Six Bedtime Teas That May Help You Sleep

Kaitlyn Berkheiser RD, LDN writes: 
The 6 Best Bedtime Teas That Help You Sleep

"Good sleep is crucial to your overall health. Unfortunately, about 30% of people suffer from insomnia, or the chronic inability to fall asleep, stay asleep or achieve restorative, high-quality sleep. Herbal teas are popular beverage choices when it comes time to relax and unwind. For centuries, they have been used around the world as natural sleep remedies. Modern research also backs the use of herbal teas and their effectiveness as a sleep aid.

This article explores six of the best bedtime teas for catching some z’s.

1. Chamomile 
For years, chamomile tea has been used as a natural remedy to reduce inflammation, decrease anxiety and treat insomnia. In fact, chamomile is commonly regarded as a mild tranquilizer or sleep inducer. Its calming effects may be attributed to an antioxidant called apigenin, which is found in abundance in chamomile tea. Apigenin binds to specific receptors in your brain that may decrease anxiety and initiate sleep.

Summary Chamomile tea contains an antioxidant called apigenin, which may help initiate sleep. Also, drinking chamomile tea may help improve your overall quality of sleep.

2. Valerian Root
Valerian is an herb that has been used for centuries to treat problems like insomnia, nervousness and headaches. Historically, it was used in England during World War II to relieve the stress and anxiety caused by air raids. Today, valerian is one of the most popular herbal sleep aids in Europe and the US. It’s available as a dietary supplement in capsule or liquid form. Valerian root is also commonly dried and sold as tea.
Summary Valerian root may increase sleepiness by increasing levels of a neurotransmitter called GABA. Smaller studies suggest that valerian root may improve overall sleep quality by shortening the time it takes to fall asleep and decreasing night-time awakenings.

3. Lavender
Lavender is an herb often touted for its aromatic and soothing scent. In ancient times, Greeks and Romans would often add lavender to their drawn baths and breathe in the calming fragrance. Lavender tea is made from the small purple buds of the flowering plant. Originally native to the Mediterranean region, it’s now grown worldwide. Many people drink lavender tea to relax, settle their nerves and aid sleep. In fact, there is research to support these supposed benefits.
Summary Lavender is best known for its relaxing aroma. Drinking lavender tea may improve sleep quality, especially in those with insomnia or anxiety-related.

4. Lemon Balm
Lemon balm belongs to the mint family and is found all over the world. While frequently sold in extract form for use in aromatherapy, lemon balm leaves are also dried to make tea. This citrus-scented, aromatic herb has been used for reducing stress and improving sleep since the Middle Ages.

Summary Lemon balm is an aromatic herb that increases GABA levels in the brains of mice, thus initiating sedation. Drinking lemon balm tea may decrease insomnia-related symptoms.

5. Passionflower
Passionflower tea is made from the dried leaves, flowers and stems of the Passiflora plant. Traditionally, it has been used to alleviate anxiety and improve sleep. More recently, studies have examined the ability of passionflower tea to improve insomnia and sleep quality.
Summary Drinking passionflower tea may improve overall sleep quality. Also, passionflower in conjunction with valerian root and hops may reduce symptoms of insomnia.

6. Magnolia Bark
Magnolia is a flowering plant that has been around for over 100 million years.
Magnolia tea is made mostly from the bark of the plant but also consists of some dried buds and stems. Traditionally, magnolia was used in Chinese medicine for various symptoms, including abdominal discomfort, nasal congestion and stress relief. It is now regarded worldwide for its antianxiety and sedative effects.
Summary In mice, magnolia bark tea has been shown to decrease the time it takes to fall asleep and increase the amount of overall sleep by modifying GABA receptors in the brain. However, further research is needed to confirm these effects in humans.

The Bottom Line

Many herbal teas, including chamomile, valerian root and lavender, are marketed as sleep aids. Many of the herbs they contain work by increasing or modifying specific neurotransmitters that are involved in initiating sleep. Moreover, they may help you fall asleep faster, decrease night-time awakenings and improve your overall sleep quality. Unfortunately, most of the current research used these herbs in extract or supplement form — not the herbal tea itself. Given that herbal supplements and extracts are very concentrated versions of the herb, a diluted source like tea is likely to be less effective. Further research that involves larger sample sizes is needed to fully establish herbal teas and their role in improving sleep in the long run. Additionally, since many herbs and supplements have the potential to interact with both prescription and over-the-counter medications, always consult your healthcare provider before adding an herbal tea to your nightly routine. While results can vary by individual, these herbal teas may be a good approach for those who are looking to get a better night’s sleep naturally."

The above is only a snippet of Kaitlyn's article.
You can read it in full, with all related information and research links, here

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All the best Jan