If a good night’s sleep is constantly eluding you, you’re not alone! Approximately 60 million Americans suffer from insomnia each year so it’s no mystery why we’re bombarded with information and products to help us get a full night of nourishing, restorative sleep! Everyone agrees that prescription pharmaceuticals come with potentially harmful side effects, however, all experts seem to recommend adopting some sort of an evening routine to help counteract insomnia naturally. A great bedtime routine may include taking a warm bath, diffusing essential oils, limiting screen time, eating an early, light dinner and sipping a good quality, herbal tea.
Sipping warm tea is a comforting ritual, and studies show that many herbal ingredients have measurable anti-anxiety and sedative effects or help facilitate digestion which allows the body to relax for sleep. Herbal teas have a proven track record of putting people to bed, dating back centuries. Here are 10 bedtime teas for sleep that are both delicious and easy to make.
1) Valerian Tea
Valerian has found use as an herbal tea for centuries to solve mental health problems such as nervousness, headaches, and insomnia. Researchers are still unsure how valerian is so effective at putting people to sleep. Some theories believe it increases the levels of GABA, a neurotransmitter that is associated with high-quality sleep. Click here for a recipe.
2) Lemon Balm Tea
Lemon balm leaves are commonly used to make a delicious tea and have been historically used as a stress reducer to help people sleep. Much like valerian, lemon balm also increases the levels of the neurotransmitter GABA. Click here for a recipe.
3) Lavender Tea
The scent of Lavender before bedtime was found in a 2005 study to increase the length of deep sleep. Lavender is known to reduce stress and anxiety which makes it an excellent natural sleep aid for those whose sleeplessness is due to this. to Click here for a recipe.
4) Passionflower Tea
Passionflower has been used historically to improve sleep and relieve anxiety. A study found that people who drank passionflower tea reported better sleep patterns than people who didn’t drink the beverage. Click here for a recipe.
5) Chamomile Tea
Often cited as the best tea for sleep, Chamomile has a powerful antioxidant called apigenin, which binds to receptors in the brain that initiate sleep. Some experts go so far as to classify chamomile as a mild tranquilizer. Chamomile tea also allows people to sleep for longer periods of time than those who didn’t consume it at all. Click here for a recipe.
6) Magnolia Tea
Used by Chinese doctors to treat various symptoms such as nasal congestion and stress, magnolia tea is used throughout the world for its calming sedative effects. It has a medical compound called honokiol, which modifies GABA receptors to increase sleep quality. Click here for a recipe.
7) Ginger and Turmeric Tea
Ginger and turmeric, when used together, are an effective way to treat any ailments you may be having. With turmeric’s anti-inflammatory properties and ginger’s antibiotic agents, nothing will interrupt your sleeping patterns. Click here for a recipe.
8) Banana Tea
Banana peel contains potassium and magnesium, helping the muscles relax and making it easy to fall asleep. Click here for a recipe.
9) Cinnamon Tea
Cinnamon tea has powerful anti-oxidants and anti-inflammatory properties because it is high in cinnamaldehyde. Aside from helping you sleep better, cinnamon tea also reduces the risk of heart failure and plays an important role in lowering blood pressure. Click here for a recipe.
10) Ashwagandha Tea
Ashwagandha is a powerful herb. It has ultimate sleep-inducing properties, but do keep in mind that excessive amounts can cause side effects. A low dose of ashwagandha (1 gm) is safe, although we do advise you to consult with your physician before incorporating this powerful herbal tea into your diet. Click here for a recipe.