Which Are The Best Teas To Help You Fall Asleep
Many people suffer from problems falling asleep and just spend the whole night lying there awake. Many factors can cause this problem, such as stress or worry, but whatever the cause, a lack of sleep becomes a nightmare for those suffering from insomnia. A good way to combat insomnia is to drink herbal tea infusions made with herbs or medicinal plants that have sedative effects and help to combat anxiety. In this article from OneHowTo, we explain which are the best teas to help you fall asleep.
The method for preparing a tea infusion which will help you fall asleep is the same, regardless of the plant used:
- Heat up some water, but don’t let it boil.
- Add the dried plants or a ready-made teabag.
- Leave to rest for a few minutes.
- You can add sugar or honey to sweeten it.
We recommend that you use a medicinal plant based on the time of year, in other words, one that is in season. Next, we give you some of the most common infusions to help combat your insomnia.
Valerian tea
This is one of the most used medicinal plants for promoting sleep and combating anxiety issues, due to the fact that it has sedative and calming properties.
This herb should not be mixed with alcohol, alprazolam or sedative medications like benzodiazepines or central nervous system depressants, as it could cause drowsiness. Also, it’s not appropriate for pregnant or breast feeding women, people who are about to undergo surgery or who drink alcohol regularly.
Herbal Tea With Lemon Balm
The last of our tea-based suggestions is just about any caffeine-free herbal tea. When mixed with lemon balm, herbal teas can make a perfect sleep aid for anyone seeking a natural way to drift off. Lemon balm, which is also known as balm mint in some areas, is a fantastic option for busting stress, fighting off insomnia, and promoting healthy sleep.
To make the best herbal tea, start by washing about 10 lemon balm leaves and adding them to your teapot with boiling water. Let the lot steep for about five minutes before adding a spoonful of honey and drinking it while it’s hot.
Sleep Sweetly With This Sweet Sleep Tea
From The Herbal Spoon
The recipe for this tea isnt as complicated as the title. Throw together some lavender buds, chamomile flowers, dried orange peel, rose petals, honey, milk and voila!
So, why use those specific ingredients? Lavender and chamomile are known for their relaxation properties. Orange adds a hint of zing and flavor, and the rose petals, well, they just complete the beautiful floral arrangement.
If you make this part of your bedtime routine, you may find yourself sleeping easier and more peacefully.
Ingredients
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Does Drinking It Calm People With Anxiety And Depression
No matter what type of decaffeinated tea you choose, there is evidence that supports the fact that drinking tea will help calm those suffering from anxiety in depression.
There are three reasons why this is the case:
How Do You Know Youre Buying Quality Tea
You can recognize good quality tea by the shape of the tea leaves, flower buds, or herbs. Lower quality tea is often crumbled or powdered.
Good quality herbal tea, on the other hand, will more closely resemble a dried bouquet. This means youll probably see pieces of fruit, plants, or flowers in your tea.
Dried herbs and flowers should have some weight and color to them, along with a fragrance not unlike the fresh plant. Old, low-quality herbs feel lightweight, and they probably wont have as much fragrance or taste.
Your tea doesnt have to be top-tier to get the job done, of course, so dont feel bad about sticking to your favorite Stash or Celestial Seasonings blend we drink them, too!
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The Republic Of Tea Get Some Zzzs
The Republic of Teas Get Some Zzzs No.5 Rest Herbal Tea lives up to its long name, helping you drift off to sleep soon after your head hits the pillow. The base of the tea is organic rooibos, which is then layered with calming orange peel, spearmint leaf, chamomile flower, and passionfruit. It also contains stevia leaf for calorie-free sweetness and valerian root extract to induce drowsiness. The tea steeps in 5-7 minutes and has a pleasantly sweet, floral, and herbaceous flavor.
The Best Teas For A Peaceful Night’s Sleep
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.
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Focus On Trying To Stay Awake
Its believed that if you go to bed and try to force yourself to fall asleep, your chances of succeeding drop dramatically.
Instead, you can try paradoxical intention. This technique involves trying to stay awake instead of forcing yourself to sleep.
Its based on the idea that the stress and anxiety produced by forcing yourself to fall asleep can prevent you from relaxing and snoozing.
Research is ultimately mixed, but some studies have showed that people who adopt this technique tend to fall asleep faster (
Avoid Naps During The Day
Due to poor sleep at night, people with insomnia tend to be sleepy during the day, which often leads to daytime napping.
While naps of short duration have been linked to improvements in alertness and well-being, there are mixed opinions about the effects of napping on nighttime sleep.
Some studies have shown that regular naps that are long , and late may lead to poor nighttime sleep quality and even sleep deprivation .
In a study of 440 college students, the poorest nighttime sleep quality was observed in those who reported taking three or more naps per week, those who napped for more than 2 hours, and those who napped late .
A 1996 study found that older adults who napped frequently had lower quality nighttime sleep, more depressive symptoms, and more limited physical activity. They were also more likely to be overweight than those who rarely took a nap .
A recent study of high-schoolers concluded that daytime napping led to shorter sleep duration and lower sleep efficiency (
, 33).
A study of 24 young adults demonstrated that sedative music promoted deeper sleep .
Listening to Buddhist music may be another great tool for better sleep, as it can reduce the amount of time it takes you to fall asleep. This parameter is known as sleep onset.
Buddhist music is created from different Buddhist chants and is used for meditation .
Lastly, if relaxing music isnt available, blocking all noise could also help you fall asleep faster and promote uninterrupted sleep (37,
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Are There Any Risks Or Side Effects
In general, sipping these teas regularly before bed is safe. While chamomile is listed on the FDAs list of ingredients generally recognized as safe , some people may experience some side effects. And, there are certain teas or ingredients you may want to avoid if you are taking certain medications, so its best to check with your doctor.
There have been some reported allergies in some people to some ingredients in herbal teas, like chamomile, Schlichter says. Also, pregnant and nursing women and those suffering from low blood pressure may be more apt to risks and side effects and definitely want to check with a healthcare provider.
One ingredient in particularvalerianmay also cause some unwanted side effects. A variety of sleepy tea called Extra has valerian in it, and some studies have found that this herb can cause headaches, dizziness, and an upset stomach, Gans says.
What Is Sleepy Time Tea
You may wonder, shouldnt teas wake you up and keep you energetic? The answer is YES and NO. In fact, plenty of teas are there to relieve your anxiety and help you slip into dreamworld faster.
The common sleepy time tea ingredients include chamomile, lemongrass, lemon balm, blackberry leaves and so on. If you want a high-quality sleep, make sure to try a cup of following teas before bedtime. We are sure they can help knock you right out.
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Numi Organic Tea Sweet Slumber
Numi Organic Sweet Slumber is an organic, caffeine-free, non-GMO, bedtime tea made with Fair Trade Certified ingredients. It contains a pleasant mix of sleep-inducing, relaxing herbs such as chamomile sourced from Egypt, soothing lavender flowers, and lemon balm leaf, an herb said to induce drowsiness and aid sleep. Sweet Slumber also harnesses the sleep-supporting power of valerian root. It steeps for 8-10 minutes and has a distinct floral flavor.
What Is Sleepytime Tea
Teas, such as Sleepytime, are generally marketed as bedtime teas and are based around calming ingredients, like chamomile, which is known to calm the nervous system. They act by modifying certain neurotransmitters that are involved in sleep,Sarah Schlichter, M.P.H., R.D.N., says. Lavender, which has a soothing and calming scent, is also commonly included.
Other ingredients found in sleepy teas include valerian root, passionflower, lemon balm, spearmint, and lemongrass.
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Organic India Tulsi Sleep Herbal Tea
This organic tea takes another route to relaxation with the reliance on Tulsi, an herb revered in India as a sacred plant endowed with power. Also known as The Queen of Herbs in India or as Holy Basil worldwide, Tulsi is said to support the immune system and counteract the bodys negative reactions to stress due to its high antioxidant content. The relaxing qualities of Tulsi can help alleviate bedtime stress and induce a sense of peace before bed.
The 6 Best Bedtime Teas That Help You Sleep
Good sleep is crucial to your overall health.
Unfortunately, about 30% of people suffer from insomnia, or the chronic inability to fall asleep, stay asleep, or achieve restorative, high-quality sleep (
Herbal teas are popular beverage choices when it comes time to relax and unwind.
For centuries, they have been used around the world as natural sleep remedies.
Modern research also backs herbal teas ability to aid sleep.
This article explores 6 of the best bedtime teas for catching some zs.
For years, chamomile tea has been used as a natural remedy to reduce inflammation and anxiety and treat insomnia.
In fact, chamomile is commonly regarded as a mild tranquilizer or sleep inducer.
Its calming effects may be attributed to an antioxidant called apigenin, which is found in abundance in chamomile tea. Apigenin binds to specific receptors in your brain that may decrease anxiety and initiate sleep .
A study in 60 nursing home residents found that those who received 400 mg of chamomile extract daily had significantly better sleep quality than those who did not receive any .
Another study involving postpartum women who had poor sleep quality found that those who drank chamomile tea for a 2-week period reported overall better sleep quality than those who did not drink chamomile tea .
However, a study involving people with chronic insomnia found that those who received 270 mg of chamomile extract twice daily for 28 days experienced no significant benefits .
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How Tea Helps You Sleep
Ingredients are the biggest factor in the sleep-promoting effects of certain teas, but tea can also help you sleep in some other ways.
For one thing, the ritual of tea-making itself may help lull you into Dreamland especially if youre consistent with it. Having a bedtime routine that you stick to faithfully will help your body recognize that when the sleepy tea comes out, its time to get sleepy.
Additionally, tea is just plain comforting. Warm and cozy, its peak hygge so get in your comfiest PJs, curl up on the couch with a book, and sip till youre ready to flip .
Homestead Apothecary Dream Time
Packaged in an open-shelf-friendly octagonal jar, there was a big, green dried hop on the top of the tea when I twisted off the lid. What a nice touch! This is a very unique tea, with mugwort and hops, and I love anything that gives me Macbeth witch vibes. I used to make potions like this when we camped in the Michigan woods in my childhood, and this was the tea I was trying to make. Lots of dried pieces of actual nature, without the flavor of sticks, mud, and Off! Bug spray. After steeping the suggested 1030 minutes, the tea still had only a hint of rose-chamomile flavor. To bring out the floral notes, cold-steep the tea before you leave for work in the morning and then strain it to reheat before bed. You can drink it more concentrated this way, which means less liquid before going to bedif youre working hard to go to sleep, you might as well try to stay asleep. A note that this tea used to be called Sweet Dreams, but now goes by Dream Time. Same witchy stuff.
Verdict: Pleasant, neutral flavor. After having a cup at 3 p.m. on a Monday, I felt a little dizzythis is definitely better for nighttime. Did it give me epic dreamtime adventures, as Homesteads website promises? Not really. As someone who sometimes would rather not remember her dreams, thats fine with me.
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What Are The Causes Of Insomnia
There can be various reasons for insomnia. Some of them include:
- Stress
- To travel long distances with constant schedule changes
- Anxiety
- Use of electronic devices and other distractions during the evening
Whatever the cause, fortunately there are some natural remedies that you can take to combat insomnia.
Best Sleepy Tea Time For Kids
Preparing a cup of hot bedtime tea for your kids is a great way to calm him down. However, you may wary of the side effect of sleepy time teas in the market. If you feel worried, use our recipe to DIY the best sleepy tea for kids. Or make one for your own and serve it to your kid before going to bed!
Ingredients
Instructions
In conclusion, besides the effectiveness of treating sleeping problems, the best sleepy time teas also provide many other benefits. If you havent tried them before, treat yourself a cup of hot tea before your next sleep time. Check out our variety of teas that we offer here.
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Tea Recipes For Better Sleep
There are a few store-bought brands that I adore and purchase frequently, but I also like to switch things up and make my own recipes. Its nice to know exactly how fresh my ingredients are and where they came from, too.
It takes almost zero effort to make your own. Here are my top 5 recipes that you wont find in any store:
The Heat Makes You Sleepy
Drinking a hot beverage should also be part of a relaxing bedtime routine because heat is known to make people feel sleepy. Heat can make us feel tired for several reasons.
When you feel nice and warm, this can create a drop in blood pressure, which may make you feel tired. This is because our blood pressure is also low when were asleep.
The body has a natural blood pressure cycle in which it rises in the morning, reaches its peak mid-afternoon, and begins to fall back down during the evening. A warm tea could help that process if you still feel more energetic during the evenings.
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Can Tea Help You Sleep
The answer is both yes and noit largely depends on what kind of tea youre drinking and how your body responds to caffeine. In general, tea is great for bedtime. From preparing it to sipping it, tea has a calming effect and the ritual of bedtime tea can help you wind down at night. In fact, drinking tea has become a nighttime ritual for many people. The process of boiling the water, steeping your tea and waiting for it to be ready to drink can be a very tranquil, mindful experience. It helps your brain and body wind down from your crazy daywhich can make preparing the tea as relaxing as drinking it.
Another great thing about incorporating tea into your bedtime routine is that is can get you away from your screens and in the mindset of sleep. By taking 20 minutes to sip a cup of tea at night, you get a chance to decompress and unwind instead of scrolling through social media and exposing your brain to harmful blue light before bed. This can help get you in the habit of meditating and reflecting on your day rather than being in front of a screen before you go to sleep.