Sleep teas: do they work?
Does tea help you sleep? Have you ever thought about adding tea to your nighttime routine?
We know that settling down to sleep after a busy day can often be difficult and that’s why in this article we explore how drinking certain types of tea can assist in getting you to sleep better.
Tea can be part of a healthy sleep schedule
Drinking tea has a calming effect on your mental state, but did you know that even the process of making a cup of tea can be a great addition to include in your sleep hygiene habits?
The aim of introducing any sleep-promoting practices is that they will ultimately help you relax and settle down for the night. Incorporating tea into your bedtime routine can help you get away from your mobile screen and any other nighttime distractions that can cause anxiety or a restless mind.
The effects of drinking caffeine before bed
Taking the time to make your tea and by spending 30 minutes sipping it at night will enable you to fully decompress and unwind – and succumb to a sleepy state.
However, adding any liquid drinks (hot or cold) before bed is ultimately up to personal preference, as we all respond to caffeine and the various chemicals in tea differently. It’s advised to trial various teas until you find one that’s right for you so you’re able to get your best night’s sleep.
Top 5 teas that help you sleep
The key to knowing what type of tea is right for your bedtime routine is to understand the caffeine ratio of the tea you drink. As many teas vary in the amount of caffeine they contain, it’s best to know that the type of tea you choose, is going to encourage a good night’s rest.
1. Chamomile tea
Chamomile tea is known to be one of the best tea that helps you sleep because of its caffeine-free and sleep-inducing ingredients. It’s known to help decrease anxiety, and induce calming effects which can be attributed to an antioxidant called apigenin.
Apigenin which is found in abundance in chamomile tea binds to specific receptors in your brain that help calms an anxious mind and helps you fall asleep.
2. Lavender tea
Lavender tea is another tea that helps you sleep as it encourages you to relax. Lavender tea has been found to be very beneficial at night, as it has nerve-settling properties as well as helping your mind unwind.
Made from the small purple buds of the flowering plant, its scent also has a powerful relaxation effect that has been used to improve sleep when diffused as an essential oil or sprayed in your room at night.
3. Green tea (decaffeinated)
As popular as green tea is as a calming agent before bed, it is good to know that even decaffeinated green tea still holds small amounts of caffeine in it. Drinking green tea during the day is better advised if you are sensitive to caffeine as it’s stress-reducing and fatigue alleviating qualities can enhance your sleep quality later on.
The amino acid theanine found in green tea is the main conductor which has been proven to reduce stress-related hormones and neuron excitement in your brain, helping you to relax and then drift off.
4. Peppermint tea
If you’re a chronic sufferer of insomnia, peppermint tea could be a saving grace. Peppermint tea holds little to no caffeine, naturally relaxes muscles, and is said to have good digestive properties, making it the perfect bedtime partner for relaxation.
It’s also good to note that it’s pregnancy-friendly, so if you’re feeling nauseous, peppermint tea is your go-to drink to get some decent sleep.
5. Valerian root tea
Valerian root may sound like something from Game of Thrones. In fact, it is a herb that has been used for centuries to treat problems like insomnia, nervousness, and headaches. Valerian root increases your neurotransmitter level called GABA that sends a signal to increase sleepiness.
The benefits of the right tea
As we’ve explored, there are many different types of tea to help you sleep, and drinking tea before bed helps you unwind and relax by giving you that much-needed time out. But each person can differ in the effects a type of tea will have on their sleeping patterns.
Anything consumed before a good night’s rest needs to be done in moderation. Reading up on a few foods and beverages that can help you sleep better and the effects they can have on your overall sleeping health should be the first step when introducing a new sleep-inducing technique.