Should you use herbal teas to improve sleep?

Sleep is one of the most important factors for overall human health. It affects mood, work performance, and even physical health. In the context of modern life filled with pressure, many people experience difficulty falling asleep or insomnia. Many are seeking natural solutions, with sleep-improving tea becoming a popular choice. However, before deciding to use tea to improve sleep, we need to understand its benefits, risks, and how to use it effectively to achieve the best results.

1. Should you use herbal teas to improve sleep?

Using herbal tea to improve sleep can offer significant benefits for those who struggle with sleep or have difficulty relaxing at night. 

Herbal teas such as chamomile, lavender, and valerian root have been shown to help the body relax and easily fall asleep due to the natural compounds they contain that reduce stress. These compounds can stimulate the nervous system, relax muscles, and calm the mind, making it easier for sleep to come gently. Sleep-improving tea is not only a natural alternative to sleeping pills but also provides a comforting experience when consumed.

However, there are some important considerations when using these types of tea. Some teas may contain caffeine or stimulating compounds, such as in green tea or black tea. Caffeine can increase alertness and make it more difficult to fall asleep, potentially exacerbating insomnia. Additionally, people who are sensitive to certain ingredients in tea, like valerian (found in valerian root), may experience side effects such as nausea, dizziness, or restlessness. Therefore, before using sleep-improving tea, you should try a small amount to check your body’s reaction and avoid teas containing caffeine in the evening to prevent disrupting your sleep.

Overall, it is possible to use herbal teas to improve sleep, but their effectiveness will depend on individual factors and body responses. Understanding the specific types of tea, their ingredients, and their effects is essential for choosing the right tea based on your needs and health condition.

2. The best types of tea that help improve sleep

Whether tea helps you sleep or not depends on the type of tea you use. When it comes to finding teas that improve sleep, there are many natural options to choose from. Below are some notable types of tea you can try:

2.1. Chamomile tea

Chamomile tea is one of the most popular teas known for its ability to support sleep, thanks to the presence of apigenin—a natural flavonoid with strong sedative effects. Apigenin helps inhibit the activity of certain nerve cells, allowing the body to relax and reduce stress, making it easier to fall asleep. In addition, chamomile tea also helps alleviate mild anxiety, making it ideal for those who often feel tense in the evening.
Beyond improving sleep, chamomile tea has other notable benefits, such as reducing inflammation. With its anti-inflammatory effects, chamomile tea helps soothe the body and reduce inflammatory reactions, providing strong support for the immune system.

2.2. Lavender tea

Lavender tea not only offers the distinct relaxing fragrance of lavender but is also an excellent choice for improving sleep due to its mild sedative effects. The natural essential oils in lavender help calm the mind and reduce stress, making it easier to feel at ease and prepare for a deeper sleep. Drinking a cup of lavender tea before bed can enhance sleep quality, helping you wake up in the morning feeling refreshed and rejuvenated.

The scent of lavender not only has sedative properties but also promotes a sense of tranquility, reducing anxiety and helping sleep come more easily. For those who often experience psychological stress, lavender is a great choice to relax both physically and mentally.

2.3. Passionflower tea

Passionflower tea is known for its calming effects on the nervous system, thanks to its flavonoid content (chrysin)—a compound that acts on the nervous system to reduce stress. Passionflower tea is especially beneficial for those who often feel anxious and have difficulty relaxing in the evening. Drinking passionflower tea before bed can help alleviate tension, create a sense of peace, and allow you to ease into sleep more comfortably.

2.4. Rooibos tea

Rooibos, a red tea from South Africa, is an excellent choice for those who enjoy the bold flavor of black tea but want to avoid caffeine. This tea is completely caffeine-free, helping to prevent the alertness or sleep disturbances that can occur when drinking regular tea in the evening.

Although there is no specific scientific research on the direct effects of rooibos on sleep, drinking a cup of rooibos at night can still provide a sense of relaxation and comfort. For those looking to improve their health and seeking a healthy, safe tea option for the evening, rooibos is a wonderful choice.

2.5. Valerian root

Valerian root is one of the oldest herbs used to improve sleep due to its ability to regulate the nervous system. Natural compounds in valerian root, such as valerenic acid, help increase the concentration of gamma-aminobutyric acid (GABA) in the brain, a neurotransmitter that calms the nervous system.

However, for some sensitive individuals, valerian root tea may cause nausea or mild dizziness.

All the teas mentioned above can help improve sleep, but their effectiveness depends on each person’s body. It’s best to experiment and find the tea that works best for you.

3. How to use sleep-improving tea effectively

To optimize the benefits of using sleep-improving tea, you need to pay attention to how and when you drink the tea. Below are some guidelines for using tea more effectively:

• Time to drink tea: The timing of drinking tea is very important for improving sleep. It’s recommended to drink tea about 1 hour before going to bed. This allows the tea to take effect and helps you feel more relaxed as you fall asleep. Drinking tea too close to bedtime may cause you to wake up for a bathroom break, disrupting your sleep.
• Tea dosage: The amount of tea you drink also affects the effectiveness of sleep-improving tea. You can start with a lower dosage to see how your body reacts before gradually increasing it.
• Combine with relaxation: To maximize the benefits of sleep-improving tea, combine drinking tea with other relaxation techniques. You could practice deep breathing exercises, gentle yoga, or meditation before bed. These activities help calm the mind and body, supporting deeper sleep. A quiet space, soft lighting, and calming music can also create the ideal environment for falling asleep.
• Avoid caffeine-containing teas: One important tip when drinking sleep-improving tea is to avoid teas containing caffeine, such as black tea or green tea, in the evening. Caffeine can increase alertness and reduce your ability to fall asleep. If you’re having trouble sleeping, prioritize caffeine-free teas like chamomile or lavender. Drinking tea that causes trouble sleeping will only increase anxiety and restlessness.
• Monitor your body’s response: Finally, always monitor your body’s response after drinking sleep-improving tea. Each person may react differently to various teas, so pay attention to your feelings and adjust the tea or dosage if necessary. If you notice feeling more tired or experiencing any discomfort, consider stopping use and consulting a doctor.

Sleep-improving tea can be an effective solution for those who have difficulty falling asleep. Teas like chamomile, lavender, and lotus tea, among others, offer health benefits. However, users should also be mindful of potential risks and how to use them to achieve the best results.

References: Healthline.com, Sleep.com, Health.com, Sleepfoundation.org