Tea has been used for centuries as a natural remedy to promote sleep and relaxation. While several kinds of tea are available, not all have the same effect on our body. In this article, we will explore the best tea to help you sleep and the science behind it. Stay tuned for more details.
Can tea help you sleep better?
Yes, certain types of tea can help you sleep better. Specific types of tea, such as chamomile, valerian root, lavender, passionflower, and peppermint, are known for their calming and sedative effects, which can promote relaxation and improve sleep quality.
The compounds found in these teas, such as apigenin in chamomile, valerenic acid in valerian root, and linalool in lavender, have been shown to have anxiolytic and sedative properties, making them effective natural sleep aids.
Drinking tea before bed can also be a relaxing and comforting ritual that can help prepare your body for sleep. It can create a sense of calm and signal your body that it’s time to wind down and prepare for rest.
Several types of tea may help promote better sleep quality:
- Passion Fruit tea – Passion Fruit tea, made from the fruit of the Passiflora plant, is known for its calming effects. It contains compounds that can help reduce anxiety and promote relaxation, leading to better sleep quality.
- Magnolia bark tea – Magnolia bark tea is made from the bark of the magnolia tree and has been used in traditional Chinese medicine to treat anxiety and sleep disorders. It contains compounds that have a calming effect on the nervous system, promoting relaxation and better sleep.
- Catnip tea – Catnip tea, made from the leaves of the catnip plant, is known for its soothing effects. It contains compounds that can help promote relaxation and improve sleep quality.
- Peppermint tea – Peppermint tea is known for its calming effects on the digestive system. It can help reduce stomach discomfort and promote relaxation, improving sleep quality.
- Skullcap tea – Skullcap tea is made from the leaves of the skullcap plant and is known for its calming effects. It contains compounds that can help reduce anxiety and promote relaxation, leading to better sleep quality.
- Hops tea – Hops tea is made from the flowers of the hop plant and is commonly used in beer-making. It contains compounds that sedate the nervous system, making it an effective sleep aid.
It’s important to note that while these teas may have beneficial effects on sleep, it’s important to speak with a healthcare provider before trying any new herbal remedies, especially if you have a pre-existing medical condition or are taking medication. Eventually, drinking too much tea can have adverse effects, so it’s important to follow recommended dosages and consult a healthcare provider before adding new teas to your routine.
What is the best tea to help you sleep?
The best tea to help with sleep is Chamomile tea. Chamomile is a herb used in traditional medicine for its calming effects. It has been found to have sedative effects, which can help improve sleep quality.
Chamomile tea contains a compound called apigenin, which binds to benzodiazepine receptors in the brain. Benzodiazepine receptors are responsible for inducing sleep and reducing anxiety. By binding to these receptors, apigenin can help promote sleep and reduce stress.
Several studies have shown that Chamomile tea can help improve sleep quality. In one study, 80 postpartum women were given chamomile tea for two weeks. The study found that the women who drank Chamomile tea reported better sleep quality compared to the control group.
Another study found that Chamomile tea can reduce the time it takes to fall asleep. The study involved 34 chronic insomnia patients who were given Chamomile extract for 28 days. The study found that the patients who took Chamomile extract fell asleep 15 minutes faster compared to the control group.
Chamomile tea is an effective natural remedy for improving sleep quality and reducing the time it takes to fall asleep.
Other teas that can help with sleep
Apart from Chamomile tea, there are several other teas that can help improve sleep quality. Let’s take a look at some of them.
Valerian root tea
Valerian root is a herb used in traditional medicine for its sedative effects. Valerian root tea is made by steeping the root in hot water. The tea has a slightly bitter taste and is often combined with other herbs to improve its flavor.
Research has shown that Valerian root tea can help improve sleep quality. In one study, 27 patients with insomnia were given Valerian root extract for four weeks. The study found that the patients who took Valerian root extract reported better sleep quality compared to the control group.
Lavender tea
Lavender is a herb that is known for its calming effects. Lavender tea is made by steeping dried lavender flowers in hot water. The tea has a pleasant floral aroma and taste.
Several studies have shown that Lavender tea can help improve sleep quality. In one study, 67 women with insomnia were given lavender oil capsules for ten weeks. The study found that the women who took Lavender oil capsules reported better sleep quality compared to the control group.
Passionflower tea
Passionflower is a herb that is used in traditional medicine for its calming effects. Passionflower tea is made by steeping the herb in hot water. The tea has a slightly sweet taste and is often combined with other herbs to improve its flavor.
Several studies have shown that Passionflower tea can help improve sleep quality. In one study, 41 patients with generalized anxiety disorder were given Passionflower extract for four weeks. The study found that the patients who took Passionflower extract reported better sleep quality compared to the control group.
Lemon balm tea
Lemon balm is a herb that is used in traditional medicine for its calming effects. Lemon balm tea is made by steeping the herb in hot water. The tea has a pleasant lemony aroma and taste.
Lemon balm contains compounds that have a calming effect on the nervous system. It is rich in rosmarinic acid, which has been shown to reduce stress and anxiety levels. This can help promote relaxation and improve sleep quality. Lemon balm also contains eugenol, a compound that has a mild sedative effect. It can help reduce restlessness and promote sleep.
How to prepare tea for better sleep
While several teas can help improve sleep quality, preparing them correctly is important to maximize their benefits. Here are some tips on how to prepare tea for better sleep:
- Use high-quality tea leaves or tea bags: Make sure to use high-quality tea leaves or tea bags to ensure you get the maximum amount of beneficial compounds.
- Steep the tea for the correct amount of time: Different types of tea require different steeping times. Chamomile tea should be steeped for 3-5 minutes, while Valerian root tea should be steeped for 5-10 minutes. Check the instructions on the packaging or look up the recommended steeping time online.
- Use hot but not boiling water: Boiling water can destroy some of the beneficial compounds in tea, so make sure to use hot water that is just below boiling temperature.
- Add natural sweeteners: If you prefer your tea sweet, add natural sweeteners like honey or maple syrup instead of processed sugar. This will help avoid the blood sugar spikes that can interfere with sleep.
- Drink tea at the right time: Try to drink tea at least an hour before bedtime to allow your body enough time to digest the tea and for the beneficial compounds to take effect.
Other tips for better sleep
While drinking tea can be helpful in promoting better sleep, there are other things you can do to improve your sleep quality. Here are some tips for better sleep:
- Stick to a sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends.
- Create a sleep-conducive environment: Make sure your bedroom is cool, quiet, and dark to promote better sleep.
- Limit caffeine and alcohol intake: Caffeine and alcohol can interfere with sleep, so try to limit your intake, especially in the hours leading up to bedtime.
- Practice relaxation techniques: Meditation, deep breathing, and progressive muscle relaxation can help calm your mind and promote peace.
- Exercise regularly: Regular exercise can help improve sleep quality but avoid exercising too close to bedtime as it can interfere with sleep.
Final thoughts
In conclusion, Chamomile tea is the best tea to help improve sleep quality, thanks to its soothing effects and the compound apigenin. However, other teas like Valerian root, Lavender, Passionflower, peppermint, and Lemon balm can also be effective in promoting relaxation and better sleep. When preparing tea for better sleep, make sure to use high-quality tea leaves or tea bags, steep the tea for the correct amount of time, use hot but not boiling water, add natural sweeteners, and drink the tea at the right time. Incorporating these tips and other healthy sleep habits can enhance sleep quality and overall well-being.