With thousands of flavors ranging from true teas such as black tea and oolong tea to herbal tisanes like hibiscus tea, the health benefits of this libation are numerous. While certain types of tea wake you up in the morning, others can help ensure that you get a better night's sleep.
With naturally calming sedative effects, these nighttime teas can help alleviate sleep disorders such as insomnia and ensure higher sleep quality. We've put together a list of the top 7 bedtime teas to help you relax in the evening and get to sleep faster so you can wake up feeling rested. Like taking a warm bath before bed, drinking a hot cup of soothing liquid can help you get to sleep faster. Compounds in tea trigger chemical reactions in the nervous system that encourage your body to relax and prepare for sleep.
Many herbal teas and even some decaf true teas feature additional chemical compounds that further enhance sleepiness and resolve sleep problems to help you rest easier. Chamomile tea is probably the most well known sleepy-time tea and near the top of any bedtime tea list. This herbal tea has been used for centuries as part of traditional medicine to treat anxiety, insomnia and relieve stress and features a taste that is reminiscent of crisp apples.
Chamomile's flavor profile is also described as earthy and grounded with finishing notes that are sweet and floral.
A study found that chamomile extract reduces anxiety in patients diagnosed with mild to moderate generalized anxiety disorder known as GAD. Chamomile tea works as a mild tranquilizer to reduce stress on muscles and nerves. This process helps to relieve tension and encourage relaxation 1. Further, a animal study investigated the calming effects of chamomile tea on the amount of time it takes to fall asleep. Researchers found that chamomile extract decreased sleep latency in rats at doses of milligrams 2.
In a human study published in , scientists found that chamomile was useful in improving wakefulness and alertness after sleep. These results indicate better quality sleep when patients consume chamomile tea 3. While research is ongoing, chamomile tea shows strong potential to make it easier to get to sleep and wake up refreshed. For even more soothing power, try our Quiet Nights blend of chamomile flowers and lavender.
Passionflower tea is derived from both fresh and dried leaves of the Passiflora incarnata plant. Tea made from this plant is light pale green or slightly lilac in color and features a mild taste that is vegetal, floral and earthy green.
Passionflower tea contains a flavone commonly found in honey that induces calm and soothes muscles to increase mental repose. A study published in Phytotherapy Research examined the effects of passionflower on sleep quality in 41 individuals aged 18 to The participants consumed one cup of passionflower tea or a placebo for a 1-week period and kept a sleep journal. At the end of the study, participants who consumed passionflower tea showed significantly increased sleep quality 4.
Passionflower tea offers a sweet, floral way to alleviate sleep disorders and get better quality sleep. Consume a cup each evening before bed to reap the benefits of passionflower tea. In the Middle Ages, lemon balm was a common herb used to treat symptoms of insomnia and anxiety that prevent restful sleep.
Tea made from lemon balm is deliciously sharp and helps to induce relaxation. Lemon balm tea is derived from the lemon balm plant known scientifically as Melissa officinalis which is part of the mint family. This tea contains compounds that help to soothe stress and relax muscles. Lemon balm can even be grown right in your own garden for fresh leaves that are chock full of health benefits. Bedtime teas blend specific herbs to help you defeat insomnia naturally, so they make a great option if you prefer to avoid medicinal sleep aids.
We considered plenty of relaxing bedtime blends to create our final list of recommendations. Tea prices can vary widely, especially when it comes to loose tea. Buying in bulk is generally cheaper, but you may want to taste test with a smaller sample pack first. You can probably thank the valerian root for that. Valerian root is widely used to promote relaxation and restful sleep , and some people say it also helps relieve anxiety and stress.
While research on the effectiveness of valerian root remains inconclusive, plenty of people swear by the herb as a bedtime sleep aid.
In testing, we liked the crisp herbal scent of this tea. The fragrance of spearmint stood out, although, when we sipped the tea, we tasted chamomile more than anything else. We found it refreshing and calming, with just a bit of tartness.
Reviewers mostly love the flavor of this tea. Most importantly, they say this tea works well for better relaxation, less stress , and relief from insomnia. The family-owned company, sources their teas directly from farmers around the world and partners with South Pole to reduce their carbon footprint. Buy the Adagio Teas 40 Winks online. Smith Teamaker, based in Oregon, prides itself on fresh, unique teas, and this bedtime blend is no exception. Lullaby combines notes of chamomile, lemon balm, and lavender — herbs known to improve relaxation and promote restful sleep — with ashwagandha , an essential herb in Ayurvedic medicine.
Many people trace insomnia and poor sleep back to these two key factors. A few people say this tea helped them feel calm and comforted during times of stress. You can purchase this tea loose or bagged online, but you may also find it sold in stores that sell Smith Teamaker blends. Lullaby is certified organic by California Certified Organic Farmers. Buy Smith Teamaker Lullaby online. The tea blend also contains chamomile and peppermint, so it might help ease any knots in your stomach while providing a double dose of relaxation.
Most reviewers love this tea. People call it refreshing and relaxing, with a soothing fragrance and crisp flavor. In general, reviewers say this tea helps ease not only insomnia, but also stomach troubles and even headaches. Another blend of valerian root and chamomile, this organic tea also features the bright tang of hibiscus, licorice for sweetness, and lavender for a dose of calm.
Hibiscus, an antioxidant-rich plant , offers plenty of its own health benefits. So, choosing a bedtime tea with hibiscus could improve more than just the quality of your sleep. In general, reviewers praise this tea. People say it has plenty of flavor and a wonderful fragrance. People tend to notice the hibiscus more than anything else, but most reviewers enjoy the taste.
As for effectiveness, reviewers say this tea really does seem to put the lights out. People say they love the tea for winding down and relaxing before bedtime, and a few even say it made sleeping pills unnecessary. Thanks to the marigold flowers, this tea gives off a slightly spicy fragrance as it brews.
In other words, you might like this tea if you prefer lighter blends. The notes of orange add some tart sweetness, while the faint hint of peppermint keeps it from becoming cloying. In short, Daydream helps refresh and calm you without an overwhelming flavor — no small feat, when you consider the lengthy list of ingredients.
One reviewer even says this tea puts them to sleep before they finish their cup. Buy Adagio Teas Daydream online. Two general rules apply: Stop eating and drinking at least two hours before bed so you can avoid trips to the bathroom and heartburn throughout the night. Avoid caffeine past 2 p. Raj Dasgupta, a pulmonary and sleep doctor and an assistant professor of clinical medicine at Keck School of Medicine at the University of Southern California.
And don't skip out on what the experts call good "sleep hygiene. Read More. Sign up for our newsletter series for helpful hints to achieve better sleep. Supporting sleep with different foods and drinks can "really only work if the person obeys the foundation of good sleep," Dasgupta said. Exercise, eat right, get good sleep: The top 3 ways to prevent so many diseases. If you're having trouble sleeping , make sure to consult with your physician or sleep medicine doctor.
Here are some soothing and fragrant teas and other beverages that may help usher in the rest you need. Chamomile tea. Is it time for a cup of chamomile? Chamomile tea is a sedative and sleep aid traditionally used in different parts of Iran. Chamomile extract, a study found, improved the sleep quality of older adults and their daily performance in comparison to those who received a placebo.
Ashwagandha tea. Ashwagandha , a revered herb of Indian ayurvedic alternative medicine, has traditionally been used to calm the nerves. It might work by mimicking the function of gamma-aminobutyric acid, a neurotransmitter that inhibits excited responses. Ashwagandha may help the body wind down and prepare for sleep, as well as improve overall sleep quality.
Valerian root tea.
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