With the rising demand for productivity and the escalating level of stress in our lives, sleep is hard to get. However, long sleeping hours are indispensable to coordinating all metabolic activities and restoring energy and memory. Good nighttime sleep also boosts complex systems like heart health, brain functions, hormonal balance, and immunity.
However, chronic sleep deprivation is something that we all face these days. While some might be clinically prone to the state, many find their sleep affected due to their hectic lifestyles. Lack of adequate sleep can rapidly affect our health by inducing higher blood sugar levels, cholesterol imbalance in the body, obesity, mood disorders, and lack of attentiveness.
Today, experts have suggested that individuals opt for a cup of tea before going to bed. The practice has shown positive results by inducing a calm state of mind and a better sleeping state. These herbal brews consist of inducing components that aid in creating a state of soundness in the body. Infusion of aromatic ingredients and herbal compounds containing amino acids and flavonoids further helps to reduce stress, relax the mind, and handle anxiety. This consequently helps an individual sleep adequately and replenish their energy.
List Of Best Teas That Help You Sleep Better
Get into the practice of drinking tea before you fall asleep to address your sleeping issues and create a relaxing mind. Here’s a list of the best teas that help you sleep better.
1. Chamomile Tea
Chamomile Tea is considered a suitable choice for calming the nerves and is of great help when you are looking for a healing measure. Infused with aromatic compounds like chamazulene, farnesene, apigenin and other compounds, a sense of tranquillity is induced, and the individual feels sleepy after sipping on Chamomile Tea.
It further contains essential oils that help to keep anxiety and stress under control. With the reduction in anxiety and decreasing levels of cortisol, a sense of sluggishness is likely to occur. Patients with chronic insomnia are often prescribed home remedies like drinking Chamomile Tea as an effective solution.
2. Valerian Root Tea
Valerian roots possess attributes to induce sleepiness and have been used to treat patients with insomnia for ages. The dried roots of Valerian plants are initially steeped in hot water. This releases the active compounds in the liquid that is used to prepare the tea later on.
By enhancing the release of serotonin in the body, one feels relaxed and at ease. The sedative and soothing effect of the hormone soon takes over, and the patient is likely to sleep. Studies reveal the quality of Valerian to have a positive effect on anxiety. By activating adenosine in the body, mood and anxiety are effectively alleviated.
3. Lavender Tea
Lavender is a major aromatic component that aids in creating a soothing fragrance and sweet essence. Lavender Tea is considered beneficial for consumption because of its sleep-inducing effect. Infused with linalool and linalyl acetate, you ought to get a good night’s rest. The function of these compounds is to reduce certain receptors in the brain that promote excitation and anxiety. Including lavender tea in your bedtime routine can impact your sleep quality.
Further, experts suggest that jasmine extract is particularly impactful for depression in adults. Prepared with dry buds from a lavender plant, the tea is brewed with the lavender extract, eliciting a calming aroma.
4. Passionflower Extract In Tea
Passionflower extracts are added and brewed with tea leaves to create a soothing beverage that can aid in stress reduction and induce sleep. When added to a drink in a concentrated amount, passionflower extract is highly effective. The effects of such a tea are considered tranquilising for the nerves, calming your mind, and making you feel relaxed for a good nighttime sleep.
Flavonoids are found in passionflower, which holds healing medicinal values. Moreover, the presence of chrysin can help to alleviate the conditions of depression and stress. Since passion flower is safe without any allergic effects, you can brew it with your tea leaves and enjoy the beverage before going to bed.
5. Ginseng Tea
Containing a compound called ginseng, which is an adaptogen, you can feel calm and centred with the consumption of the freshly brewed Ginseng Tea. Ginsenosides are present in Ginseng Tea and help to regulate the level of hormones in the body. As a result, it acts as a stress buster and aids in helping one remain focused on their tasks. Stress regulation and calming the nerves are some of the primary benefits of drinking Ginseng Tea regularly.
Ginseng was traditionally used in Asian countries as a sedative to induce sleepiness. Deep sleep induced by such tea aids in a better mood and greater productivity. Cognitive function is also enhanced with the regular consumption of Ginseng Tea.
6. Ginkgo Biloba Tea
Ginkgo Biloba leaves are brewed with tea for 10 to 15 minutes to create a pleasant aroma. The presence of antioxidants in the compounds of Ginkgo biloba aids in better metabolic function. With the high concentration of flavonoids in the beverage, it is found to be highly effective in creating a calming effect on the mind. Further, the presence of terpenoids also contributes to a reduction in stress and anxiety levels in the body. Gamma-aminobutyric acid (GABA) is a kind of amino acid that is responsible for reducing the excitability of nerves. A relaxed state of mind helps you to feel a sense of calmness, which gradually promotes a sense of tranquillity and sleep.
7. Green Tea
Commonly found in every household, green tea is a great choice when you are looking for something relaxing, beneficial, and refreshing. You can drink this beverage any time of the day, but to have the best results on sleep induction, you should drink green tea before going to bed. With flavonoids and other amino acids present in green tea, one can manage the level of chronic stress in the body. This supports the cause of restful sleep and highest productivity.
Further, the presence of L-theanine influences the brain chemistry of an individual and promotes a state of rest. Adequate sleep makes one feel refreshed and replenishes productivity for the new day. A healthy sleep-wake cycle is highly crucial to maintain optimal body function and the activity of the brain. Green Tea has a countereffect on caffeine due to the additional presence of epigallocatechin (EGC), a flavonoid, and arginine, an amino acid.
So if you end up drinking coffee during the day and find it hard to sleep at night, simply make yourself a cup of green tea to reverse the effect of caffeine.
8. Rooibos Tea
Rooibos is found in stems and leaves of the plant, Aspalathus linearis. This is a flavonoid-rich herbal infusion that alleviates tension and stress. By reducing the state of anxiety, one is likely to feel sleepy and relaxed at night. Further high levels of cortisol production in the body are associated with a state of alertness and stress response in the bloodstream. The cortisol level in the body can be kept in check with the consumption of Rooibos Tea.
Quick Tips For Drinking Tea Before Bed
As we observed, consuming tea before going to bed can significantly affect your sleep schedule. These are herbal teas, and if you over-brew them, then the taste of the beverage can turn out to be unpleasant. To keep it palatable and pleasant, brew your drink to the optimal level. Stick to just one cup of tea before going to bed rather than switching the amount you drink every day. Allow your body to get habituated to the effects of sleep-inducing beverages by drinking them at least one or two hours prior.
Here are some tips by which you can reduce stimulation and stress to induce good sleep at night with a cup of tea!
- Avoid having anything that stimulates your body at least 4 hours before you go to bed.
- Try to cut down on spicy food or something oily before you sleep, as this can slow down acid reflux.
- Make sure that your room is dark and there is only a dim light in the space. Set your bedding comfortably and set the temperature at an optimal level so it does not create disturbance in sleep.
- Stick to a schedule of going to bed and waking up every day. Varying the hours of sleep can interfere with the internal circadian rhythm of the body, hindering adequate sleep.
Conclusion
Optimal sleep at night makes one feel productive the next day. With your bodily functions restored to normal and energy replenished, sleep is extremely crucial to set a good tone for the upcoming day. Handing overstimulating factors like stress and anxiety can be managed with drinking herbal tea before bed. Aromatic compounds in the herbal brews are particularly effective in calming the mind and relaxing the nerves.
At Halmari Tea, we believe in the healing power of natural ingredients. Amidst the options for refreshing brews given above, you can choose to experiment with any to find out their healing and sleep-inducing properties. A relaxing cup of tea combined with a steady sleep schedule is all you need to bid farewell to insomnia.