Sleep Tea

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Best Sleep Tea

Most herbal teas can benefit sleep as they usually have no caffeine. The ingredients are herbs and plants that help you feel calm and relaxed. 

Drinking tea before bed helps you relax. It reduces stress and anxiety, which improves sleep. 

Herbal teas have compounds that interact with brain neurotransmitters. This interaction helps reduce stress and anxiety, improving sleep quality.

Benefits of Sleep Tea

  • Help Treat Insomnia
  • Improves Quality Sleep
  • Support Gut Bacteria and Promote Sleep

Help Treat Insomnia

Insomnia is caused by various factors, including stress and anxiety. 

Lemon balm contains rosmarinic acid, while valerian root tea has valepotriates and sesquiterpenes, and chamomile contains apigenin

These compounds work with GABA (gamma-aminobutyric acid) receptors in the brain. This helps keep the brain calm and reduce stress and anxiety.

Improves Quality Sleep

Chamomile tea is often known for its calming properties, which aid sleep.   

Apigenin, a compound in chamomile tea, helps improve sleep by interacting with certain receptors in the brain.  

Receptors are special proteins in your cells that react to certain chemicals, like hormones or neurotransmitters (a chemical messenger that helps transmit signals between nerve cells in the brain and throughout the body). 

When apigenin binds with these receptors, it enhances a primary chemical in the brain known as GABA (gamma-aminobutyric acid) that calms down the nerve's activity, making you feel relaxed and easier to fall asleep.  

In a study, drinking chamomile tea affected women who had recently given birth and were experiencing poor-quality sleep.  

Drinking chamomile tea is worth it if you are troubled staying asleep. 

Lavender Tea: Lavender tea effectively decreases the symptoms of depression and anxiety, improving sleep. 

The compounds in lavender tea, like linalool and linalyl acetate, can help improve your mood and sleep, especially in pregnant women who breathe in the soothing scent of lavender.

Lavender tea also helps promote relaxation and enhances sound sleep.  

However, more research is still needed to understand its benefits. 

Rooibos tea is rich in minerals like magnesium and calcium. These minerals help you relax and improve your sleep quality. 

Magnesium gently calms the nervous system. Calcium helps produce melatonin, the hormone that controls sleep cycles.

Support Gut Bacteria and Promote Sleep 

The bacteria in your gut produce beneficial substances, including short-chain fatty acids like butyrate and brain chemicals such as serotonin, which are essential for good sleep.  

Serotonin also aids in the production of melatonin, the hormone that regulates your sleep cycle.

Certain teas like Oolong and Ginseng are rich in natural compounds known as polyphenols, which can support your gut bacteria and enhance the production of these sleep-friendly substances.

The Bottom Line 

Herbal tea contains compounds that bind to receptors in the brain, helping to induce sleep.  

Certain herbal teas can assist in treating insomnia by reducing stress and anxiety; however, they are not a cure for severe insomnia or other sleep disorders.  

It is always advisable to consult your doctor before consuming these teas.