We all know how terrible it feels like to miss out on a good night’s sleep. Getting less than the recommended hours of sleep can make us feel groggy, cranky, and fatigued all day – and all these symptoms doesn’t just ruin an entire day. When you’re constantly lacking sleep, your personal relationships and work life are definitely going to take a heavy toll in the long run.
Thankfully, there exists a wide variety of cures to sleep deprivation. But with so many options available in the market, it might be confusing to determine which one is the best for your needs.
If you’re looking for a healthy solution to your bedtime troubles, you may want to consider drinking herbal teas.
Why drink herbal teas for sleep?
If you’re a tea lover or if you prefer taking herbal remedies, we’ve got some good news for you.
You might’ve already heard of how tea can provide a multitude of health benefits. You probably also know that some teas can have the same energizing effect as coffee due to its caffeine content.
But what most people probably don’t know is that some teas have a relaxing and sedative effect, opposite to what green tea (the most popular tea variant) can do to your body. This means it can help you fall asleep faster and may even improve the overall quality of your sleep, leaving you feeling fresh and energized the following day.
In fact, most of these teas are already used for anti-anxiety and pro-sleep supplements. But if you’re averse to taking pills, drinking these herbs as a tea is a highly nutritious and palatable option.
Here are some amazing herbal teas that are scientifically proven to actually help people get the shut eye they need.
10 Herbal Teas That Will Improve Your Sleep Quality
- Chamomile Tea
Chamomile tea is one of the most popular “nighttime” teas in the market right now, thanks to its effective tranquilizing and anti-anxiety properties. It is often quoted as the best nighttime tea, so if you’re unfamiliar with herbal teas, you may want to start off by trying chamomile.
Based on scientific studies, the chamomile’s calming effects can be attributed to its apigenin content, a powerful antioxidant that binds to benzodiazepine (a class of drugs prescribed for treating anxiety and insomnia) receptors in the brain, which effectively induces sleep.[1]
In one clinical trial, chamomile tea was found to be effective in improving the sleep quality of sleep-disturbed post-natal women. Among 80 post-natal women with poor sleep quality, 40 of those who belonged to the experimental group were observed to have demonstrated lower scores of physical-symptoms-related sleep inefficiency as compared to the control group. This was recorded after only 2 weeks of daily chamomile tea intake, suggesting that chamomile was able to effectively curb sleep deprivation within a short time period.[2]
In 2011, a preliminary study on chamomile extract tested its efficacy on patients with chronic primary insomnia, which delivered promising results. However, researchers noted that further studies have to be performed on selected insomnia patients to investigate these conclusions.[3]
Aside from these promising results, what makes chamomile a great option is its availability, as it is sold almost anywhere. Chances are your local grocery store might be selling chamomile tea bags. If not, chamomile tea is also available to be ordered online. Its wide availability suggests that there is a high demand for chamomile, which is perhaps a testament to its effectiveness as a nighttime tea.
- Valerian Root Tea
Valerian tea is another popular herbal nighttime tea which have been used to treat insomnia, nervousness, and headaches for centuries. In fact, the German Commission E, the world’s leading authority on herbal medicine, approves the use of valerian as a sleep aid. [4]
The root of the valerian plant is the source of its medicinal properties, which contains valepotriates, amino acids, valeneric acid, and lignans (compounds with antioxidant and estrogen properties. [4]
Valerian root was found to have a similar effect to benzodiazepines, which are drugs that are commonly known as sleep aids, as it was observed to increase activity at gamma-aminobutyric acid (GABA) receptors which regulates sleeping patterns. [4]
In a literature review, the Valerian’s efficacy on alleviating rheumatoid-arthritis related sleep disturbances was examined. It was found that valerian did improve both subjective (based on subject feedback) and objective (as calculated empirically) sleep beyond a placebo effect. [4]
In fact, some researchers even concluded that valerian may be more potent than other sleep aids.[4]
- Decaffeinated Green Tea
While green tea is widely known used an energy booster much like coffee, its decaffeinated counterpart is actually an effective sleep enhancer.
Decaffeinated green tea contains the compound theanine, which is also known to increase relaxation and lower stress. Thus, it improves sleep not by acting as a sedative, but by promoting relaxation which induces sleep much faster, especially among people who suffer from anxiety.
The efficacy of L-theanine as a sleep aid was tested in a clinical study which had 98 male children with ADHD as subjects. This study was based on the fact that sleep problems are a common co-morbidity associated with ADHD. It was found that the boys who took 100mg of L-theanine within a span of six weeks had an objectively improved sleep efficiency scores, and the study concluded that l-theanine was a safe and important therapy in childhood ADHD. [5]
- Lavender Tea
The lavender is widely used as aromatherapy as most people find its scent very soothing. This goes back as far as the Ancient Greeks and Romans, where they bathed with lavender for the added calming effect.
This same calming effect makes it a great nighttime tea, with many people swearing by lavender tea to help them wind down before sleeping.
These claims have been proven scientifically. In one clinical study, 80 Taiwanese sleep-disturbed postnatal mothers were instructed to drink one cup lavender a day, after taking time to appreciate its smell and aroma first. After a period of two weeks, it was observed that the mothers who drank lavender experienced less fatigue and depression. Additionally, they experienced a closer bond with their infants than those who took a placebo.[6]
- Passionflower Tea
The passionflower is an exotic vine flower whose sedative and relaxant effects have been used to treat anxiety and insomnia.
Research suggests that this comes from the passionflower’s ability to increase gamma-aminobutyric acid (GABA) in the brain, which are naturally occurring amino acids that induces sleep and relaxation by reducing brain activity.
Although no clinical trials on passionflower has been done, some animal studies have concluded that it can successfully induce sleep and improve sleep quality. [7, 8}
- Peppermint Tea
You may commonly encounter peppermint when it comes in the form of toothpaste, candy, and other desserts. Aside from its refreshing minty flavor, the peppermint is loaded with health benefits, especially when it’s consumed as a tea.
One of its benefits is its positive effects on sleep, which is attributed to its capability as a muscle relaxant. This relaxant property may help you fall asleep faster and can even improve the overall quality of your sleep.
Although studies on peppermint’s effects on sleep are limited, its proven sedative effects will still definitely have a positive impact.
- Lemon Balm Tea
The Lemon Balm is another member of the mint family which had been used in aromatherapy to improve sleep as early as the Middle Ages.
Although it’s typically sold as an essential oil, lemon balm leaves can also be dried and used as a tea.
It’s efficacy as a sleeping aid had been tested in a few studies. One research showed that lemon balm extract is also capable of increasing GABA levels in the brain, much like the other teas included in this list.[9]
Additionally, one small clinical study showed that lemon balm extract was able to decrease insomnia symptoms among 20 volunteers. However, this study did not have a control group, thus requiring further research to solidify this evidence. [10]
- Kava Tea
The Kava is a tropical plant native to the Pacific Islands. Lately, it’s been gaining traction, with it being dubbed as “nature’s Xanax” due to its potent sedative properties, which may even be stronger than chamomile.
For centuries, people from the Pacific Islands have utilized kava’s soothing properties in ceremonies or as a pain reliever. As for scientific proof, some studies have been able to evaluate these claims.
The kava’s sedative properties can be attributed to its rich kavalactone content, which are a class of compounds that can put you into a deep state of relaxation.
In one clinical study, the safety and efficacy of kava extract was tested on 61 patients with sleep disturbances related to anxiety disorders. Upon receiving a daily dose of 200mg within the span of 4 weeks, those who took kava extract experienced a significantly higher quality of sleep as well as a better recuperative effect after sleeping.[11]
When combined with valerian, it was also found that kava was able to improve the overall wellbeing of patients with insomnia after 7 months of daily intake. [12]
- Magnolia Tea
The magnolia bark is a common ingredient in Chinese herbal medicine which is typically used to treat anxiety, stress, depression, and sleep disorders.
Its calming effect on the brain has made it a popular nighttime tea among herbalists. Similar to the rest of the herbs included in this list, magnolia bark is capable of boosting GABA neurotransmitters, which initiates the process of putting your body to sleep.
Additionally, magnolia bark is capable of reducing the adrenaline levels in your body. Adrenaline is a hormone that is released by the body during “fight or flight” situations, which increases your body’s energy levels for a short period of time. This means that your body produces more adrenaline during stressful times and ideally you would want to lower this to be able to fall asleep. [13]
Magnolia can also improve the quality of your sleep by activating cannabinoid receptors, which helps the body and mind enter a state of relaxation. [14]
- St. John’s Wort Tea
While it is popularly used as a natural treatment for depression, St. John’s Wort (Hypericum) tea is also an effective fighter against insomnia and other sleep disorders.[15]
St John’s Wort is also capable of stimulating GABA receptors. Additionally, it stimulates the production of serotonin, which functions similarly to anti-depressant medications.
Through these properties, St. John’s Wort tea can help ease fatigue and normalize energy levels, symptoms that are usually experienced by people who have clinical depression.
Precautions
Before trying any of these herbal remedies, always remember that it is best to consult your doctor first, especially if you are currently taking other medications as the compounds present in these teas may cause interference.
You should also confirm if you have any existing allergies to these herbs.
If your sleep disorder has become increasingly debilitating, please consult a doctor immediately, as herbal remedies may not be enough to treat severe sleep disorders.
Otherwise, the teas listed above are safe for general consumption, and can offer more benefits to your health beyond improving the quality of your sleep.
Conclusion
If you’re having trouble falling asleep lately, one of the best remedies you can try is to drink herbal teas. These herbal remedies don’t just help you fall asleep faster, but these can also improve the overall quality of your sleep. Additionally, most of these herbal remedies are rich in antioxidants, which can help protect your body from aging and various degenerative diseases.
In turn, getting a good night’s sleep regularly will result in consistently better energy levels during the day, which will help you reach your maximum potential in life.
References
[1] Srivastava, J. K., Shankar, E., & Gupta, S. (2010). Chamomile: A herbal medicine of the past with bright future. Molecular medicine reports, 3(6), 895–901. https://doi.org/10.3892/mmr.2010.377
[2] Shinomiya, K., Inoue, T., Utsu, Y., Tokunaga, S., Masuoka, T., Ohmori, A., & Kamei, C. (2005). Hypnotic activities of chamomile and passiflora extracts in sleep-disturbed rats. Biological and Pharmaceutical Bulletin, 28(5), 808-810.
[3] Zick, S. M., Wright, B. D., Sen, A., & Arnedt, J. T. (2011). Preliminary examination of the efficacy and safety of a standardized chamomile extract for chronic primary insomnia: a randomized placebo-controlled pilot study. BMC complementary and alternative medicine, 11(1), 78.
[4] Taibi, D. M., Bourguignon, C., & Taylor, A. G. (2004). Valerian use for sleep disturbances related to rheumatoid arthritis. Holistic nursing practice, 18(3), 120–126. https://doi.org/10.1097/00004650-200405000-00004
[5] Lyon, M. R., Kapoor, M. P., & Juneja, L. R. (2011). The effects of L-theanine (Suntheanine®) on objective sleep quality in boys with attention deficit hyperactivity disorder (ADHD): a randomized, double-blind, placebo-controlled clinical trial. Alternative medicine review, 16(4), 348.
[6] Chen, S.-L., & Chen, C.-H. (2015). Effects of Lavender Tea on Fatigue, Depression, and Maternal-Infant Attachment in Sleep-Disturbed Postnatal Women. Worldviews on Evidence-Based Nursing, 12(6), 370–379. doi:10.1111/wvn.12122
[7] Guerrero, F. A., & Medina, G. M. (2017). Effect of a medicinal plant (Passiflora incarnata L) on sleep. Sleep science (Sao Paulo, Brazil), 10(3), 96–100. https://doi.org/10.5935/1984-0063.20170018
[8] Toda, K., Hitoe, S., Takeda, S., Shimizu, N., & Shimoda, H. (2017). Passionflower Extract Induces High-amplitude Rhythms without Phase Shifts in the Expression of Several Circadian Clock Genes in Vitro and in Vivo. International journal of biomedical science : IJBS, 13(2), 84–92.
[9] Yoo, D. Y., Choi, J. H., Kim, W., Yoo, K. Y., Lee, C. H., Yoon, Y. S., Won, M. H., & Hwang, I. K. (2011). Effects of Melissa officinalis L. (lemon balm) extract on neurogenesis associated with serum corticosterone and GABA in the mouse dentate gyrus. Neurochemical research, 36(2), 250–257. https://doi.org/10.1007/s11064-010-0312-2
[10] Cases, J., Ibarra, A., Feuillère, N., Roller, M., & Sukkar, S. G. (2011). Pilot trial of Melissa officinalis L. leaf extract in the treatment of volunteers suffering from mild-to-moderate anxiety disorders and sleep disturbances. Mediterranean journal of nutrition and metabolism, 4(3), 211–218. https://doi.org/10.1007/s12349-010-0045-4
[11] Lehrl, S. (2004). Clinical efficacy of kava extract WS® 1490 in sleep disturbances associated with anxiety disorders Results of a multicenter, randomized, placebo-controlled, double-blind clinical trial. Journal of Affective Disorders, 78(2), 101–110. doi:10.1016/s0165-0327(02)00238-0
[12] Wheatley, D. (2001). Kava and Valerian in the treatment of stress-induced insomnia. Phytotherapy Research, 15(6), 549–551. doi:10.1002/ptr.840
[13] Rempel, V., Fuchs, A., Hinz, S., Karcz, T., Lehr, M., Koetter, U., & Müller, C. E. (2012). Magnolia Extract, Magnolol, and Metabolites: Activation of Cannabinoid CB2 Receptors and Blockade of the Related GPR55. ACS medicinal chemistry letters, 4(1), 41–45. https://doi.org/10.1021/ml300235q
[14] Rempel, V., Fuchs, A., Hinz, S., Karcz, T., Lehr, M., Koetter, U., & Müller, C. E. (2012). Magnolia Extract, Magnolol, and Metabolites: Activation of Cannabinoid CB2 Receptors and Blockade of the Related GPR55. ACS medicinal chemistry letters, 4(1), 41–45. https://doi.org/10.1021/ml300235q
[15] Rempel, V., Fuchs, A., Hinz, S., Karcz, T., Lehr, M., Koetter, U., & Müller, C. E. (2012). Magnolia Extract, Magnolol, and Metabolites: Activation of Cannabinoid CB2 Receptors and Blockade of the Related GPR55. ACS medicinal chemistry letters, 4(1), 41–45. https://doi.org/10.1021/ml300235q
