By Introduction
After a long day, sipping on a warm cup of tea can be an excellent way to take care of yourself. This simple routine is often exactly what our body and mind need in order to begin the process of unwinding. There are a number of herbal types of tea available to help people relax, calm their nervous system, and ease into falling asleep.
That said, not all types of tea will work in the same way. Some have more extensive scientific research proving that they assist with relaxation, while others have no scientific research behind them and are simply viewed as calming pre-bedtime routines or digestion aids. The type of tea that is most likely to help you fall asleep is usually going to be caffeine-free, calming and easy to continue using on a regular basis.
1) Chamomile Tea
Chamomile tea is one of the first teas that spring to mind for sleep; it has a delicate floral taste and has been used for centuries as a soothing beverage prior to bedtime. Chamomile tea is prominently featured in most sleep oriented tea lists, as it is both caffeine-free and easy to drink prior to sleeping each night.
Although scientific studies have been positive on the sleep effects of chamomile tea, there is not a lot of high-quality evidence that chamomile tea will directly treat insomnia; it can, however, be consumed as an alternative to caffeine at times when your mind is racing in the evening in order to fall asleep.
2) Valerian Root Tea
For sleep, valerian root is one of the most widely researched plants and appears frequently on the top listed remedies for insomnia or sleeping problems. Some research indicates that it may shorten the amount of time it takes to fall asleep, while a report from Mayo Clinic states that several studies suggest that it may improve one’s quality of sleep.
The National Center for Complementary and Integrative Health notes that their research indicates that the findings regarding valerian are not consistent and thus, the American Academy of Sleep Medicine recommends valerian for the treatment of chronic adult insomnia.
However, just because some individuals may benefit from taking valerian does not mean that one should expect similar results. The flavor of valerian tea can be very strong and “earthy”; therefore, if you are trying to find a tea to help you sleep and would prefer something with stronger components than chamomile, valerian tea is one of your best possibilities to choose.
3) Lavender Tea
The scent of lavender tea is pleasant and has an inherently relaxing quality that makes it common in sleep/stress conversations; therefore, most individuals will use lavender tea as part of their relaxation ritual before bed and not so much as a strong sedative.
The evidence regarding its effects on the quality or duration of sleep is still evolving. The National Center for Complementary and Integrative Health (NCCIH) has indicated that it remains unclear whether lavender tea can help improve either sleep or insomnia due to differences in how studies have been conducted, particularly since most studies have focused on the use of lavender as aromatherapy (as opposed to tea). However, a large number of users report the experience of consuming lavender tea as a very calming way to prepare for sleep.
If you like other floral teas (e.g., chamomile tea) then lavender may be a nice addition to your bedtime routine, particularly if you have been incorporating a screen-free relaxation process in your wake-up activities.
4) Lemon Balm Tea
The herb lemon balm has historically served as an effective herb for sleeping because of its ability to have a gentle calming effect on the body when used before bedtime. This herb has traditionally been used to treat restlessness, nervousness, or sleeping problems due to anxiety; however, recent clinical reviews suggest that lemon balm may be helpful in relation to providing relaxation and enhanced quality of sleep when stress is a primary factor.
As such, lemon balm is definitely a suitable candidate for inclusion in any sleep herbal tea blend due to its relatively mild scent. Rather than overpowering the senses or giving a strong mental signal of nighttime, lemon balm tends to provide a “soft” signal to your body that it is time to rest after a day filled with activity.
If your difficulty sleeping is associated with overthinking what has occurred throughout the day or what will occur in the coming days, then lemon balm should be one of the first natural sleep tea remedies you try.
5) Passionflower Tea
As with lemon balm, passionflower is also an herb used for helping you sleep. Similar to lemon balm, passionflower is getting quite a bit of attention lately when it comes to natural sleep teas as well. Sleep Foundation lists this herb as one of their best types of herbal tea for sleeping. Additionally, according to the NCCIH, studies regarding passionflower have found that this herb can be used safely as an herbal tea for up to 7 consecutive days.
These studies and associated findings are important to note because they demonstrate that passionflower is not simply an herb that is currently on trend; rather, it has also been scientifically validated through rigorous support studies. NCCIH has also documented potential side effects associated with using passionflower such as drowsiness and light-headedness; therefore, this herb should not be consumed during the day.
Passionflower may also be a desirable option if you are looking for an herbal tea that has a more potent herbal flavor and has a stronger association with sleep.
6) Rooibos Tea
Rooibos isn’t traditionally associated with sleep, but it’s included based on one factor — being naturally caffeine free. This is a good substitute for someone looking to enjoy a warm drink in the evenings without compromising sleep.
According to Healthline, rooibos is free of caffeine, low in tannins, and provides a good source of antioxidants. While it won’t sedate the body, it will prevent you from having the stimulation to stay awake. As such, rooibos tea makes sense as an everyday caffeine free tea option for sleep.
Rooibos has a nice smooth, slightly sweet flavor that can be enjoyed alone or without milk or sugar, making it an often overlooked tea to drink prior to going to bed.
7) Peppermint Tea
Peppermint tea isn’t really marketed as a sleep herb, but it can help at night due to multiple reasons. If you’re dealing with nausea, fullness or an unhappy stomach at night, peppermint can assist with making you more comfortable.
The NCCIH says that peppermint oil has been shown to alleviate some of the symptoms associated with IBS and other forms of indigestion, which can interfere with getting a good night’s sleep.
It’s important to note that sleep can often be interrupted not only by stress but also by discomfort. Although drinking a nice warm cup of peppermint tea after dinner may not cause you to fall asleep, it can help minimise some of the physical “noise” that may keep you from being able to relax.
If you’re looking for practical herbal teas that may help alleviate insomnia, peppermint should ideally be seen as a supportive digestive drink to be consumed before bed, not necessarily as a direct sedative.
8) Ginger Tea
Ginger tea is believed to be a secondary aid to induce sleep. The National Center for Complementary and Integrative Health has identified ginger as being generally used in research related to nausea and vomiting. Ginger tea also has some research showing that there are places where research supports ginger tea as helpful with nausea and vomiting. Therefore, it is not one of the main herbal teas for insomnia.
However, ginger tea may be helpful in terms of sleep if you are having trouble falling asleep due to an upset stomach, reflux, or fullness.
Ginger is extremely common in many health and wellness programs to promote comfort and digestive health.
Ginger tea should be added to your list of herbal teas that induce sleep if you enjoy beverages that are a little spicy and taste somewhat comforting. Ginger tea can help with both relaxation and have you feeling comforted.
9) Tulsi (Holy Basil) Tea
Tulsi tea, or holy basil, is a strong adaptogen with a long history as being used in many of the world’s traditional medicine practices. A study found that tulsi has the ability to help reduce stress levels in people who are experiencing stress and help to promote sleep.
Because of the stress-reduction properties of tulsi, it has a lot to offer for those who have difficulty falling asleep because their mind is racing or they are feeling stressed. Although most people do not think of tulsi as an herb to help with sleep, it is worth considering due to its ability to reduce stress and promote sleep.
If you are looking for an herbal remedy that has a more earthy or herb-like flavor to promote sleep and is different from the typical Western herbs used for sleep, tulsi tea may be a nice choice.
10) Magnolia Bark Tea
Tea made with magnolia bark is an advanced herbal option that has roots in Chinese medicine and is shown in scientific studies to impact people’s sleep pathways. In one pilot study, postpartum females who drank Magnolia Tea, as a single ingredient, have been found to improve the quality of their sleep and decrease their depressive symptoms over the course of three weeks.
In general, do not drink Magnolia Bark Tea just any time, as it is not intended for casual daily use. It would be best to use this tea as directed for a specific purpose, and human studies evaluating its effectiveness are at this time considered very limited.
If you are searching for a tea with good scientific evidence to use to assist you in getting to sleep, Magnolia Bark is one of the more promising options, especially if you also have stress present in your life.
Final Thoughts
The ideal tea will generally be one that is decaffeinated and able to have a calming effect on the body, as well as be something to drink on a regular basis. Teas with calming properties include Chamomile, Valerian, Lavender, Lemon Balm Tea, Rooibos, Peppermint, Ginger, Tulsi, and Magnolia Bark. Each tea provides something different to the body, whether it is relaxation, improved digestion, soothing feelings of stress.
Those just starting their journey of drinking tea, to help them sleep better at night, will most likely find that Chamomile, Lemon Balm Tea, or Rooibos are great everyday teas to drink. If you are interested in trying teas that could help you get a good night’s sleep, Passionflower, Valerian, Tulsi, or Magnolia Bark may help you meet your goal but will require some time/study/testing.
Small habits aid in the success of building good sleep habits. Drinking a cup of your favorite herbal tea but at the right temperature is one of the easiest habits to develop.
FAQs
1) How Can I Choose the Best Tea Before Sleep?
A lot of people have found chamomile tea to be the first choice for their before bed teas and lemon balm and passionflower tea and rooibos tea are also good options. What you end up choosing will depend upon whether you want to just relax, if you need to support your stress levels or if you just want an enjoyable caffeine free habit.
2) What Is The Best Tea To Help Sleep?
Although valerian root and passionflower are two well-known herbs for sleep, studies have shown mixed results. In some cases these teas will work well for reducing sleep disturbance, while in others they have shown no effect at all. The best recommendation for anyone suffering from chronic insomnia would be to make a tea habit a complementary way to support your sleep and not a place to find a cure.
3) Is The Caffeine Free Tea Better For Sleep?
Yes! Because caffeine is a stimulant that can disrupt sleep, opting for a caffeine-free herbal tea, such as chamomile, before bed is generally a better choice. Both the CDC and the Sleep Foundation recommend avoiding caffeine before going to sleep.
4) How Long Prior To Bed Should Tea Be Drinking?
30-60 Minutes prior to going to bed is a good window as it allows enough time to enjoy your tea and relax before going to bed with a full bladder.