A cup of soothing herbal tea can work wonders at bedtime, helping you to fall asleep peacefully. We have put together a list of 7 best evening time sleep teas to help you choose the best one for you.
There are few things that can sooth as well as a nice cup of tea, especially before bed. There are certain herbs that have a particular reputation for helping us relax, slow down, and unwind after a long day. This is not a surprise, after all herbal teas have been used for centuries as natural remedies for relaxation and sleep. Some of the herbs show signs that they can aid our efforts to promote wellbeing by contributing to alleviating insomnia, anxiety, restlessness and stress. Herbal infusions can be made from any edible herb or plant, but there are seven herbs that have a special reputation for their suitability as evening infusions, and they are an excellent option if you’re trying to kick an evening caffeine habit. Here are our favourite seven types of herbs that have been written about in scientific journals, showing promising signs as natural means of helping us get a more restful night and reduce fatigue. We have researched these using the National Library of Medicine recourses and the National Sleep Foundation data to bring you all the tea.
Chamomile
Chamomile tea has delicate floral flavor and is a staple of every pantry. Flowers of the chamomile plant have been used for wellbeing purposes for a long time, including to promote better sleep, thanks to its sedative. Chamomile contains multiple active chemical compounds, such as apigenin that has a mild calming effect once it binds to receptors in the brain. Chamomile has been demonstrated to improve sleep quality. A test study of 80 women who recently gave birth found that participants who drank chamomile tea reported a reduction in sleep barriers and depressive symptoms. Within 2 weeks, they reported fewer sleep difficulty-related symptoms, compared with a control group. While the results were temporary, it shows that chamomil can provide temporary help. In another study of older adults, the group who received chamomile reported better quality sleep than the group who did not. In a review of 12 studies, chamomile was found to improve sleep quality, though it didn’t significantly affect insomnia.
Lavender
Lavender is brewed from the buds of the lavender flower, creating a vivid purple infusion with a distinct flavor and aroma. This typically provancal flowering herb has been used since the Roman empire, and it is the Roman empire that was partially responsible for the spread of this wonderful plant. The name lavender comes from the Latin verb “lavare,” which means “to wash.” In ancient Rome, lavender was used as a bath additive. Not many people know that they can also drink lavender as a tea. It is a wonderful soothing bedtime tea, and some research also supports that lavender could promote relaxation and enhance sleep quality.
As with most herbal supplements, research on the effectiveness of lavender as a sleep remedy is limited. Lavender oil taken as an oral supplement has been shown to improve quality and duration of sleep, similarly there is some evidence to support its effectiveness in inducing better sleep. The same might be true of drinking lavender tea. In one study, those drinking lavender tea reportedly felt less fatigued than the control group. However, after four weeks there were no significant changes, suggesting that lavender is a short-term intervention for sleep problems. One study found that women who had recently given birth and who drank 1 cup of lavender tea per day for 2 weeks experienced less fatigue than a control group. Another study in older adults showed that lavender tea effectively decreased symptoms of depression and anxiety, both of which could contribute to insomnia.
Passiflower
This herb is also called Passiflora and you can also brew the plant’s fresh or dried leaves into tea. Passionflower is a climbing vine that is native to the southeastern parts of North America as well as some parts of Central America. Native peoples of the Americas used passionflower as a sedative. The plant was then brought to Europe by the Spanish in sixteenth century, where it became widely cultivated and became part of European medicine. Like chamomile, passionflower contains certain flavonoids that bind to the same receptors in the brain and may help reduce symptoms of anxiety. There is evidence that drinking a single cup of passionflower tea can help you sleep better. According to a review of nine studies, passionflower herbal preparations — including teas, syrups, and tinctures — could act as a natural sedative and help relieve anxiety. Another study in 41 people showed that drinking 1 cup of passionflower tea per day for 1 week improved subjective sleep quality, compared with placebo. Additionally, researchers found that when combined with other sleep enhancing herbs such as valerian, passionflower is just as effective in providing short term insomnia relief as traditional sleeping medications. It should be noted that this study used capsules, which are able to hold a more concentrated amount of the herb than would be found in a cup of tea.
Magnolia
Made from the dried bark, buds, and stems of the magnolia plant, magnolia tea is often used as a natural sleep aid in traditional medicine. Magnolia bark (Houpu) is a traditional Chinese herb that has been used to aid sleep for thousands of years. The plant contains honokiol and magnolol, two ingredients with sedative effects. Its primary compound, honokiol, has been shown to reduce the time it takes to fall asleep by binding to receptors in the brain. According to one study in women who recently gave birth, drinking magnolia tea for 3 weeks significantly improved depression and sleep quality, compared with a control group. A study in 40 women ages 20–50 found that taking 250 mg of magnolia and phellodendron bark extract 3 times a day resulted in greater relief of short-term and temporary anxiety than takign the placebo. A second study of the same magnolia and phellodendron bark extract in 56 adults observed that consuming 500 mg of the extract per day resulted in significantly lower cortisol levels and improved moved. Cortisol is the primary stress hormone in your body. Since the tea is made from the bark of the magnolia tree, it may not be everyone's favourite flavour.
Valerian
The dried roots of the plant are used to make valerian tea, which is sometimes used as a natural sleep aid. Valerian root has a long history of being used as a sleep and stress aid. Valerian has been used as a medicinal herb since at least the time of ancient Greece and Rome. Its therapeutic uses were described by Hippocrates, and in the 2nd century, Galen prescribed valerian for insomnia. In the 16th century, it was used to treat nervousness, trembling, headaches, and heart palpitations. In the mid-19th century, valerian was considered a stimulant that caused some of the same complaints it is thought to treat and was generally held in low esteem as a medicinal herb. During World War II, it was used in England to relieve the stress of air raids. Valerian is used to treat issues that impact sleep, such as stress, nervousness, headaches, and heart palpitations. Research demonstrates that a valerian root extract can improve sleep without the side effects of traditional sleep aids. Valerian root is effective as a sleep aid due to the two naturally occurring sedatives within it. In one study, nearly 90% of people reported improvements in sleep after drinking valerian tea. In another study, people fell asleep faster after drinking a valerian extract and their sleep quality improved. A few studies show that valerian root can help treat anxiety, improve sleep quality, and enhance feelings of relaxation and calmness, specific research on the effects of valerian tea. Valerian root has an aroma and earthy taste that some find unpleasant. Adding a dash of honey or maple syrup to your tea may help improve the taste.
Melissa (lemon balm)
Melissa officinalis, commonly known as lemon balm belongs to the mint family. It has a slightly sweet and citrusy scent. Historically, lemon balm has been used as an antiviral and antibacterial medicine to help with infections and viruses. It also has been evidenced to show promising results in helping restless sleepers. Drinking a cup of melissa tea at night may reduce symptoms associated with insomnia ans help reduce anxiety and depression. In a study comparing melissa to a traditional antidepressant, the study participants who took 500 milligrams of melissa reported improved quality of life scores compared to those that did not take it. A cup of melissa tea a night may be a good option for you, if you’re struggling with restlessness and anxiety before bed. Adding it to your evening routine might be worth trying if you would like to reduce stress before bedtime.
If you would liek to find out more about how to incorporate a herbal tea infusion into your bedtime routine, do check out our blog on the topic.