The best teas to help you sleep | Sleep Foundation (2023)

/best sleep tea

baldrianrod

baldrianrodIt has long been used as a sleep and anxiety aid. It is used to handle the followingaffect sleep, such as anxiety, nervousness, headaches and palpitations. Studies have shown that valerian root extract can improve sleep reliable source National Library of Medicine, Biotechnologisk informationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.see the source codeNone of the side effects of traditional sleeping pills.

Valerian root is effective as a sleep aid because it contains two natural sedatives called valepotriates and sesquiterpenes reliable source National Library of Medicine, Biotechnologisk informationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.see the source codeIn one study, nearly 90% of people reported improved sleep after drinking valerian tea. In another study, people fell asleep faster after drinking valerian extract improved sleep quality reliable source National Library of Medicine, Biotechnologisk informationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.see the source code.

Valerian root has been reported to have an unpleasant odor and earthy taste. Adding a little honey or maple syrup to the tea can help improve the taste.

chamomile

The flowers of the chamomile plant have been used for many years to treat various problems, including poor sleep. Chamomile contains many active compounds, including one called apigenin, which has mild sedative effect reliable source National Library of Medicine, Biotechnologisk informationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.see the source codeWhen it binds to benzodiazepine receptors in the brain.

Although research is limited, chamomile has been shown to improve Sleep quality reliable source National Library of Medicine, Biotechnologisk informationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.see the source code.A study of postpartum women found that participants who drank chamomile tea reported restrict reliable source National Library of Medicine, Biotechnologisk informationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.see the source codeFor sleep disorders and symptoms of depression. In another study of older adults, the group taking chamomile reported better sleep quality reliable source National Library of Medicine, Biotechnologisk informationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.see the source codefrom the group without.

Lavender

is most commonly used asaromatherapy, Lavender is a purple flowering herb used since the Roman Empire. Many people don't know that lavender can actually be drunk as a tea, which can boost your moodnight routine.

As with most herbal supplements, research on lavender's sleep-promoting benefits is limited. Lavender oil as an oral supplement has been proven quality improvement reliable source National Library of Medicine, Biotechnologisk informationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.see the source codeand bedtime. There is growing evidence that taking lavender oil by mouth helps reduce it wake up at night reliable source National Library of Medicine, Biotechnologisk informationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.see the source codeand improve mood.

However, there is some evidence that lavender aromatherapy may have just that short term effect reliable source National Library of Medicine, Biotechnologisk informationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.see the source codein sleep quality. The same can be true for drinking lavender tea. In one study, people who drank lavender tea reportedly felt less tired reliable source National Library of Medicine, Biotechnologisk informationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.see the source codefrom the control group. However, there were no significant changes after four weeks, further evidence that lavender is a short-term intervention for sleep problems.

lemon lip balm

lemon balm, also known aslemon balm, a member of the mint family, smells slightly sweet and citrusy. The most common forms of lemon balm are tea and essential oil. Historically, lemon balm has been used as an antiviral and antibacterial to treat infections and viruses. also shows potential Helps restless sleepers reliable source National Library of Medicine, Biotechnologisk informationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.see the source codenat.

Drinking a cup of honeysuckle in the evening can reduce the symptoms associated with Insomnia reliable source National Library of Medicine, Biotechnologisk informationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.see the source code.Lemon balm can also help reduce stress reliable source National Library of Medicine, Biotechnologisk informationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.see the source codeand melancholic reliable source National Library of Medicine, Biotechnologisk informationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.see the source codeIn a study comparing lemon balm to traditional antidepressants, participants who took 500 mg of lemon balm reported improving the quality of life reliable source National Library of Medicine, Biotechnologisk informationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.see the source codeThe score is compared to those who did not participate.

If you struggle with restlessness and anxiety before bed, a cup of evening primrose may be a good choice for you. Add it to your evening routine as a way to helprelieve the pressureIt may help to close your eyes before going to sleep.

passion fruit

Like chamomile, passionflower contains certain flavonoids that bind to the same receptors in the brain as benzodiazepines and can help reduce symptoms anxiety reliable source National Library of Medicine, Biotechnologisk informationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.see the source codeThere are indications of alcohol consumption single cup reliable source National Library of Medicine, Biotechnologisk informationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.see the source codePassion flower tea can help you sleep better.

Additionally, the researchers found that passionflower was just as effective at providing short-term sleep when combined with other sleep-promoting herbs such as valerian. relief of insomnia reliable source National Library of Medicine, Biotechnologisk informationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.see the source codeLike a traditional sleeping pill. It should be noted that the capsules used in this study were able to contain a more concentrated herb than what is contained in a cup of tea.

magnolia bark

magnolia bark (Houpu) is a traditional Chinese herb that has been used to aid sleep thousands of years reliable source National Library of Medicine, Biotechnologisk informationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.see the source code.The main compound of honokiol has been found to be GABA receptor reliable source National Library of Medicine, Biotechnologisk informationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.see the source codeIn the brain, this helps promote sleep. Some studies report that eating magnolia bark can increase alertness at night, but it takes time fell asleep again reliable source National Library of Medicine, Biotechnologisk informationThe National Center for Biotechnology Information advances science and health by providing access to biomedical and genomic information.see the source codeless.

While you can drink magnolia bark as a tea, it is also available as a supplement. Since this tea is made from magnolia bark, some people may find it unpleasant to taste. If you don't like the taste, encapsulated magnolia bark may be the best option for you.

Go to bed

These six teas have been used throughout history to induce sleep, and their viability as sleep aids is further supported by science. Although more research is needed, it is clear that many of these teas have calming or sedative properties, making them popular with those who have trouble sleeping. If you are concerned about any drug interactions or allergies, consult your doctor before starting a nightly herbal tea routine.

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