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Your best night’s sleep could be the difference between drinking tea, and not drinking it. Tea is the most common beverage after water, so if you’re not drinking it on a daily basis already like most Americans, you should start. It is highly sought after for its alertness effects as coffee, but with less caffeine. And thus less negative side effects, including being able to drink it late in the day. Giving you several options when it comes to the best teas for sleep.
Tea is commonly enjoyed cold as iced tea, but many of the teas listed below should be served warm for the maximum calming benefits. If you’re skeptical, remember that drinking teas and other herbal supplements has been a practice used for centuries, so you know it works. Whether it’s sipping on warm liquid alone or the endless benefits that these teas offer, drinking any of these teas is a simple way to improve your sleepy time routine.
The Benefits of Tea –
There’s no doubt that there is science behind it. Sleepytime and bedtime teas have many of the natural ingredients found in sleep supplements, but offer an even more enjoyable way to enjoy them. This includes multiple pro-sleep and anti-anxiety herbal ingredients that create a calming effect as well as an overall sleepiness. Chamomile and Valerian tea specifically, even have a sedative effect, while Lavender and Lemon Balm have stress reducing and anti anxiety effects.
Finally, spearmint can alleviate indigestion so the body can relax for sleep, but thee are just a few of the magic, calming remedies. Research supports that many teas strengthen the immune system and enhance the mood, making you fall asleep calmly and easily. With so many benefits and few side effects, it’s difficult to resist a simple cup of herbal tea. Feeling sleepy already? You should be.
How Tea Helps You Sleep –
Drinking warm tea is comparable to taking a warm bath. Surprisingly, while the liquid is hot, it actually cools down your body temperature by drying off your body’s excess moisture and signaling to your body that it’s time for sleep. Just as you wouldn’t drink these herbal teas in the middle of the workday, we don’t recommend drinking black and other caffeinated teas before bed, but these herbal teas should definitely do the trick for sleep.
Sleepytime and bedtime teas are caffeine free, herbal teas that contain the same ingredients as sleep supplements, but offer a more pleasant way to enjoy them. American root for example is a common ingredient in sleep supplements. Taken alone, valerian is actually somewhat stinky, and simply washing it down with a splash of water can be unpleasant.
But in valerian tea, combined with other natural ingredients, getting the same benefits from valerian root can be much more enjoyable, and warm. Using pro-sleep and anti-anxiety ingredients, herbal teas promote calming and sleepiness in the body. Different teas offer different calming effects such as sedative, stress-reducing, and even indigestion-relieving effects. The question isn’t if these teas will help you sleep; they will. The question is if you are going to try them.
How to Improve Your Daily Routine –
Improving your sleep routine to incorporate tea is as simple as can be. Consider it the last step in your routine. Herbal tea should be taken almost right before you go to sleep. Pajamas on, chores done, and dinner eaten. You can enjoy your favorite tea by simply sitting alone or even cozied up to your favorite show. All it takes it boiling water and at least 5 minutes for the tea to steep.
The longer you let the tea steep before drinking, the more strong and flavorful your tea will be. Keep in mind you are steeping for all the major benefits of herbal tea including: added hydration, drug inducing side effects, and of course, the easiest most inexpensive way to get some beauty rest!
The Best Teas for Sleep –
Valerian Tea –
The talk of the tea there’s no doubt. Valerian tea is one of the top picks for top quality sleep. Bribing with antioxidants valerian tea also has sedative effects. It helps alleviate pain, insomnia, and nervousness, all it takes is a few sips. Valerian tea is best taken an hour before bedtime and for a few nights in a row for it to work.
Be mindful not to drink it every night thereafter because valerian tea can have addictive effects. Valerian tea can also interfere with other medications and supplements, so be sure to ask your healthcare provider before taking.
Claim to fame number two. Lavender is most commonly associated with sleep. Chances are, you’ve heard of it, but few others. Lavender tea reduces stress and anxiety which as we know, keeps insomniacs up at night.
Even just smelling lavender alone can have sleep inducing effects and has shown to create a more restorative sleep and higher energy levels in the morning. Lavender may even have stronger effects for women, showing a decreased amount of depression and fatigue after weeks of use.
Chamomile Tea –
After Lavender, and Valerian, perhaps you might have heard of Chamomile. This soothing herbal tea that comes from the chamomile plant also works wonders for your sleep. Chamomile tea has been used for centuries to ward off insomnia, stress, anxiety, and upset stomachs. Even for those with mild to moderate generalized anxiety disorder, chamomile can have significant antidepressant qualities.
Overall chamomile relaxes muscles and nerves. It is best to steep the leaves to at least 10 minutes for the most sleep inducing benefits. Lastly chamomile has been known to sometimes cause an allergic reaction, thus it should be avoided by pregnant women and those about to undergo surgery due to its blood thinning effects.
Lemon Balm Tea –
Since the Middle Ages, people have relied on the amazing powers of Lemon Balm tea for its stress and anxiety reducing, indigestion relieving qualities. Lemon balm is surprisingly pat of the mint family, with a minty, but lemony taste. Lemon balm is easy to find. You can steep the leaves themselves in hot water or find a variety of ready-made teas.
Lemon balm compliments valerian tea well and the two combine to make an excellent tea. According to research lemon balm specifically interacts with the GABA receptors in your brain to help reduce stress and anxiety.
Decaf Green Tea –
While all teas lists are healthy and good for you, decaf green tea is among the healthiest. Even when you’re not using it for sleep inducing effects, green tea has powerful benefits for the body. Decaf green tea specifically contains theanine, which is a chemical known to reduce stress and improve sleep. If you don’t like the taste of a flowery, herbal tea, green tea is an excellent choice.
With green tea you are bound to have better sleep quality and wake up feeling more energized. However if you are taking decaf green tea for the theanine alone, you may want to supplement with a pill version, as 1 cup of green tea does not contain significant amounts of theanine. Other benefits of green tea include weight loss, improved cognitive performance, and lower rates of depression and fatigue.
Passionflower Tea –
Passionflower tea is known for its sweet taste. This herbal tea works well for people with anxiety or obsessive thoughts. Specifically, passionflower tea works with your nervous system to make you feel tired.
Passionflower tea also alleviates indigestion, however for sleep, it may only improve your sleep short-term. For best results, it is recommended to drink one cup of passionflower tea one hour before bedtime for sound, quality sleep.
Start Enjoying Tea Before Bed –
As simple as it is to improve your sleep with herbal teas, it would be crazy not to try. Herbal sleepytime and bedtime teas are easy to find and easy to use. You can purchase them online, at local grocery stores and farmers markets, just about anywhere you shop.
Herbal teas are the cheapest, easiest, most delicious way to enjoy your sleep once again. With antioxidant benefits and overall improvements on your health, you’re doing your body even more good than just sleep. So pick your perfect poison and sleep peacefully.
Thanks for reading Our Sleep Guide’s blog on the Best Teas For Sleep. We hope it helped you learn a little more on how to improve your bedtime routine. If you have any questions on mattresses, bedding or sleep related inquiries, please feel free to contact us!