7 Teas to Help You Sleep Peacefully

A cup of warm tea is like a hug that leaves you feeling relaxed and calm. While most teas are infused with caffeine, some herbal variations are specifically used for sleep issues.

Bedtime tea can affect your sleep significantly, which is why it is best to choose a tea that is soothing and relaxing. There are numerous herbal teas that are known to improve the quality of sleep. Rather than alarming your body’s response, they help relax muscles with their sedative properties. This blog explores some of the best sleep teas for those who often struggle with sleep problems.

Best Herbal Teas to Have Before Bedtime

Here’s a carefully crafted list of the seven different types of teas that can help you sleep. Sip on them to enjoy an uninterrupted and comfortable sleep session.

1.    Chamomile Tea:

When the topic of conversation is bedtime teas, chamomile tea is an inevitable winner. It is derived from the flowers of chamomile plant, and offers numerous health benefits. It has a subtle floral and sweet flavour with a delicate aroma. Chamomile tea can help you sleep, as its derivative plant is often used as a potential sedative. (1)

Although chamomile boosts sleep, it has not been effectively proven to improve insomnia. A combined review of 12 different studies showcased better sleep after chamomile consumption, but little efficacy in insomniacs. A previous research review held in 2019 endorses the idea that chamomile helps improve sleep quality, and is effective in people with a generalized anxiety disorder (GAD). (2)

Chamomile tea is also great for postpartum sleep issues. A study investigated the effects of chamomile tea on 80 women that had given birth recently. In 2 weeks, the participants noticed lowering symptoms of sleep deprivation compared to the control group. However, the 4-week follow-up did not show any significant difference between the two study groups. (3)

This shows that a lot more research is required to establish chamomile tea benefits for sleep.

2.    Melatonin Tea:

Melatonin is a naturally occurring hormone in the body. It is also called “sleep hormone” as it is responsible for regulating the sleep cycle. Multiple studies have verified the efficiency of melatonin supplementation for insomnia management and general sleep difficulty. (4)

A recent review study compared multiple publications to draw a conclusion about effects of melatonin on sleep quality. The summary indicated that regular consumption was followed by improved quality of sleep, respiratory disorders, and primary sleep disorders. (5)

Although frequently available in the form of capsules, melatonin is now also added to teas. It is infused into herbal tea fusions, such as lemon balm, chamomile, and catnip – all of which are natural stimulators of sleep as well. The soft yet sweet taste of chamomile and lemon balm combines quite naturally with melatonin to ward off your night-time anxiety and insomnia. Make a quick cup whenever you find it difficult to sleep, and you will thank yourself for the quality of sleep you get later.

3.    Passionflower Tea:

Passionflower tea has special flavonoids that bind to brain receptors and stimulate anti-anxiety effects. (6) This tea helps to sleep quicker by bringing your body into its relaxed state. A cup of passionflower tea is a great way to unwind after a long day, as it calms anxious thoughts and improves overall sleep quality. (7)

Not only is it effective for temporary sleep fluctuations, but passionflower combined with other herbal teas can also be effective for insomnia. A study measured the efficiency of passionflower, valerian, and other sleep-inducing herbs among insomniacs. The result indicated that this combination had the same effect as traditional sleep medicines in reducing insomnia for a short period of time. (8)

4.    Oregano Tea:

Although oregano tea doesn’t have direct effects on sleep, it helps reduce other symptoms that have the potential to cause sleeping difficulty. People who are unable to sleep due to muscle sores, cramping, and asthma can take oregano tea before bed to enjoy a peaceful sleep.

It has soothing effects on the body, which initiates a laid-back response, and in turn, better sleep. Make a cup before bed, mix in a dollop of honey and enjoy your oregano tea with a book in hand. Not only will it help you relax, but the soothing aroma will also clear your nasal sinuses.

5.    Lavender Tea:

The vibrant purple flowers of lavender plant make a delicious and colourful bedtime tea. It is prepared by brewing buds of lavender flower, and is an effective herbal tea for sleep. The soothing tea is not only enjoyed for its sweet taste, but also for its sleep benefits.

Lavender tea is known to support sleep. Various studies have successfully confirmed its efficiency in delivering lasting and comfortable sleep. In fact, it has been tested to successfully reduce symptoms of anxiety and depression, the two main biomarkers of insomnia. (9)

Another minor study concluded that postpartum women who drank 1 cup of lavender tea every day were recorded to have less sluggish and tiresome episodes than the control group. Although, these effects did not last beyond 4 weeks, which indicates that lavender tea is merely a temporary solution.  (10)

Other studies have uncovered the efficacy of lavender oil for reducing anxiety and improving overall sleep. However, the mode of intake may be relevant here, and it is still not verified if the tea will offer similar effects. (11, 12)

6.    Cinnamon Tea With Milk:

A pinch of cinnamon powder in milk has magical soothing powers. Cinnamon tea makes a suitable bedtime tea as it relieves the muscle stress, and helps you relax.

It has anti-inflammatory, antioxidant, glucose-lowering, and antimicrobial properties. (13)

This means that when you consume this tea at night, it wards off inflammatory reactions in the body to help you feel calm. In addition, it also keeps blood sugar levels in check throughout the night.

Sip on this warming tea with milk to clear your thyroid irritations, and enjoy a peaceful sleep, uninterrupted by sleep disorders. Although it is not a sedative, cinnamon tea for sleep may be indirectly beneficial. It helps unwind by reducing all muscle sores, irritable airways, and other inflammatory conditions, which may result in a lasting and satisfying sleep.

7.    Lemon Balm Tea:

Lemon balm is extracted from a type of mint plant, Melissa officinalis. It has a slight citrus flavour notes, and smells relatively sweet and floral. In previous years, lemon balm has been used as a remedy for various viral and bacterial infections. It is also known to support better sleep by reducing restlessness at night. A study shows that individuals who consumed lemon balm noticed reduced symptoms of sleep disorders. (14)

You can drink one cup of this tea to sleep peacefully every day. A pre-bed sip will avoid constant wakefulness, and reduce symptoms of insomnia and associated anxiety. (15)

Lasting sleep is a prerequisite for a refreshing morning with heightened alertness. Therefore, not only will lemon balm tea help you sleep peacefully at night, but also improve your productivity in the day to follow.

Takeaway?

Teas can be a good idea before bed, but you must make sure that you are not sipping on a potentially caffeinated drink. There are various herbal teas for sleep that help relax the body and sooth aches to offer improved sleep.

Have a sip of your favourite bedtime tea before hitting the mattress. this way, you’ll find yourself a lot more relaxed and stress-free. Enjoy a sleep that lasts, with no interruptions, all thanks to the sedative and soothing effects of these herbal teas to help sleep.

Citations:

1. “Chamomile.” 2006. PubMed. Bethesda (MD): National Library of Medicine (US). 2006. https://pubmed.ncbi.nlm.nih.gov/30000867/.
2. Hieu, Truong Hong, Mahmoud Dibas, Kadek Agus Surya Dila, Nourin Ali Sherif, Muhammad Usman Hashmi, Mostafa Mahmoud, Nguyen Thi Thuy Trang, et al. 2019. “Therapeutic Efficacy and Safety of Chamomile for State Anxiety, Generalized Anxiety Disorder, Insomnia, and Sleep Quality: A Systematic Review and Meta-Analysis of Randomized Trials and Quasi-Randomized Trials.” Phytotherapy Research: PTR 33 (6): 1604–15. https://doi.org/10.1002/ptr.6349.
3. Chang, Shao-Min, and Chung-Hey Chen. 2015. “Effects of an Intervention with Drinking Chamomile Tea on Sleep Quality and Depression in Sleep Disturbed Postnatal Women: A Randomized Controlled Trial.” Journal of Advanced Nursing 72 (2): 306–15. https://doi.org/10.1111/jan.12836.
4. Riha, Renata L. 2018. “The Use and Misuse of Exogenous Melatonin in the Treatment of Sleep Disorders.” Current Opinion in Pulmonary Medicine 24 (6): 543–48. https://doi.org/10.1097/mcp.0000000000000522.
5. Fatemeh, Gholami, Moradi Sajjad, Rasaei Niloufar, Soveid Neda, Setayesh Leila, and Mirzaei Khadijeh. 2021. “Effect of Melatonin Supplementation on Sleep Quality: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.” Journal of Neurology, January. https://doi.org/10.1007/s00415-020-10381-w.
6. Fonseca, Lyca R. da, Rafaele de A. Rodrigues, Aline de S. Ramos, Jefferson D. da Cruz, José Luiz P. Ferreira, Jefferson Rocha de A. Silva, and Ana Claudia F. Amaral. 2020. “Herbal Medicinal Products from Passiflora for Anxiety: An Unexploited Potential.” The Scientific World Journal 2020 (July): 1–18. https://doi.org/10.1155/2020/6598434.
7. Ngan, A, and R Conduit. 2011. “A Double-Blind, Placebo-Controlled Investigation of the Effects of Passiflora Incarnata (Passionflower) Herbal Tea on Subjective Sleep Quality.” Phytotherapy Research : PTR 25 (8): 1153–59. https://doi.org/10.1002/ptr.3400.
8. Maroo, Niteeka, Avijit Hazra, and Tapas Das. 2013. “Efficacy and Safety of a Polyherbal Sedative-Hypnotic Formulation NSF-3 in Primary Insomnia in Comparison to Zolpidem: A Randomized Controlled Trial.” Indian Journal of Pharmacology 45 (1): 34–39. https://doi.org/10.4103/0253-7613.106432.
9. Bazrafshan, Mohammad-Rafi, Mozhgan Jokar, Nasrin Shokrpour, and Hamed Delam. 2020. “The Effect of Lavender Herbal Tea on the Anxiety and Depression of the Elderly: A Randomized Clinical Trial.” Complementary Therapies in Medicine, March, 102393. https://doi.org/10.1016/j.ctim.2020.102393.
10. Chen, Shu-Lan, and Chung-Hey Chen. 2015. “Effects of Lavender Tea on Fatigue, Depression, and Maternal-Infant Attachment in Sleep-Disturbed Postnatal Women.” Worldviews on Evidence-Based Nursing 12 (6): 370–79. https://doi.org/10.1111/wvn.12122.
11.  Yıldırım, Dilek, Vildan Kocatepe, Gülbeyaz Can, Ebru Sulu, Handan Akış, Güleser Şahin, and Eylem Aktay. 2020. “The Effect of Lavender Oil on Sleep Quality and Vital Signs in Palliative Care: A Randomized Clinical Trial.” Complementary Medicine Research, May, 1–8. https://doi.org/10.1159/000507319.
12. Karadag, Ezgi, Sevgin Samancioglu, Dilek Ozden, and Ercan Bakir. 2015. “Effects of Aromatherapy on Sleep Quality and Anxiety of Patients.” Nursing in Critical Care 22 (2): 105–12. https://doi.org/10.1111/nicc.12198.
13. Gruenwald, Joerg, Janine Freder, and Nicole Armbruester. 2010. “Cinnamon and Health.” Critical Reviews in Food Science and Nutrition 50 (9): 822–34. https://doi.org/10.1080/10408390902773052.
14. Taavoni, S., N. Nazem ekbatani, and H. Haghani. 2013. “Valerian/Lemon Balm Use for Sleep Disorders during Menopause.” Complementary Therapies in Clinical Practice 19 (4): 193–96. https://doi.org/10.1016/j.ctcp.2013.07.002.
15. Cases, Julien, Alvin Ibarra, Nicolas Feuillère, Marc Roller, and Samir G. Sukkar. 2010. “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): 211–18. https://doi.org/10.1007/s12349-010-0045-4