Teas that help improve sleep

Teas that help improve sleep include chamomile tea and valerian root tea, both of which have many health benefits. These teas create a sense of comfort, relaxation, and relief from stress after a long day. Many herbal teas have been used as natural remedies for sleep for centuries, thanks to their ability to combat insomnia, stress, and anxiety. Some calming teas that promote sleep have even been studied for their sleep-enhancing properties.

1. Teas that help improve sleep

Sleep is an important evolutionary behavior that helps organisms adapt to changing environments. Sleep is divided into two types: natural sleep under normal health conditions and sleep that occurs when the body is weakened, often in a state of stress or illness. This sick sleep helps the body conserve energy and supports the recovery process.

Tea, a popular beverage rich in phytochemicals, offers numerous health benefits such as reducing stress, regulating metabolism, and aiding sleep. However, the specific role of tea in regulating sleep when the body is ill has not yet been thoroughly studied.

The following article will summarize research on the impact of tea on sleep, with a particular focus on its ability to regulate energy through sick sleep, metabolic processes, and tissue repair in various biological models. Some types of tea are believed to enhance sleep, including:

1.1. Chamomile Tea

Chamomile tea is an herbal tea with a delicate floral aroma and is one of the teas known to promote good sleep and benefit health. It is made from chamomile flowers, a plant often used to encourage sleep due to its calming effects.

Researchers suggest that the tea can improve sleep thanks to its mild sedative properties, which stem from a flavonoid compound called apigenin found in the dried petals. Apigenin binds to a receptor in the brain, helping to reduce anxiety and increase feelings of drowsiness. A 2016 study showed that women who drank chamomile tea for two weeks postpartum experienced significantly reduced levels of fatigue and depression.

However, pregnant women or those allergic to ragweed, chamomile, or marigolds should avoid this tea.

1.2. Lavender Tea

From reducing pain and inflammation to supporting improvements in mood, anxiety, and depression, lavender offers numerous health benefits. Lavender is not only an ingredient used in aromatherapy, skincare creams, and other beauty products, but its flowers and purple stems also create a tea that helps improve sleep right before bedtime.

Lavender tea is made by steeping lavender buds in water, resulting in a vibrant purple beverage with a distinct flavor and aroma. Commonly enjoyed as a calming bedtime tea, several studies have also shown that lavender tea can enhance sleep and promote relaxation.

Research indicates that those who drink lavender tea may feel more relaxed and drowsy by the end of the evening. Lavender has also been shown to reduce symptoms of depression and anxiety. This tea is effective in managing some sleep disturbances and is recognized as one of the teas that promote better sleep.

1.3. Valerian Root Tea

Valerian is a flowering plant native to Europe and Asia, which has since been widely cultivated in North America. Unlike other herbal teas that use flowers, valerian tea is made from its dried roots.

Valerian root tea is renowned for its sedative effects, helping to support sleep and reduce stress and anxiety. However, research on the effectiveness and mechanisms of action of this tea remains somewhat limited. Some studies even indicate that drinking valerian root tea can cause side effects such as vivid dreams, headaches, stomach aches, feelings of restlessness, or drowsiness the next morning.

1.4. Magnolia Flower Tea

Magnolia flower tea is made from the bark, buds, and dried stems of the magnolia tree and is often used as a sleep aid in traditional remedies. This tea contains two compounds, honokiol and magnolol, which have sedative effects. While research on humans is limited, some animal studies have indicated that both compounds can support sleep and reduce insomnia.

One study involving postpartum women found that drinking magnolia flower tea for three weeks significantly improved depression and sleep quality compared to the control group that did not consume the tea. However, more research is needed to accurately determine the effects of magnolia tea on sleep in humans.

1.5. Low-Caffeine Green Tea

Green tea is a popular beverage known for its distinctive flavor and numerous health benefits. Some studies indicate that green tea can improve sleep and combat insomnia.

A small study involving 20 adults found that consuming low-caffeine green tea was associated with better sleep quality, reduced stress, and less fatigue compared to drinking regular green tea. Other research suggests that epigallocatechin-3-O-gallate (EGCG) present in green tea may contribute to its calming effects.

One important note when drinking green tea before bedtime is to choose a variety with low or no caffeine.

1.6. Passionflower Tea

Passionflower, scientifically known as Passiflora or maypop, is a plant that has long been studied for its medicinal properties. Passionflower tea is one of the herbal teas that can improve sleep and can be prepared using either fresh or dried leaves.

Studies indicate that herbal preparations from passionflower, including tea, syrup, and tinctures, may act as natural sedatives and help reduce anxiety. An older study involving 41 participants found that drinking one cup (approximately 237 ml) of passionflower tea daily for one week significantly improved sleep quality compared to the placebo group.

2. Why Do Herbal Teas Help Improve Sleep?

In Traditional Chinese Medicine, herbal teas have long been used as part of herbal therapy to treat sleep disorders. Studies have shown that most of the sedative effects of these teas are due to their interaction with neurotransmitters or chemical messengers in the brain.

For example, a neurotransmitter called gamma-aminobutyric acid (GABA) has calming effects and plays a key role in reducing hyperactivity related to anxiety and prolonged stress. Teas made from valerian root have been shown to activate this specific neurotransmitter.

3. How to Use Herbal Teas Effectively

Teas consumed before bedtime are herbal blends designed to promote relaxation. Unlike other types of tea, these calming sleep teas typically do not contain caffeine and include compounds that can reduce stress and anxiety or promote a sense of calm, such as lavender, chamomile, or passionflower. Here are some guidelines for using these teas to improve sleep:

• Use for Mild Insomnia: Drinking tea before bedtime can be a wonderful addition to your nightly routine, especially for those who find it hard to relax or fall asleep. However, these sleep-improving teas may not be effective for individuals with severe insomnia.
• Combine with Healthy Lifestyle Changes: Incorporating sleep-improving teas should be part of a broader approach to better sleep, including establishing a regular nighttime schedule and limiting caffeine intake before bed.
• Timing of Tea Consumption: It’s best to drink sleep-improving teas early enough to allow for bathroom visits before bedtime. Generally, aim to reduce fluid intake at least two hours before sleep to minimize nighttime bathroom trips that could disrupt your rest.

In summary, herbal teas can be a simple, gentle addition to a healthy bedtime routine. Many are used as natural remedies to promote relaxation and sleep. The ingredients in these teas impact specific neurotransmitters that can enhance sleep quality, reduce stress and anxiety, and help you fall asleep faster.

However, current evidence on the benefits of these calming teas is limited and inconsistent. Most studies focus on herbal extracts or supplements rather than tea form. Therefore, more high-quality research is needed to understand better how tea can improve sleep. Furthermore, if you experience persistent insomnia, it is important to consult a healthcare professional for appropriate diagnosis and treatment options.