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The 5 Best Herbal Teas for Sleep

cup of herbal tea, with dried herbs surrounding it

Would you be surprised to learn that one of the most common beverages in the world can help relieve stress and ease you into a solid night of sleep? Here are the five best herbal teas for sleep and stress relief.

From panic attacks to trouble sleeping, stress impacts our daily lives in so many different ways.

Stress in women at midlife has even been linked to a cognitive decline in later years.

There is no way to completely remove stress from our lives. However, there are ways to learn to manage and control it.

It’s estimated that as many as 30% of the population suffers from chronic sleeplessness and insomnia. That number goes up to 1 in 4 women over the age of forty.

For those willing to make a few basic changes, tackling stress can be as simple as updating your night-time routine.

Adding a cup of the right variety of tea before bed can help you relax and destress. It’s an easy tool to add to your anti-stress arsenal.

Many herbal teas are marketed as powerful sleep aids.

These teas won’t eliminate the underlying cause of your sleeping or stress issues.

However, they can help you to get the relaxation and rest you need in order to begin managing your stress. As much as stress can cause sleeplessness, a lack of sleep can also make it harder to manage stress. It can be a vicious circle.

The 5 Best Herbal Teas for Sleep

1. Chamomile Tea

Probably the best-known choice for relaxation, chamomile tea is an ancient remedy for inflammation, anxiety, and insomnia.

Chamomile or camomile is the common name for several daisy-like plants grown around the world for thousands of years. Today, many home gardeners grow this plant and make tea from dried flowers.

Chamomile tea contains a substance called apigenin, which helps to relax the muscles, decrease anxiety and initiate sleep. Apigenin is also present in many common vegetables (parsley, celery, onions), fruits (oranges), herbs (thyme, oregano, basil), and plant-based beverages (beer, and wine)

Studies have found that drinking chamomile tea daily can improve sleep quality. Some experts say that the effects of chamomile are similar to that of a mild tranquilizer.

The gentle taste and relaxing aroma of chamomile tea make it an excellent choice for bedtime tea.

Best Chamomile Teas:

2. Valerian Tea

The valerian herb is another substance that has appeared throughout the centuries as a cure for nervousness and insomnia. The product was commonly used in England during World War II as a way to relieve stress caused by air raids.

Valerian is one of the most popular sleep aids in the world today.

It’s available in both liquid and capsule form, as well as tea. Researchers believe that valerian root may improve GABA (Gamma aminobutyric acid) levels in the body, which block or inhibit certain brain signals and decrease activity in your nervous system. This can help with feelings of anxiety, stress, and fear.

Valerian can reduce the amount of time it takes for a person to fall asleep at night and can improve the quality of sleep as well.

Valerian is usually well-tolerated. Some common side effects include dizziness, drowsiness, headache, stomach upset, and vivid dreams. There are no issues such as morning drowsiness reported.


Best Valerian Teas:

3. Lavender Tea

There are few things more relaxing than the smell of lavender.

This sweet herb is championed for its ability to reduce stress and improve sleep quality.

The substance is available in tea form as a way of encouraging relaxation and stronger sleeping patterns. Lavender is considered one of the best herbal teas for sleep.

Research has shown that women who drank and enjoyed the aroma of lavender tea for two weeks had less fatigue than their counterparts. Other studies showed reductions in heart rate and heart rate variability in women who inhaled the scent of lavender consistently over time.

Best Lavender Teas:

4. Lemon Balm

Lemon balm is an herb that actually comes from the mint family. It’s often used in aromatherapy.

Evidence suggests that lemon balm could be effective at increasing GABA levels, which improves sleepiness. Studies have shown up to a 42% reduction in symptoms of insomnia after patients took a lemon balm extract over a two-week period.

Lemon balm tea is warm and refreshing with an appealing flavor. It is made from the leaves of the plant, which can be found at any garden store if you prefer to use the leaves fresh in your tea.

Best Lemon Balm Teas:

5. Passionflower

Made from the dried stems, flowers, and leaves of the Passiflora plant, passionflower tea is a traditional solution to feelings of anxiety and insomnia.

Studies indicate that this substance may also be effective for improving sleep quality and insomnia.

Besides helping with sleep issues, passionflower tea boasts many other benefits. These include the ability to:

  • reduce anxiety,
  • treat sleep disorders,
  • prevent depression,
  • ease menopausal symptoms,
  • stimulate libido,
  • curb drug addiction,
  • heal the skin, and
  • lower blood pressure, among others.

Best Passionflower Teas:

Best Herbal Tea Blends:

Read More About Sleep:

Final Thoughts on The 5 Best Herbal Teas for Sleep

For those suffering from high levels of anxiety and stress, these teas offer a natural solution to common issues like insomnia.

Try tea nightly for at least two weeks to determine how effective it is for you.

If you are using these teas for sleep improvement, you should avoid using any sweeteners, including artificial sweeteners, as well as dairy milk. These additives may cause energy boosts or digestive upsets that will counteract their calming effects.

For a natural and pleasant alternative to pharmaceuticals, these teas may be just what you need to help relieve stress and support a great night of sleep.

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