Herbal Teas for Better Sleep

Julie Rosenberg
Mon, 16 Jan 2023 21:00:00 -0800
Lifestyle

Good sleep is essential to good health. However, if you're like me, you may have trouble falling asleep and staying asleep. In fact, between 50 and 70 million Americans suffer from some form of sleep loss, and approximately 35% of adults report regularly sleeping less than seven hours per night. (Most adults need seven to nine hours of sleep).

One of the ways to promote healthy sleep is by drinking certain herbal teas. Herbal teas contain micronutrients such as magnesium and potassium as well as a host of ingredients that promote a sense of calm and enhance feelings of sleepiness. Of course, drinking a cup of tea does not by itself guarantee a good night's sleep. However, coupled with other healthy sleep habits (such as keeping a consistent sleep schedule), sipping a cup of noncaffeinated herbal tea 60 to 90 minutes before bedtime may help you to fall asleep and keep you asleep. Here are six of the best herbal teas for sleep.
Updated: Tue Jan 17, 2023

Good sleep is essential to good health. However, if you're like me, you may have trouble falling asleep and staying asleep. In fact, between 50 and 70 million Americans suffer from some form of sleep loss, and approximately 35% of adults report regularly sleeping less than seven hours per night. (Most adults need seven to nine hours of sleep).

One of the ways to promote healthy sleep is by drinking certain herbal teas. Herbal teas contain micronutrients such as magnesium and potassium as well as a host of ingredients that promote a sense of calm and enhance feelings of sleepiness. Of course, drinking a cup of tea does not by itself guarantee a good night's sleep. However, coupled with other healthy sleep habits (such as keeping a consistent sleep schedule), sipping a cup of noncaffeinated herbal tea 60 to 90 minutes before bedtime may help you to fall asleep and keep you asleep. Here are six of the best herbal teas for sleep.

No. 1: Chamomile — Chamomile is a white-petaled flower that resembles a daisy. For sleep, the key active component of chamomile is the flavonoid apigenin, which binds to gamma-aminobutyric acid (GABA) receptors in the brain. GABA is the brain's main inhibitory neurotransmitter; binding GABA receptors has a calming effect on the body, helping to promote rest and sleep.

No. 2: Lavender — Lavender is a purple flower, often used as aromatherapy to promote calm. Lavender tea is made by brewing the buds of the lavender flower in water, creating a purple beverage with a distinct flavor and aroma. Sipping a cup of lavender tea can help you to deeply relax and feel calm, as the plant's active ingredients stimulate the GABA system. In fact, simply inhaling the aroma of the lavender tea can help to promote calm.

No. 3: Valerian — Valerian is a wild flowering plant known for its sedative properties. Valerian root is effective as a sleep aid due to two naturally occurring sedatives: valepotriates and sesquiterpenes. Studies have shown that valerian root extract can improve sleep without the side effects of traditional sleep aids. Of note, valerian root has an odor and a somewhat earthy taste; some people find it to be unpleasant. Adding honey or maple syrup may help improve its taste.

No. 4: Passionflower — Passionflower is a purple flower known for its sleep-enhancing properties. Passionflower contains certain flavonoids that bind to the same receptors in the brain as benzodiazepines. These receptors are part of the GABA receptor complex. Passionflower has also been shown to promote sleep by increasing concentrations of GABA in the brain.

No. 5: Lemon balm — Lemon balm, also known as Melissa officinalis , is a member of the mint family. The most common forms of lemon balm are tea and essential oil. Drinking a cup of lemon balm tea at night may reduce symptoms associated with insomnia. Lemon balm may also help to reduce symptoms of anxiety and depression.

No. 6: Magnolia bark — If you want to fall asleep quickly, try drinking a cup of magnolia bark tea before bed. Magnolia bark is derived from the houpo magnolia tree, which is native to China. Magnolia bark has been used for thousands of years as a supplement in traditional Chinese medicine. The polyphenols in magnolia bark — honokiol and magnolol — have been shown to help induce and improve sleep. Therefore, magnolia bark may be used as a remedy for insomnia or simply to promote better sleep overall. Of note, this tea may have an unpleasant taste to some people since it is made from the bark of the magnolia tree.

Consult your healthcare provider before initiating a nightly sleep tea routine if you are concerned about drug interactions or allergies.