8 best teas that help you relax and sleep better

Struggling to sleep well? Try herbs-infused teas, as they help calm the mind and induce good sleep too. (Picture Credit: Pexels)

• Chamomile, valerian, and lavender teas may enhance sleep quality.
• Chamomile tea promotes relaxation and may reduce anxiety for better sleep onset
• Peppermint tea aids digestion, which can indirectly support better sleep

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Difficulty falling asleep or staying asleep throughout the night? Experts say some herbal teas can help you sleep better by calming the nervous system naturally, reducing stress and helping bring on a better, more restorative night’s sleep.

Good sleep is necessary for good physical, mental, and emotional health but unfortunately millions of people struggle with insomnia or restless nights. Easy-to-follow nighttime routines, like enjoying the right kind of tea, may truly benefit your sleep. Non-caffeine sleep teas are a great way to help aid your body and mind to rest at night with gentle antioxidants, flavonoids, and amino acids that support the circadian rhythm.

“Studies have shown that herbs including chamomile, valerian root and passionflower support better rest by both decreasing time to sleep onset (or latency) and improving overall sleep duration. And at night drinking that warm cup of tea serves as a psychological cue letting your body know it is time to unwind,” says Dr. Hardik Rana, New Delhi-based nutritionist and founder of Nutrawise.

But not all teas are created equal. Certain types can overstimulate the nervous system or even disrupt sleep if consumed too late. Which is why choosing the right tea is key.

Chamomile Tea

Chamomile is one of the most effective teas for sleep. It’s got apigenin, a naturally occurring antioxidant that binds to receptors in the brain linked with relaxation and drowsiness. Sipping chamomile tea before bed may help to lower anxiety, reduce the amount of time it takes to fall asleep and enhance overall sleep quality – all without plaquing up your body with an addictive substance.

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Valerian Root Tea

Valerian root tea is commonly taken as a natural sleep aid. It does this by raising levels of gamma-aminobutyric acid (GABA) in the brain, a neurotransmitter that soothes the nervous system. Daily consumption could decrease sleep latency and nighttime awakening, which might be particularly beneficial for those with chronic difficulty sleeping or stress-induced insomnia.

Lavender Tea

Lavender tea brings calming scent and nervous system soothing effect. Research indicates it may help reduce heart rate and blood pressure, helping you relax before bedtime. Lavender tea to calm the mind: A cup of lavender tea can calm your nerves and help you sleep better, it’s extremely beneficial for people who suffer from anxiety-related insomnia issues.

Passionflower Tea

Passionflower tea aids better sleep by increasing the presence of GABA in the brain, which helps to slow down racing thoughts. It is particularly helpful for individuals who suffer restlessness and mild insomnia resulting from stress. With consistent use, it may help reduce the amount of time spent on sleeping and support overall better sleep patterns.

Lemon Balm Tea

Lemon balm tea also has mild sedative properties and is often taken to soothe the mind. It aids in calming anxiety, lifting mood and promoting relaxation without excessive drowsiness. This tea is perfect for those who have sleep problems due to mental stress, nervous tension or inability to calm down at night.

Peppermint Tea

Peppermint tea by itself doesn’t actually make you sleepy but can help promote relaxation by helping to reduce muscle tension as well as stomach discomfiture. It’s particularly useful for anyone whose sleep is impacted by bloating, indigestion or discomfort.

Magnolia Bark Tea

Tea from the bark of magnolia has been used in traditional medicine to treat sleep disturbances and for anxiolytic effects. It has ingredients that aid in lowering cortisol and calming the nervous system. This tea might help with sleep quality and night-time waking, which can be used by those having stress induced or age-related sleep disturbances.

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Ashwagandha Tea

Ashwagandha tea is an adaptogenic infusion that helps the body to cope with stress more adequately. By reducing the levels of cortisol at rest and normalizing the stress response, it helps to support better quality sleep. It is great for people who are suffering from A type personalities, stress, anxiety and fatigue induced insomnia.

FAQs on role of different teas in helping one sleep better:

Q1. Can drinking tea really help improve sleep?

Yes. Certain herbal and low-caffeine teas can promote relaxation, reduce stress and support better sleep quality.

Q2. Which teas are best for better sleep?

Herbal teas like chamomile, valerian root, lavender, passionflower and lemon balm are commonly used to support sleep.

Q3. Is chamomile tea effective for sleep?

Chamomile contains compounds that promote relaxation and may help reduce anxiety and improve sleep onset.

Q4. Can green tea help with sleep?

Green tea contains caffeine, but decaffeinated green tea has L-theanine, which may help calm the mind and improve sleep quality.

Q5. Does peppermint tea help with sleep?

Peppermint tea is caffeine-free and can aid digestion, which may indirectly support better sleep.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.