Who doesn’t wish to wake up in a good mood and have a great day? For that, you need a good night’s sleep.
It is proven that more than a third of young adults aren’t getting enough sleep. The recommended amount of sleep for an individual is seven to eight hours, and if you don’t get a proper amount of sleep, you could end up with health problems such as weight gain, depression, hypertension, diabetes, heart disease, or even stroke.
If you are struggling to get enough sleep at night, there’s good news for you. Drinking certain herbal teas half an hour before bed can improve sleep quality. They’re one of the best natural sleep aids that people have been using for decades.
Best teas for sleep
If you have been looking around for some best teas to sleep that can get to bed within minutes after drinking them, here is what you have been missing.
Here are the best teas to help you fall asleep faster.
1) Chamomile tea
If you lack quality sleep at night, you should start drinking some chamomile tea half an hour before you go to bed.
Chamomile contains several active compounds, one of them is apigenin, which is known for its tranquilizing effects after it binds with benzodiazepine receptors of the human brain.
Because of that, chamomile tea has a sedative effect that helps you relax and fall asleep more easily.
2) Passionflower tea
Like chamomile, the passionflower has flavonoids that bind to the benzodiazepine receptors of the brain and might help reduce depressive symptoms. Not only that, there is some evidence that drinking passionflower tea can improve sleep quality!
3) Lemon balm tea
Melissa Officinalis or the lemon balm comes from the mint family. It has a slightly citrusy and sweet smell. Lemon balm is available in the form of essential oil and tea.
People have been using lemon balm for decades for its ability to help fight infections and viruses. However, it’s also a great bedtime tea.
If you have insomnia, then drinking one cup of lemon balm tea can help, because it reduces stress and anxiety and has a relaxing effect.
If you’re experiencing anxiety and restlessness, drink a cup of lemon balm tea after dinner or before going to bed.
4) Melatonin tea
As you already know that the melatonin hormone is produced naturally by the human body when you feel sleepy.
There is a lot of research that says that taking melatonin supplements can help treat insomnia and other sleep problems.
You can take melatonin in the form of capsules or liquid supplements. But, did you know that you can buy add it to your tea as well?
5) Valerian tea
Valerian root has been used for a long time to promote relaxation and reduce anxiety. Drinking some valerian tea before bed can improve sleep quality and help you fall asleep faster.
In addition, it can provide stress relief, and treat heart palpitations, headaches and nervousness.
Valerian root is one of the most trusted sleep aids because it contains two naturally occurring sleep-inducing ingredients – sesquiterpenes and valepotriates. A study says that 90% of people get better sleep after drinking valerian tea. Another study claims that people tend to fall asleep way faster after drinking the valerian extract.
However, the valerian root does come with an earthy taste and some people find its odor very unpleasant. Add some maple syrup, or honey to make it taste better.
6) Peppermint tea
Studies on peppermint oil show that it’s one of the most effective muscle relaxants. It can also calm your stomach if you have Irritable Bowel Syndrome.
Though there has not been plenty of research on how effective peppermint is as a sleep aid, it is naturally caffeine-free and may help you relax.
7) Lavender tea
Lavender is a purple flower that’s been used since the Roman Empire for aromatherapy. However, it makes a wonderful floral tea.
There has been limited research on the efficacy of lavender flowers as a sleep aid, but it is known that exposure to lavender oil during bedtime is known to give you a better night’s sleep.
Drinking lavender teas before bed can make you feel less fatigued in the morning.
How to Choose the Best Sleep Teas?
If you plan on purchasing a bedtime tea, here is what you need to know:
- Select tea that has low caffeine content.
- Select teas that have well-known sleep-inducing agents, such as chamomile.
- Before you buy any tea, do your research and read some independent reviews on the brand you’re considering.
- Prefer established brands, that have a track record of using high-quality ingredients and positive customer feedback.
- You can find most of the teas mentioned above on amazon or at your nearest department store.
Frequently Asked Questions
Do sleepy teas really help you sleep?
Yes, according to research teas prepared with sleep-inducing ingredients can help you sleep. Valerian root and chamomile are well-known relaxants that can help you have a great night’s sleep.
Which teas do not promote sleep?
Stay away from caffeinated teas, such as green and black tea. Caffeine gives you energy and will make your sleep even worse.
Are sleepy time teas safe?
Yes, they’re safe to consume, unless you have specific allergies.
Make valerian or chamomile tea a part of your bedtime routine to ensure restful sleep naturally. If you’re having persistent sleep issues, you should see a doctor and consider reevaluating your habits.
Now that you’ve learned which teas are good for sleep, go ahead and get some.
Next, learn about the 8 best teas to soothe a sore throat.