The 5 Best Teas that May Help You Sleep
Both people who’ve had problems sleeping and those who haven’t have heard about -or know- how certain herbal teas can help you sleep.
These drinks are made from herbs and, in particular, their leaves, flowers, and in some cases, even their roots. Would you like to know what they are and why you should give them a try when you have trouble sleeping? In that case, read on.
Stress can affect your sleep ritual
The fast pace of modern life often leaves important marks on the body. One of them is the inability to get a good night’s sleep. For example, not turning off your cell phone before going to sleep, checking social meida, or staying connected 24 hours a day promotes excessive brain activity.
In turn, all these activities promote high levels of anxiety and stress, which can lead to serious health problems when not well managed.
Fortunately, there are certain natural infusions that can help regulate the nervous states produced by anxiety. Therefore, they also help you sleep. Let’s take a look at some of them below.
How to drink teas that may help you sleep
The best way to benefit from their relaxing properties is to drink a small amount right before going to bed.
In supermarkets, you can buy any type of plant that’s already made to make tea. However, we recommend drinking them in their natural form. Most of the plants are easy to grow in a flower pot.
Making teas that may help you sleep is very simple:
- First, heat a cup of water (250 ml) until it boils.
- Add whichever plant you prefer, it can be fresh or dried.
- Let it steep for 10 minutes.
- After 10 minutes, turn off the heat and let it sit for a couple of minutes.
- You can add honey to sweeten it.
- Enjoy it with small sips.
What are the best plants to use to make teas that may help you sleep?
Although it is common to drink infusions of a single medicinal plant, on many occasions several can be mixed. Their properties are maintained and the relaxing effects can be increased.
1. Chamomile and linden
If you’re suffering from insomnia due to poor digestion, the mixture of these plants may help solve your problem. Linden is known for being a natural sedative which may help you relax and relieve tension.
As for chamomile, it helps calm stomach problems and aids digestion. Also, it has anti-inflammatory, antibacterial, and sedative properties.
2. Lemon balm tea
Lemon balm, or Melissa, has an acidic aroma. Using its flowers and leaves to make teas may help you sleep better.
It’s also used in aromatherapy due to its calming and antispasmodic properties.
3. Mint tea
Another of the best infusions for sleep is peppermint, which has a mild flavor and, in turn, can also help relax the body and induce sleep. This is because the plant has sedative and anti-inflammatory properties.
4. Passionflower and valerian
Some types of irregular sleep result from nightmares or worries that wake us up in the middle of the night and inhibit our ability to rest. Drinking passionflower and valerian tea may help you say goodbye to this condition.
Passionflower contains natural anxiolytics and may act as a natural tranquilizer. Valerian is one of the best known natural sedatives. Although it doesn’t taste very good, it may help induce sleep and relieve nervousness.
In fact, there are several studies that support the use of valerian as an ally to sleep better and control disorders such as insomnia.
Specifically, this plant contains valerenic acid, isovaleric acid, and a variety of antioxidants that control anxiety and improve sleep quality.
5. A tea recommended for older adults
Many times, when you’re at an advanced age, it’s difficult to fall asleep due to certain diseases or stressful situations.
In these cases, when an elderly person is unable to maintain sleep, the following infusion is usually recommended.
- 2 cups of water (500 ml)
- 1 tablespoon of Melissa leaves (10 g)
- 2 tablespoons of valerian root (20 g)
- 1 teaspoon of mint leaves (5 g)
- 1 teaspoon of honey (7.5 g)
- Heat the water and, once it starts to boil, add all of the ingredients.
- Let steep for 10 minutes, stirring occasionally.
- After 10 minutes, strain it.
- Add the honey and separate the tea into different proportions so that you can drink it after dinner and right before bed.
As you can see, helping to treat insomnia with certain infusions can be practical and effective.
Read more here: 5 Tricks to Sleep Better
Before taking herbal teas to sleep, consider the following
Before drinking herbal teas to sleep often, you should consult with your doctor. This way, you’ll avoid adverse reactions and interactions. Especially if you’re taking any type of medication.
Keep in mind that sleeping infusions DO NOT replace the treatment that your doctor may prescribe for insomnia or other related problems. Therefore, it would be best to consume them in moderation, as an adjuvant treatment, as long as the health professional authorizes it.
It’s important that you pay attention to how your body reacts to the consumption of sleeping infusions and that, depending on the results you obtain, you continue consuming them or not.
At the same time, keep in mind that if insomnia persists or worsens, it’s best to see a specialist. This is a problem that can have serious consequences if not treated properly.
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Sateia, M. J., & Nowell, P. D. (2004). Insomnia. In Lancet. https://doi.org/10.1016/S0140-6736(04)17480-1
- Harvey, A. G. (2002). A cognitive model of insomnia. Behaviour Research and Therapy. https://doi.org/10.1016/S0005-7967(01)00061-4
- Baglioni, C., Spiegelhalder, K., Lombardo, C., & Riemann, D. (2010). Sleep and emotions: A focus on insomnia. Sleep Medicine Reviews. https://doi.org/10.1016/j.smrv.2009.10.007
- Morin, C. M., LeBlanc, M., Daley, M., Gregoire, J. P., & Mérette, C. (2006). Epidemiology of insomnia: Prevalence, self-help treatments, consultations, and determinants of help-seeking behaviors. Sleep Medicine. https://doi.org/10.1016/j.sleep.2005.08.008