety.
Lemon balm tea has also been linked to better mental health. Studies have shown that it can help to reduce anxiety and stress levels.
It has also been shown to improve mood and cognitive function. This makes it a great choice for people who want to improve their overall sleep health.
5. Magnolia Bark
Magnolia bark is a traditional Chinese herb that has been used in sleep-enhancing therapies. The tea is usually made from the bark of the magnolia tree.
Magnolia tea contains quercetin and other beneficial compounds that help promote a good night’s sleep.
For instance, it contains honokiol, a bioactive compound that has been shown to reduce the time it takes to fall asleep. The compound may also reduce anxiety and depression.
Magnolia tea has also been shown to increase the production of serotonin, which is a precursor to melatonin, the main hormone involved in sleep. Serotonin also helps reduce anxiety and stress levels, which further promotes quality sleep.
Therefore, if you’re looking for a way to improve your sleep quality, magnolia tea is a good option. It’s gentle enough for most people, and it contains some powerful ingredients that will help you get a good night’s sleep.
However, magnolia tends to have a strong and unpleasant taste to some. If you can’t get past the taste, consider taking encapsulated extracts, but keep in mind that the effect will be slower.
Passionflower tea is made from dried flowers, leaves, and stems of the passionflower plant.
The tea contains flavonoids that bind to the same receptors as tranquilizers, thus alleviating anxiety and improving sleep.
Research shows that a daily intake of passionflower tea may significantly promote better sleep.
Further research has shown that combining sleep-enhancing teas like passionflower and Valeria can relieve insomnia to the same effect as traditional sleep-enhancing medication.
Peppermint is one of the most popular teas for promoting a good night’s sleep. In fact, it has been shown to be effective in relieving headaches, anxiety, and stress.
In one study, researchers studied the effects of peppermint on the brainwaves of people who had trouble sleeping. The study found that peppermint significantly decreased the number of disturbing brainwaves and improved the quality of sleep for those who drank it before bed.
This tea has also been shown to be effective in calming the nerves, which can help you get a good night’s sleep. It also improves concentration and focus and can offer a calming effect on the nerves, which can help you get a good night’s sleep.
Another benefit of peppermint tea is that it has natural stimulants that help you stay awake during the day. These stimulants are also good for restoring energy levels after a long night of sleep. Finally, peppermint tea is also refreshing and has a pleasant flavor.
8. Holy Basil (Tulsi)
Holy basil (Ocimum sanctum) is a flowering herb that has been used for centuries to promote a good night’s sleep. Some of its main benefits include reducing stress and anxiety, improving mood and sleeping patterns, and increasing energy levels.
These benefits are due to the compounds found in holy basil, including l-theanine and flavonoids. These compounds work together to improve sleep quality by promoting relaxation and calming the mind.
Holy basil also contains l-tryptophan, which is a natural substance that helps in the production of serotonin in the brain. Again, serotonin is a neurotransmitter that promotes the production of melatonin, a chemical that regulates your sleep-wake cycle. Serotonin also helps to regulate mood and appetite, among other things.
In addition to these benefits, holy basil is also beneficial for overall health. It is a natural source of antioxidants, which can fight against damage caused by free radicals. It has also been shown to help improve digestion and immune system function.
Kava (Piper Methysticum) is a plant that has been used as tea for centuries in the Pacific Islands. It is thought to promote a better night’s sleep because it contains compounds that relax the muscles and help to calm the mind.
Most kava teas are made from the root of the kava plant, which is ground into a paste and then steeped in hot water.
Some people drink kava tea as is, while others add sugar or coconut milk to make it more palatable. Kava tea can be enjoyed hot or cold, and can be served with or without food.
No matter how you choose to unwind at the end of your day, there’s no denying that sound sleep is crucial to your physical and mental health. Adequate sleep is an essential part of a healthy lifestyle. However, getting yourself to sleep and staying asleep for a reasonable amount of time can be a challenge sometimes.
One of the best ways to ensure better quality sleep is by ensuring that your nighttime routine includes some of these calming bedtime teas. These teas may help you stay calm, lower anxiety and depression, and promote a night of deep and restorative sleep.
Other Teas To Prepare:
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