Updated: Dec 28, 2020
Over the years, tea has become a leisure drink. People drink tea just to enjoy its aromatic taste and a certain kick that caffeine provides. Tea is a go-to beverage for the majority of the people who feel stressed after a long day of work. And guess what? It can actually help you sleep well! The fact that 30% of the world population suffer from insomnia or have the inability to achieve high-quality, restorative sleep.
Tea is a popular beverage that can help you unwind and relax. However, not all tea induces sleep. Since tea contains caffeine naturally, not all teas are great to help you sleep, especially. Black tea is the most oxidised of all the true teas; hence, it contains the highest level of caffeine. So, if you are looking for teas that can help you sleep (low caffeinated), you may have to do a bit of research as there are multiple varieties of tea available.
But, don't worry, we have got you covered. We have done the research part for you. While doing our research, we found that it wasn't the true teas that are considered to be the great sleep enhancers, but the herbal teas that have little to no caffeine. These teas are considered to be a great supplement that aids sleep.
So, without further ado, let's discuss the best teas that help in sleeping.
#1 Chamomile Tea
The first in our list is chamomile tea. For decades, this tea has been used as a remedy to treat insomnia by reducing anxiety and inflammation. In fact, chamomile tea contains elements that act as a tranquilliser, helping individuals sleep instantly. Chamomile is a natural sleep inducer. Its calming effects are attributed by apigenin, an antioxidant, which is said to bind certain receptors in your brain, helping reduce anxiety and initiate sleep. Apigenin is found in abundance in chamomile. Drinking chamomile tea before you go to bed can help you achieve sleep quickly. The best way to drink chamomile tea is with honey. Honey not only acts as a natural sweetener but also helps in soothing the stomach and throat.
#2 Magnolia Bark Tea
Magnolia tea is one of the most popular Chinese herbal teas that has been consumed for centuries. Magnolia is a flowering plant and has been a crucial part of Chinese medicine for years. The plant itself has been around for over 100 million years. Magnolia is known for its sedative and anti-anxiety effects and has been included in Chinese medicine for treating symptoms like stress, nasal congestion, and abdominal discomfort. Magnolia tea is now regarded as a popular sleep-inducing beverage across the globe. Magnolia bark contains a special compound known as honokiol, which gives Magnolia tea its sedative effect. According to research, honokiol works by influencing the GABA (Gamma Aminobutyric Acid) receptors in your brain. This increases sleepiness in individuals. So drinking Magnolia bark tea can help you improve sleep quality.
#3 Valerian Tea
Valerian is a flowering plant that contains natural sedatives, which can help you sleep better. For centuries, valerian root has been used to treat problems like headaches, nervousness, and insomnia. During World War II, the valerian root was used in England to help civilians and soldiers relieve anxiety and stress caused by air raids. Till today, valerian is regarded as a great sleep stimulator all across the globe. Valerian tea is prepared using the leaves or root of the plant. While there is no clear evidence that supports how valerian works in our body, scientists believe that the sedative compounds present in the herb directly influences the GABA receptors in your brain, which ultimately increases sleepiness. Most people think that unlike other herbal teas, valerian tea is not easy to prepare. But that's not true. To make valerian tea, simply pour a cup of boiling water over 2-3 grams of dried valerian root and steep for 5-10 minutes. Add honey if you want sweetness.
The next in our list of best teas for sleep is passionflower tea, which is made from the dried stems, flowers, and leaves of the Passiflora plant. Passionflower is recognised as herbal medicine that can help you improve sleep by alleviating anxiety. As per studies, drinking passionflower tea increases the activity of GABA receptors in the brain that blocks the impulses between the brain and nerve cell, resulting in you feeling sleepy. Moreover, passionflower is also associated with pain relief, enhanced moods, and relaxation, apart from better sleep quality. On the other hand, there are studies that suggest the increased activity of GABA receptors in your brain can actually make you happy, relaxed, and content. This is because GABA has a relaxing effect on the nervous system. As a result, you will fall asleep quickly. According to experts, the best time to consume passionflower tea is an hour before bed.
#5 Lavender Tea
Lavender is a flowering plant that is touted for its soothing and aromatic scent. In the ancient Roman and Greek era, people added lavender to their baths. The fragrance provided a sense of calm and soothing effect. Lavender tea is prepared using the fresh small purple buds of the flower. Lavender tea is enjoyed all across the globe to aid sleep, settle their nerves, and to relax. Other than this, lavender tea is also associated with decreasing blood pressure and heart rate that puts you in a more relaxed state. On the other hand, lavender contains a compound called polysaccharides, which is considered a natural remedy for pain. So, people drink lavender tea to treat headache, as their post-workout drink, and before they go to bed.
#6 Green Tea
It may surprise you that we have included a 'true' tea in the list, given the fact that it contains caffeine. However, there are different varieties of green tea available, and if you go with the low-caffeinated one, it can help you stimulate quick sleep. Consuming 3-4 cups of green tea (low-caffeinated) daily can help you reduce stress and fatigue, as well as enhance your sleep quality.
These are among the best teas that you should be drinking if you are failing to achieve a good night's sleep. There are other herbal teas as well that we haven't mentioned in this list. You are free to look around and go with what you find effective.
https://www.oprahmag.com/life/food/g25604298/best-tea-for-sleep/ https://www.ndtv.com/health/unable-to-fall-asleep-try-these-teas-to-fight-sleeplessness-2204201 https://www.goodhousekeeping.com/food-products/g25858207/best-sleep-tea-reviews/ https://www.healthline.com/nutrition/5-benefits-of-chamomile-tea https://thesleepdoctor.com/2018/02/27/magnolia-bark-affects-sleep-health/