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The 6 Best Bedtime Teas That Help You Sleep

Time16:28 Date21-05-2020 Hits248 Views

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. 

1. Chamomile For years, chamomile tea has been used as a natural remedy to reduce inflammation and anxiety and treat insomnia.

In fact, chamomile is commonly regarded as a mild tranquilizer or sleep inducer.

Hoa cuc tra mudaru

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.

A study in 60 nursing home residents found that those who received 400 mg of chamomile extract daily had significantly better sleep quality than those who did not receive any.

Another study involving postpartum women who had poor sleep quality found that those who drank chamomile tea for a 2-week period reported overall better sleep quality than those who did not drink chamomile tea.

However, a study involving people with chronic insomnia found that those who received 270 mg of chamomile extract twice daily for 28 days experienced no significant benefits.

While evidence to support the benefits of chamomile is inconsistent and weak, a few studies have provided encouraging results. Further studies are needed to confirm chamomile tea's effects on sleep.

SUMMARY
Chamomile tea contains an antioxidant called apigenin, which may help initiate sleep. However, evidence to support the benefits of chamomile is inconsistent.

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 stress and anxiety caused by air raids

Today, valerian is one of the most popular herbal sleep aids in Europe and the United States

It’s available as a dietary supplement in capsule or liquid form. Valerian root is also commonly dried and sold as tea.

Researchers are not entirely sure how valerian root works to improve sleep.

However, one theory is that it increases levels of a neurotransmitter called gamma-aminobutyric acid (GABA).

When GABA is present in abundant levels, it can increase sleepiness. In fact, this the way in which certain anti-anxiety medications like Xanax function

Some small studies support valerian root as an effective sleep aid.

For example, one study in 27 people with sleep difficulties found that 89% of participants reported improved sleep when taking valerian root extract.

Additionally, no adverse side effects, such as morning drowsiness, were observed after taking the extract

Comparatively, a study in 128 people found those who received 400 mg of liquified valerian root reported a decrease in the time it took them to fall asleep, as well as overall improved sleep quality, compared to those who did not receive the extract

A third study evaluated its long-term effects. In this study, supplementing with 600 mg of dried valerian root daily for 28 days exerted effects similar to those of taking 10 mg of oxazepam – a medication prescribed to treat insomnia

It’s important to note that these findings were based on participant reporting, which is subjective. The studies did not evaluate objective data that is associated with sleep quality, such as heart rate or brain activity.

Drinking valerian root tea may help improve sleep quality without adverse side effects, but many health professionals consider the evidence inconclusive.

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 nighttime 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 purported benefits.

A study in 80 Taiwanese postnatal women showed that those who took time to smell the aroma of lavender tea and drink it daily for 2 weeks reported less fatigue, compared to those who did not drink lavender tea. However, it didn’t have any effects on sleep quality

Another study in 67 women with insomnia found reductions in heart rate and heart rate variability, as well as improvements in sleep after 20 minutes of lavender inhalation twice weekly for 12 weeks

Research has also shown that Silexan, a proprietary lavender oil preparation, may decrease anxiety and improve sleep quality in people with anxiety or anxiety-related disorders

Although there is limited evidence that lavender improves sleep quality, its relaxing aroma might help you unwind, making it easier for you to fall asleep.

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SUMMARY
Lavender is best known for its relaxing aroma. However, evidence supporting the beneficial effects of lavender tea on sleep quality is weak.

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4. 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.

For example, one study in 40 healthy adults found that those who drank passionflower tea daily for 1 week reported significantly better sleep quality, compared to participants who did not drink the tea.

Another study compared a combination of passionflower and valerian root and hops with Ambien, a medication commonly prescribed to treat insomnia.

Mudaru passion flower

Results showed that the passionflower combination was as effective as Ambien at improving 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.

5. Lotus tea

Lotus is considered as a national flower in Vietnam. The combination between lotus and tea makes a special tea that people can not forget if have a chance to try one time.

Lotus tea

Lotus flower are easy to grow and can thrive almost anywhere. However, the lotus blooms found in Vietnam have a distinctive fragrance. As such, locals even built a Buddhist pagoda named Kim Lien (Golden Lotus) in honors of this flower. This kind of lotus is also known as the "lotus of a hundred leaves". It features a beautiful flower, large leaves and a distinctive fragrance that infuses deeply into tea.  

The lotus used to make the tea must be collected in the early morning, when the dew remains heavy, in order to ensure the tea's freshness. After being picked, the anther (the part of the stamen that carries pollen) is quickly separated from the flower before it withers and loses its fragrance. 

Workers must rush and perform this job with great care. Making lotus tea requires many steps, all of which require sensitivity and skill.

6. Forest bitter melon tea

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Forest Bitter Melon Tea 50 bags 2

With our 100% natural nutrition, we believed that everyone should take a proactive and preventative approach to health by leading an active, healthy lifestyle supplemented with complete nutrition.

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