We all know how important sleep is for proper functioning, muscle growth and recovery. The solution to all those sleepless nights you spent tossing and turning is in your kitchen cabinet: tea.
At the end of a long day, most of us crave a warm drink to soothe our souls before bedtime. Coffee, hot chocolate, and mulled wine are all out of the question, but finding bedtime teas that help you sleep could just be the thing that calms your mind and preps you for a good night’s rest.
A cup of tea has long been used as a natural sleep aid around the world, and low-caffeine herbal teas are known to have properties that reduce anxiety and induce sleep, especially when paired with the most comfortable mattress.
But when you’re in the tea aisle of a grocery store and surrounded by everything from chamomile to peppermint and rooibos to echinacea, it can be difficult to find the right tea to help sleep. To eliminate the guesswork, learn about the five teas that help you sleep better, their distinctive properties, and start sipping away.
Perhaps the first thing that comes to mind when you think of teas that help you sleep is chamomile. Chamomile tea is a popular option and one that’s known for its sleep-inducing properties, so much so that it mimics the effects of a mild tranquilizer by providing a sedative effect.
An antioxidant called apigenin is present in abundance in chamomile extract, which is linked to the tea’s relaxing properties. Not only that, but drinking chamomile tea has other health benefits, such as lowering blood sugar, reducing inflammation, and relieving symptoms of anxiety.
To brew a cup that’s equal parts delicious and soothing, mix in some honey and add a few drops of lemon juice. The recommended time to drink chamomile tea is 45 minutes before bed.
Instead of popping some mints after dinner, brew yourself a cup of peppermint tea. It’s caffeine-free, which means it won’t have you counting sheep all night. Peppermint tea has naturally occurring compounds that act as muscle relaxants, which leaves you feeling calm before bed. It’s also the best choice if you suffer from indigestion, heartburn, or nausea.
If you’re on the hunt for teas that help you sleep better, opt for lavender tea. Much like lavender essential oils, the tea, too, is known for its calming effects and restorative properties.
Most significantly, lavender tea can improve slow-wave sleep, also known as deep sleep, which is essential for feeling like you’ve had a proper night’s rest.
Drinking a cup of lavender tea before bed is a great way to unwind and clear your mind after a long day. With lavender, it’s all in the scent, so be sure to inhale the aroma as you drink your tea.
Passionflower is one of the best teas that help you sleep better and there are studies to back it up. One study found that participants who drank passionflower tea for a week experience improved sleep quality than those who didn’t.
Passionflower tea boosts GABA (gamma-aminobutyric acid) levels in the brain, which promotes relaxation and improves the quality of sleep. Thanks to its mild floral taste, passionflower might also be the best option for those who don’t particularly enjoy the taste of tea.
Valerian root tea is considered to be nature’s solution to melatonin supplements, which makes it the ideal choice when you’re on the hunt for teas that help you sleep better. Drinking a cup of valerian tea before bedtime can decrease the time it takes to fall asleep. The tea is also believed to reduce the effects of anxiety and insomnia.
Valerian root tea can be an acquired taste, so when you’re brewing a cup, try adding some milk and a sweetener of your choice to enjoy the flavor more.
Other Considerations for Improved Sleep
Finding teas that help you sleep better is only the first step in the right direction. If you’ve been having trouble falling asleep for a long time and wake up with aches and pains, the first thing to consider is if you have the best mattress for back pain.
The right mattress won’t be too firm or too soft; it needs to fall somewhere in between. A hybrid mattress is a particularly good option because it combines the best elements of memory foam and innerspring, which means it’s designed to provide contouring support and might even help with pain relief by encouraging proper spinal alignment.
Consider making an investment in a good memory foam pillow or a cooling pillow to further guarantee a good night’s rest. The best pillow will provide support to your head, neck, and shoulders and create a feeling of comfort.
With a top-rated mattress and the perfect teas that help you sleep, you’ll find yourself snoozing better than ever before.
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