Category: Supplements

Sleep is one of the most vital functions of the human body. As we sleep, our bodies restore and repair the cells that have become worn out throughout the day’s activities. Sleeps help us repair muscles, synthesize hormones, or recuperate our brain cells. 

This is also why the lack of sleep can make us feel both mentally and physically fatigued. Ever notice that when you don’t get enough sleep, your body aches and you will lightheaded the entire day? This is because your body was not able to recover from the day before. 

Missing out on a few hours of sleep is inevitable, especially if you have a demanding schedule. While the occasional sleep debt won’t kill you, it becomes a problem if it happens too often… which is unfortunately the case for most people.

The Dangers of Sleep Deprivation

Sleep deprivation is a serious condition that arises when a person is consistently unable to receive the recommended 7-9 hours of sleep per night. In one worldwide survey, none of the 48 participating countries had an average sleeping time that reached the recommended 8 hours.^[1]    

Although that survey only included a small percentage of the world’s population, the results are still alarming especially when you consider the long-term health consequences of sleep deprivation. 

Aside from having a busy schedule, there are also a myriad of factors that can cause chronic sleep deprivation, such as:^[2] 

• An uncomfortable bed
• Room temperature is too hot or too cold
• Excessive exposure to blue light (from electronics) at least 30 minutes before sleeping
• Noisy surroundings
• Other medical conditions, such as depression, sleep apnea, chronic pain, obesity, narcolepsy, anxiety, and schizophrenia

Some of the serious conditions mentioned above require immediate medical attention. But for the environmental factors, you should try to adjust your surrounding to make sure that you’re getting enough sleep… because long-term sleep deprivation has some serious consequences, such as^[2,3]: 

• A weakened immune system. As you sleep, your immune system produces the antibodies and cytokines that help you fight off all sorts of diseases. By not getting enough sleep, the reserves of your immune will be depleted, which can make you susceptible to plenty of diseases. 
• Weight gain. The lack of sleep can seriously affect the hormones that are responsible for making you feel full. When you lack sleep, your body produces less of the hormone leptin (which produces feelings of satiation) while producing more of ghrelin (which stimulates hunger). This can make you feel wanting to eat more than your need. Additionally, the lack of sleep will make you feel too tired to exercise. This combination can lead to some serious weight gain.
• A vulnerable cardiovascular system. The only time your blood vessels are able to recuperate is when you’re asleep. This maintains blood pressure, blood sugar levels, and inflammation. By not getting enough sleep, you’re at a higher risk of developing cardiovascular diseases.
• Affects brain function. Sleep deprivation can affect your memory and the ability to concentrate. It can also affect your prefrontal cortex and amygdala, the two parts of your brain which handles reasoning and emotions. As you can imagine, all these conditions combined will give you a ‘clouded’ brain, which will negatively affect both your personal and work life. Long-term sleep deprivation can also cause permanent damage to your brain and may lead to psychological disorders. 
• Imbalanced hormones. Sleep deprivation will lead to an unstable production of essential hormones, such as testosterone and growth hormones. Your body will also produce more of the stress hormones norepinephrine and cortisol. 
• Reduces your chances of conceiving. Sleep deprivation also affects your reproductive organs, decreasing your fertility.

Clearly, sleep deprivation has too many negatives to ignore. Most of these consequences are hard to recover from, so it’s best to figure what exactly causes your sleep deprivation.

If you’ve already consulted a health professional about your sleep deprivation, chances are that they will recommend some supplements that you can take to improve your sleep quality, especially if it isn’t caused by a serious underlying medical issue.

The 7 Supplements You Can Take for Better Sleep

Below are some of the best and well-known supplements used to improve sleep quality. While some of these are perfectly okay to consume, it is still best to consult with your doctor first to determine what dose is better for your body, or if it will interact with other medications you’re currently taking.

Melatonin

Among those who regularly experience insomnia, melatonin is a popular supplement. 

Melatonin is a hormone that is naturally produced by the body and its role is to signal the brain that it is time to sleep. Under a normal circadian rhythm, melatonin levels will gradually increase come nighttime, and decreases during the morning.^[4]

However, when this cycle is disrupted (say, due to jetlag or an all-nighter), your body may not be able to release melatonin when you want it to, which makes it even harder to sleep. 

This is where melatonin supplements can help you. By taking a melatonin pill, your body will be given a signal that it’s time for some shut eye. This will effectively fix your circadian rhythm or will help you adjust immediately to a new sleeping schedule. 

Melatonin has other benefits to sleeping, such as improving overall sleep quality (by helping you achieve deeper sleep) or by reducing the time needed before falling asleep. ^[5]

Magnesium

Magnesium is a mineral that regulates many of our essential bodily functions. This includes maintaining the body’s GABA (gamma aminobutyric acid) levels, which are the neurotransmitters that promotes sleep (with its calming effect) and stabilizes mood. 

In some studies, it has also been found that magnesium can help regulate our circadian rhythm and melatonin levels, along with improving our overall sleep quality. ^[6]

However, it should also be noted that the studies with successful results on magnesium were performed on older adults. Older adults tend to have lower levels of magnesium and melatonin, which implies that magnesium supplementation could be less effective on younger people.^[4]

Valerian

Valerian is an herb that has long been used as a sleep aid in alternative medicine. Many clinical studies were also able to back up valerian’s efficacy as a sleep aid. For instance, one study performed on menopausal and post-menopausal women found that valerian was able to improve sleep quality and sleep disorder symptoms after supplementation.^[7]

If you’re not very keen on consuming it as a supplement, valerian is also effective when taken as a tea.

Lavender 

Best known for its calming scent, Lavender is also known to work wonders for your sleep problems. 

One clinical study involving adults with anxiety disorder showed that lavender oil supplements effectively improved sleep quality and sleep duration.^[8]

If you’re not too keen on taking them as a supplement, Lavender is also fairly effective as a sleeping aid simply by diffusing it in your room. Not only will your room smell better, but you’ll feel relaxed enough to fall asleep faster. 

Glycine

Glycine is an amino acid that your body naturally produces (synthesized from other biochemicals) or absorbed from animal and plant sources. 

Because it greatly influences the nervous system, such as producing the hormone serotonin, glycine can also play a part in improving your sleep quality. 

In one animal study, it was found that glycine supplementation improved symptoms of insomnia, along with fixing the body’s circadian rhythm.^[9] Clinical studies have also proven that glycine can improve sleep quality among humans. ^[10]

Ginkgo Biloba

Ginkgo biloba is an herbal remedy that has been used in Traditional Chinese Medicine for centuries. It is renowned for its benefits to the nervous system, which also includes sleep quality.

In one study, it was found that ginkgo biloba supplementation can improve subjective sleep quality and sleep efficiency.^[11]

L-theanine

L-theanine is a neurotransmitter that is commonly sourced from green tea which is responsible for the drink’s calming effects. If you’re seeking the same calming effects without the caffeine, you can also take l-theanine as a supplement. 

This calming effect experienced by consuming l-theanine is due to the elevated GABA levels, as well as the decrease in hormones that cause stress and anxiety.^[12] By giving you the extra boost in relaxation, l-theanine can help you fall asleep faster and improve your sleep quality by soothing away your anxieties before bedtime. 

Conclusion

Sleep deprivation is a serious condition with irreversible long-term effects on your health. 

While it’s understandable to miss out on a few hours a sleep, we should still prioritize getting as much shut eye as we can. This is the only time your body is able to recover – a good night’s sleep will always make you feel like a new person the following day.

Thankfully, there exists a lot of safe and proven supplements you can take to improve sleep quality. While most of the supplements listed above are generally safe, it’s better to consult your doctor first.

References

[1] Horan, L. (n.d.) This Data Shows A Shocking Worldwide Lack of Sleep. Retrieved from https://www.dreams.co.uk/sleep-matters-club/data-shows-a-shocking-worldwide-lack-of-sleep/

[2] Davis, K. & Dasgupta, R. (2020, July 23) What to know about sleep deprivation. Retrieved from https://www.medicalnewstoday.com/articles/307334

[3] Watson, S. , Cherney, K., & Sampson, S. (2020, May 15) The Effects of Sleep Deprivation on Your Body. Retrieved from https://www.healthline.com/health/sleep-deprivation/effects-on-body

[4] Petre, A. & Wilson, D.R. (2020, August 7) 9 Natural Sleep Aids That May Help You Get Some Shut-Eye. Retrieved from https://www.healthline.com/nutrition/sleep-aids

[5] Ferracioli-Oda, E., Qawasmi, A., & Bloch, M. H. (2013). Meta-Analysis: Melatonin for the Treatment of Primary Sleep Disorders. PLoS ONE, 8(5), e63773. doi:10.1371/journal.pone.0063773

[6]  Durlach, J., Pagès, N., Bac, P., Bara, M., & Guiet-Bara, A. (2002). Biorhythms and possible central regulation of magnesium status, phototherapy, darkness therapy and chronopathological forms of magnesium depletion. Magnesium research, 15(1-2), 49–66.

[7] Taavoni, S., Nazem Ekbatani, N., & Haghani, H. (2013). Valerian/lemon balm use for sleep disorders during menopause. Complementary therapies in clinical practice, 19(4), 193–196. https://doi.org/10.1016/j.ctcp.2013.07.002

[8] Kasper, S., Gastpar, M., Müller, W. E., Volz, H. P., Möller, H. J., Dienel, A., & Schläfke, S. (2010). Silexan, an orally administered Lavandula oil preparation, is effective in the treatment of ‘subsyndromal’ anxiety disorder: a randomized, double-blind, placebo controlled trial. International clinical psychopharmacology, 25(5), 277–287. https://doi.org/10.1097/YIC.0b013e32833b3242

[9] Kawai, N., Bannai, M., Seki, S., Koizumi, T., Shinkai, K., Nagao, K., Matsuzawa, D., Takahashi, M., & Shimizu, E. (2012). Pharmacokinetics and cerebral distribution of glycine administered to rats. Amino acids, 42(6), 2129–2137. https://doi.org/10.1007/s00726-011-0950-y

[10] YAMADERA, W., INAGAWA, K., CHIBA, S., BANNAI, M., TAKAHASHI, M., & NAKAYAMA, K. (2007). Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes. Sleep and Biological Rhythms, 5(2), 126–131. doi:10.1111/j.1479-8425.2007.00262.x

[11] Murray, B. J., Cowen, P. J., & Sharpley, A. L. (2001). The effect of Li 1370, extract of Ginkgo biloba, on REM sleep in humans. Pharmacopsychiatry, 34(4), 155–157. https://doi.org/10.1055/s-2001-15876

[12] Yamada, T., Terashima, T., Okubo, T., Juneja, L. R., & Yokogoshi, H. (2005). Effects of theanine, r-glutamylethylamide, on neurotransmitter release and its relationship with glutamic acid neurotransmission. Nutritional neuroscience, 8(4), 219–226. https://doi.org/10.1080/10284150500170799

In the midst of a hectic and stressful life, our mental health often takes a heavy toll when left uncared for. According to the World Health Organization (WHO), one out of four people will be affected by at least one mental or neurological disorder in their life.^[1] 

When aiming for a healthy lifestyle, mental health should be an equal priority to our physical wellbeing. Afterall, our brains are basically the central processing unit of our body – when it’s not cared for, it will also affect our productivity and physical performance. 

Proper stress management, exercising, and a proper diet are all paramount to a sound mind. However, there are other ways you can boost your mental health, such as taking dietary supplements. 

Dietary supplements are more popular for its use on improving physical health, but certain supplements can also give your brain a much-needed boost. This is especially helpful for people who are dealing with milder forms of anxiety and depression, whose symptoms can be treated with supplements of milder dosages. Of course, these supplements can never replace a psychiatrist’s prescription – instead, these supplements should only be treated as a way of improving the quality of your life.

Here are some supplements that can improve your mental well-being.

1. Folic acid

Folic acid, a.k.a. vitamin B9, is a compound essential to maintaining optimal brain function. Folate is naturally found in leafy greens, citrus, and beans, but can be also taken as a supplement in conjunction with vitamin B12. Both vitamins cannot be produced by the body, thus taking supplements or a specialized diet is a necessity.^[2]

Folic acid is an important component in the synthesis of neurotransmitters, the chemicals which sends information from one nerve cell to another. In fact, folic is crucial in fetal development and pregnant women are typically prescribed with supplements. By taking folic acid supplements, the connections within your nervous system will be strengthened, which will regulate your mood and sleeping patterns.

Some research has shown that folic acid can be used as a treatment for depression. In one study, 21 patients with treatment-resistant depression were found to have folate deficiency.  After being treated with folinic acid (a type of folate commonly found in food), all subjects showed a dramatic improvement in their symptoms.^[3]

2. Ginkgo biloba

Ginkgo biloba is an herb that is widely used in traditional Chinese medicine for its neuroprotective properties. For centuries, ginkgo biloba was used as a traditional remedy for Alzheimer’s, as it was believed to prevent age-related memory loss.^[4]

Aside from Alzheimer’s, ginkgo biloba has been able to help manage symptoms of dementia by improving cognitive, social, and motor skills.^[5]

Gingko biloba was also found to alleviate anxiety. In one study, ginkgo biloba was prescribed to 107 patients who have either generalized anxiety disorder (GAD) or adjustment disorder with anxious mood (ADWAM). After four weeks of treatment, all participants had improved anxiety and tension scores.^[6]

3. Probiotics

Did you know that gut health can actually affect your brain? This connection is called the gut-brain axis, which pertains to the bi-directional communication between the neurons of your brain and digestive system.

With probiotic supplements, you’ll be feeding the good bacteria inside your gut microbiome, which corrects any imbalances with the harmful bacteria. In turn, a regulated microbiome will result in a stable mental health. 

Additionally, the gut produces two neurotransmitters, namely serotonin (the feel-good hormone) and gamma-aminobutyric acid (GABA), which are both crucial to mental health. Some studies were also able to link depression and anxiety with dysbiosis, a condition wherein a person has an imbalanced gut.^[7]

4. Turmeric

A common ingredient in South Asian cuisine, turmeric is a nutrient-dense food which also has therapeutic use. Curcumin, a major component of turmeric, has been found to potentially improve symptoms of depression.^[8]

This can be attributed to the potent antioxidant property of curcumin, which can fight off inflammation-induced depression.

5. Magnesium

Magnesium is another essential mineral in our body which plays a huge part in over 600 cellular processes, from synthesizing DNA to muscle contraction. Unfortunately, the majority of us don’t get enough magnesium due to the popularity of processed foods. Thus, taking magnesium as a supplement will be highly beneficial if you’re unable to acquire it from organic sources.

Magnesium plays a key role in our brains as the gatekeeper of NMDA receptors, which are crucial for brain development and learning. NMDA receptors also protect your nerve cells from overstimulation which may kill off brain cells if left unchecked.^[9]

Preserving your NDMA receptors are crucial as it deteriorates as you age. This is especially important for people who are predetermined to have Alzheimer’s, as their NDMA receptors will deteriorate faster than normal.^[9]

Additionally, magnesium is known to improve sleep quality as it helps your mind and body relax, making you fall asleep faster. This is because magnesium binds to gamma-aminobutyric (GABA) receptors, which are the neurotransmitters that slow down nerve activity as you fall asleep. 

6. Vitamin D

Vitamin D is an essential vitamin that we mostly get from the sun. But because most of us spend our time indoors, most people are vitamin D deficient. In fact, it is estimated that 1 billion people worldwide have vitamin D deficiency.^[10]

Vitamin D is crucial to our mental health as it activates genes that regulates and releases neurotransmitters such as adrenaline, noradrenaline, dopamine, and serotonin. This is why some people experience seasonal affective disorder (SAD), a mood disorder triggered during seasons of low sunlight (rainy and winter seasons). Some researchers hypothesized that SAD is caused by the changing levels of Vitamin D3, which affects serotonin levels in the brain. ^[11]

7. Fish oil

Fish oil is a popular over-the-counter supplement that is primarily consumed for its benefits to the heart. It is derived from fatty fish such as salmon, mackerel, sardines, and anchovies. Fish oil is also beneficial to the brain, thanks to its primary ingredient: Omega-3.

Fish oil is composed of two omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Since the brain is made up of fat, fatty acids such as omega-3 are crucial in sustaining normal brain function. Omega-3 helps maintain the structure of brain cells as well as preventing premature degeneration.

In one study, 23 participants with mild cognitive impairment showed improvement after being treated with omega-3 for 24 weeks.^[12]

Precautions When Taking Supplements for Mental Health

Although most of these supplements are generally safe, people who are diagnosed with mental illnesses must refrain from relying on these supplements as a primary treatment.

Instead, these supplements should be approached as a way to enhance a person’s quality of life – to boost their mental performance or to alleviate mild symptoms of anxiety and depression.

Before you start consuming these supplements regularly, it is highly advised that you consult a doctor first to determine which dose is right for your body. Some of the supplements mentioned above may have adverse effects when consumed more than what your body requires. 

Conclusion

Along with physical health, our mental health should be a priority. After all, your brain’s condition affects everything – a fit body will never perform optimally with an unhealthy mind.

Thankfully, there exists dietary supplements that can help us achieve better mental health that can target specific deficiencies that are a result of certain lifestyles. With proper exercise and healthy eating, a sound mind and body can be achieved for a happier and productive life.

References

[1] World Health Organization. (2001, October 4) Mental disorders affect one in four people. Retrieved from https://www.who.int/whr/2001/media_centre/press_release/en/

[2] Lab Tests Online. (2019, September 25) Vitamin B12 and Folate Deficiencies. Retrieved from https://labtestsonline.org/conditions/vitamin-b12-and-folate-deficiencies

[3] Pan, L. A., Martin, P., Zimmer, T., Segreti, A. M., Kassiff, S., McKain, B. W., … Vockley, J. (2017). Neurometabolic Disorders: Potentially Treatable Abnormalities in Patients With Treatment-Refractory Depression and Suicidal Behavior. American Journal of Psychiatry, 174(1), 42–50. doi:10.1176/appi.ajp.2016.15111500

[4] Santos-Neto, L. L. dos, de Vilhena Toledo, M. A., Medeiros-Souza, P., & de Souza, G. A. (2006). The Use of Herbal Medicine in Alzheimer’s Disease—A Systematic Review. Evidence-Based Complementary and Alternative Medicine, 3(4), 441–445. doi:10.1093/ecam/nel071

[5] Le Bars, P. L., Katz, M. M., Berman, N., Itil, T. M., Freedman, A. M., & Schatzberg, A. F. (1997). A placebo-controlled, double-blind, randomized trial of an extract of Ginkgo biloba for dementia. North American EGb Study Group. JAMA, 278(16), 1327–1332. https://doi.org/10.1001/jama.278.16.1327

[6] Woelk, H., Arnoldt, K. H., Kieser, M., & Hoerr, R. (2007). Ginkgo biloba special extract EGb 761 in generalized anxiety disorder and adjustment disorder with anxious mood: a randomized, double-blind, placebo-controlled trial. Journal of psychiatric research, 41(6), 472–480. https://doi.org/10.1016/j.jpsychires.2006.05.004

[7] Suez, J., Korem, T., Zeevi, D., Zilberman-Schapira, G., Thaiss, C. A., Maza, O., … Elinav, E. (2014). Artificial sweeteners induce glucose intolerance by altering the gut microbiota. Nature, 514(7521), 181–186. doi:10.1038/nature13793

[8] Ng, Q. X., Koh, S., Chan, H. W., & Ho, C. (2017). Clinical Use of Curcumin in Depression: A Meta-Analysis. Journal of the American Medical Directors Association, 18(6), 503–508. https://doi.org/10.1016/j.jamda.2016.12.071

[9] Newcomer, J. W., Farber, N. B., & Olney, J. W. (2000). NMDA receptor function, memory, and brain aging. Dialogues in clinical neuroscience, 2(3), 219–232.

[10] Holick, M. F. (2007). Vitamin D Deficiency. New England Journal of Medicine, 357(3), 266–281. doi:10.1056/nejmra070553

[11] Greensblatt, J.M. (2011) Psychological Consequences of Vitamin D Deficiency. Retrieved from https://www.psychologytoday.com/us/blog/the-breakthrough-depression-solution/201111/psychological-consequences-vitamin-d-deficiency

[12] Chiu, C. C., Su, K. P., Cheng, T. C., Liu, H. C., Chang, C. J., Dewey, M. E., Stewart, R., & Huang, S. Y. (2008). The effects of omega-3 fatty acids monotherapy in Alzheimer’s disease and mild cognitive impairment: a preliminary randomized double-blind placebo-controlled study. Progress in neuro-psychopharmacology & biological psychiatry, 32(6), 1538–1544. https://doi.org/10.1016/j.pnpbp.2008.05.015

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

1. 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.

2. 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]  

3. 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]

4. 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] 

5. 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}}   

6. 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.

7. 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]

8. 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]   

9. 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]

10. 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

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