Bedtime Tea: Few things are as relaxing as a hot cup of tea, especially before bed. After a long day, some types can help you relax, slow down, and unwind.
Many types of herbal tea have been used for centuries as natural sleep remedies due to their ability to combat insomnia, stress, and anxiety. Some have even been studied for their ability to promote sleep.
Mangolia Tea
Magnolia tea, made from the dried bark, buds, and stems of the magnolia plant, is commonly used as a natural sleep aid in many forms of traditional medicine. The plant contains honokiol and magnolol, both of which have sedative properties.
Although human research is limited, some older animal studies have found that both honokiol and magnolol can help induce sleep and reduce insomnia.
Low Caffeine Green Tea
Green tea is a popular type of tea that is known for its distinct flavour as well as its health benefits
Surprisingly, some research suggests that it may also improve sleep quality and combat insomnia.
One small study of 20 adults, for example, discovered that drinking low caffeine green tea was associated with improved sleep quality, decreased stress, and decreased fatigue when compared to drinking regular green tea.
Other research suggests that the sedative effect of green tea may be due to the presence of epigallocatechin-3-O-gallate (EGCG). If you plan to drink green tea close to bedtime, choose one with little or no caffeine.
Chamomile Tea
Another study looked at how chamomile tea affected 80 women who had recently given birth and were having trouble sleeping.
It’s made from chamomile, a plant known for promoting sleep due to its sedative properties. Chamomile was found to safely improve sleep quality in a review of 12 studies, though it did not significantly affect insomnia.
When compared to a control group, they reported fewer sleep difficulty-related symptoms after 2 weeks. After 4 weeks, however, there was no difference in symptoms between the tea-drinking group and the control group.
Lavender Tea
Lavender tea is made by steeping lavender flower buds in water, resulting in a vibrant purple beverage with a distinct flavour and aroma.
Not only is it popular as a soothing bedtime tea, but some research suggests that lavender may promote relaxation and improve sleep quality.
One small study, for example, discovered that women who had recently given birth and drank 1 cup (237 mL) of lavender tea per day for 2 weeks felt less fatigue than a control group.
Passionflower Tea
Passionflower, also known as Passiflora or maypop, is a plant that has long been studied for its potent medicinal properties
Passionflower extract is widely used as a herbal supplement and is available in tinctures and capsules.
You can also make passionflower tea from the plant’s fresh or dried leaves.
According to a meta-analysis of nine studies, passionflower herbal preparations such as teas, syrups, and tinctures may act as a natural sedative and relieve anxiety.