Good sleep is crucial to your overall health.
Unfortunately, about 30% of people suffer from insomnia, or the chronic inability to fall asleep, stay asleep, or achieve restorative, high-quality sleep (Roth 2007).
Herbal teas are popular beverage choices when it comes time to relax and unwind.
For centuries, they have been used around the world as natural sleep remedies.
Modern research also backs herbal teas’ ability to aid sleep.
This article explores 5 of the best bedtime teas for catching some z’s.
- Chamomile
Chamomile tea contains an antioxidant called apigenin, which may help
initiate sleep.
For years, chamomile tea has been used as a natural remedy to reduce inflammation and anxiety and treat insomnia.
In fact, chamomile is commonly regarded as a mild tranquilizer or sleep inducer.
Its calming effects may be attributed to an antioxidant called apigenin, which is found in abundance in chamomile tea. Apigenin binds to specific receptors in your brain that may decrease anxiety and initiate sleep (Gupta et 2010).
A study in 60 nursing home residents found that those who received 400 mg of chamomile extract daily had significantly better sleep quality than those who did not receive any (Mousavi 2017).
Another study involving postpartum women who had poor sleep quality found that those who drank chamomile tea for a 2-week period reported overall better sleep quality than those who did not drink chamomile tea (Chen 2020).
- Valerian root
Valerian is a herb that has been used for centuries to treat problems like insomnia, nervousness, and headaches.
Historically, it was used in England during World War II to relieve stress and anxiety caused by air raids. Today, valerian is one of the most popular herbal sleep aids in Europe and the United States.
One theory is that it increases levels of a neurotransmitter called gamma-aminobutyric acid (GABA).
When GABA is present in abundant levels, it can increase sleepiness. In fact, this the way in which certain anti-anxiety medications like Xanax function.
For example, one study in 27 people with sleep difficulties found that 89% of participants reported improved sleep when taking valerian root extract.
Additionally, no adverse side effects, such as morning drowsiness, were observed after taking the extract.
Comparatively, a study in 128 people found those who received 400 mg of liquified valerian root reported a decrease in the time it took them to fall asleep, as well as overall improved sleep quality, compared to those who did not receive the extract.
Drinking valerian root tea may help improve sleep quality without adverse side effects, but many health professionals consider the evidence inconclusive.
Summary Valerian root may increase sleepiness by increasing levels of a
neurotransmitter called GABA. Smaller studies suggest that valerian root may
improve overall sleep quality by shortening the time it takes to fall asleep
and decreasing nighttime awakenings.
- Lavender
Lavender is an herb often touted for its aromatic and soothing scent. Lavender tea is made from the small purple buds of the flowering plant.
Originally native to the Mediterranean region, it’s now grown worldwide.
Many people drink lavender tea to relax, settle their nerves, and aid sleep.
In fact, there is research to support these purported benefits.
A study in 80 Taiwanese postnatal women showed that those who took time to smell the aroma of lavender tea and drink it daily for 2 weeks reported less fatigue, compared to those who did not drink lavender tea. However, it didn’t have any effects on sleep quality (12Trusted Source).
Another study in 67 women with insomnia found reductions in heart rate and heart rate variability, as well as improvements in sleep after 20 minutes of lavender inhalation twice weekly for 12 weeks (13Trusted Source).
Research has also shown that Silexan, a proprietary lavender oil preparation, may decrease anxiety and improve sleep quality in people with anxiety or anxiety-related disorders (14Trusted Source, 15Trusted Source).
Although there is limited evidence that lavender improves sleep quality, its relaxing aroma might help you unwind, making it easier for you to fall asleep.
Summary Lavender is best known for its relaxing aroma.
- Lemon balm
Lemon balm belongs to the mint family and is found all over the world.
While frequently sold in extract form for use in aromatherapy, lemon balm leaves are also dried to make tea.
This citrus-scented, aromatic herb has been used for reducing stress and improving sleep since the Middle Ages.
Evidence shows that lemon balm increases GABA levels in mice, indicating that lemon balm may act as a sedative.
If you chronically experience sleep problems, sipping lemon balm tea before bed may help.
Summary Lemon balm is an aromatic herb that increases GABA levels in the
brains of mice, thus initiating sedation. Drinking lemon balm tea may decrease
insomnia-related symptoms.
- Passionflower
Passionflower tea is made from the dried leaves, flowers, and stems of the Passiflora plant.
Traditionally, it has been used to alleviate anxiety and improve sleep.
More recently, studies have examined the ability of passionflower tea to improve insomnia and sleep quality.
For example, one study in 40 healthy adults found that those who drank passionflower tea daily for 1 week reported significantly better sleep quality, compared to participants who did not drink the tea (18Trusted Source).
Another study compared a combination of passionflower and valerian root and hops with Ambien, a medication commonly prescribed to treat insomnia.
Results showed that the passionflower combination was as effective as Ambien at improving sleep quality (19Trusted Source).
Summary Drinking passionflower tea may improve overall sleep quality. Also,
passionflower in conjunction with valerian root and hops may reduce symptoms of
insomnia.
The bottom line
Many herbal teas, including chamomile, valerian root, and lavender, are marketed as sleep aids.
Many of the herbs they contain work by increasing or modifying specific neurotransmitters that are involved in initiating sleep.
Some of them may help you fall asleep faster, decrease nighttime awakenings, and improve your overall sleep quality.
While results can vary by individual, these herbal teas may be worth trying for those who are looking to get a better night’s sleep naturally.
Try our tea that have all the ingredients from this article here
