One of the best ways to wind down for a good night’s sleep is to develop a routine.
A routine not only helps to prepare your body for sleep, but it also helps to quiet and relax your mind after a long day.
Having a cup of tea before bed is often the easiest and most effective routine toadopt, as the natural herbs and flowers in tea can help support and promote a restful sleep.
While there is little scientific evidence out there on the effectiveness of herbal tea and sleep, many people swear by the effects and have adopted a nightly cup of tea as part of their routine.
Drinking tea is also very relaxing, so even if you don’t experience a sedative effect, chances are you will still feel very relaxed and relieved of stress and anxiety.
There are lots of different teas out there that are promoted and marketed as being good sleeping aids, but which teas are the most effective?
We are going to explore 10 of the top teas for sleep, plus show you how you can create your own Sweet Dreams Tea at home.
Top 10 Teas That Will Help You Sleep-
1. Chamomile: Chamomile by far is one of the best teas to promote sleepiness and relaxation. Chamomile is also believed to contain natural sedative effects that can help to calm your mind and help prepare your body for sleep. In 2009, a clinical study was released that found that those who drank Chamomile tea before bed experienced better sleep and reduced feelings of anxiety. They also found that chamomile could be an effective alternative treatment for those who suffer from insomnia.
2. Valerian Root: Valerian Root is a herbal remedy that is commonly used to help promote sleep. One study conducted found that Valerian Root was effective at helping to promote a better night’s sleep and came with no side effects. To experience the best benefits, Valerian Root tea needs to be had nightly on a regular basis.
3. Lavender: Lavender tea is great for calming anxiety and helping to prepare the body for sleep. It also helps to promote feelings of sleepiness and is often best used in conjunction with chamomile flowers or valerian root. Lavender tea is also frequently used as a natural remedy for insomnia. For best results, it is recommended to steep lavender tea for 15 minutes before drinking.
4. Lemon Balm: there is some research that suggests Lemon Balm tea is a natural sedative and can help you to feel tired. One study also found that when combined with Valerian Root, Lemon Balm tea helped both children and menopausal women to sleep through the night without disruption. Lemon Balm tea also has anti-anxiety properties and can help to create overall feelings of relaxation.
5. St. John’s Wort: St. John’s Wort is a herb that is most commonly used for depression, but there is research that suggests it can also be a beneficial sleep aid. In numerous studies, St. John’s Wort tea was found to stimulate the GABA receptor, which is the receptor responsible for releasing sleep chemicals in the brain. The herb was also found to help reduce anxiety and stress for insomniacs.
6. Peppermint: Peppermint tea is naturally relaxing and helps to support digestion, which can help to promote a more peaceful sleep especially after eating a rich or heavy meal. Peppermint tea has also been shown to help calm and relax the mind due to the fact that it contains menthol. Studies have even found that drinking peppermint tea before bed can help stimulate pleasant and vivid dreams.
7. Magnolia Bark: Magnolia Bark tea is commonly used in Asia to treat anxiety and nervous disorders, but recent studies have also found that it could help promote a better night’s sleep as well. In one study, it was found that magnolol, the main active compound found in the bark, was effective at increasing sleep and acted as a mild sedative.
8. Schizandra Berries: Schizandra Berries are a traditional Chinese herb that are used to treat a number of illnesses and symptoms including sleeplessness. This is due to the fact that the berries contain compounds that can help to reduce stress and promote feelings of tiredness. Schizandra tea is often used as a natural remedy for insomnia, especially if stress is the main cause.
9. Passionflower: Passionflower is a common herb used to help treat anxiety, nervous disorders and insomnia. Passionflower is believed to help boost the production of sleep chemicals in the brain and promote an overall feeling of calmness. One study conducted on passionflower tea found that drinking the tea before bed helped participants to achieve a deeper and more restful sleep throughout the night.
10. Linden Leaf: Linden Leaf tea is commonly used as a natural cold and flu remedy, but research has shown that it may also be able to support insomniacs and those who have difficulty staying asleep. Linden Leaf tea has also been shown to have a very calming effect and has natural sedative properties. For best results it is recommended to brew the tea for 15 to 20 minutes before drinking. If you have trouble sleeping or are simply looking for a relaxing nights sleep, consider trying out one of these many teas to see if it makes a difference.
You can even try our delicious and natural Sweet Dreams Tea Recipe which follows-
Sweet Dreams Tea Recipe
Makes enough for 8 to 12 serves
- 2 tablespoons of dried chamomile flowers
- 1 ½ tablespoons of dried peppermint leaves
- 1 tablespoon of valerian root
- 1 tablespoon of dried passionflower
- 1 tablespoon of dried lemon balm
- 1/2 tablespoon of dried culinary lavender buds
Step 1: Combine the herbs together in a clean, dry mixing bowl
Step 2: Store in an airtight container for future use and keep in a cool, dry place
Step 3: Brew 1-2 teaspoons of the tea in around 1-1.5 cups of boiling water
Step 4: Steep the tea for 5-15 minutes, depending on how strong you like it
Step 5: Sweeten with honey if desired
Step 6: Serve and enjoy the sleepy sweet dreams that follow
It is important also to remember that even though teas are natural, you should always seek professional or medical advice before using them as treatments.
Tea is the perfect way to end a busy day and is a great way to promote relaxation and a deep sleep. And, as the Chinese philosopher Lao Tzu once said- “tea is the elixir of life.”
Sweet Dreams, Koalas.