The 6 Best Bedtime Teas That Help You Sleep
- Dietitian.Lauren Hmede
- Oct 29, 2019
- 2 min read
Introduction:
Good sleep is crucial to your overall health.
Unfortunately, about 30% of people suffer from insomnia, or the chronic inability to fall asleep, stay asleep, or achieve restorative, high-quality sleep.
Herbal teas are popular beverage choices when it comes time to relax and unwind.
For centuries, they have been used around the world as natural sleep remedies.
Modern research also backs herbal teas’ ability to aid sleep.
This article explores 6 of the best bedtime teas for catching some z’s.
1. Chamomile
Chamomile tea contains an antioxidant called apigenin, which may help initiate sleep. However, evidence to support the benefits of chamomile is inconsistent.
2. Valerian root
Valerian root may increase sleepiness by increasing levels of a neurotransmitter called GABA. Smaller studies suggest that valerian root may improve overall sleep quality by shortening the time it takes to fall asleep and decreasing nighttime awakenings.
3. Lavender
Lavender is best known for its relaxing aroma. However, evidence supporting the beneficial effects of lavender tea on sleep quality is weak.
4. Lemon balm
Lemon balm is an aromatic herb that increases GABA levels in the brains of mice, thus initiating sedation. Drinking lemon balm tea may decrease insomnia-related symptoms.
5. Passionflower
Drinking passionflower tea may improve overall sleep quality. Also, passionflower in conjunction with valerian root and hops may reduce symptoms of insomnia.
6. Magnolia bark
In mouse studies, magnolia bark tea has been shown to decrease the time it takes to fall asleep and increase the amount of overall sleep by modifying GABA receptors in the brain. However, further research is needed to confirm these effects in humans.
Conclusion:
Many herbal teas, including chamomile, valerian root, and lavender, are marketed as sleep aids.
Many of the herbs they contain work by increasing or modifying specific neurotransmitters that are involved in initiating sleep.
Some of them may help you fall asleep faster, decrease nighttime awakenings, and improve your overall sleep quality. However, the evidence for their benefits in people is often weak and inconsistent.
Also, most of the current research used these herbs in extract or supplement form — not the herbal tea itself.
Given that herbal supplements and extracts are very concentrated versions of the herb, a diluted source like tea is likely to be less effective.
Further research involving larger sample sizes is needed to fully understand the ability of herbal teas to improve sleep in the long run.
Additionally, since many herbs and supplements have the potential to interact with both prescription and over-the-counter medications, always consult your healthcare provider before adding an herbal tea to your nightly routine.
While results can vary by individual, these herbal teas may be worth trying for those who are looking to get a better night's sleep naturally.
Sources:
Comments