We all know the importance of sleep for proper functioning, muscle growth and recovery. The solution to all those sleepless nights you’ve spent tossing and turning is in your kitchen cupboard: tea.
At the end of a long day, most of us long for a warm drink to calm our minds before bed. Coffee, hot chocolate, and mulled wine are out of the question, but finding pre-bed teas that help you sleep could calm your mind and prepare you for a good night’s sleep.
A cup of tea has long been used around the world as a natural sleep aid, 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 surrounded by chamomile to peppermint and rooibos to echinacea, finding the right tea to sleep in can be difficult. To remove the guesswork, learn about the five teas that will help you sleep better, their characteristic properties, and then start taking a sip.
Chamomile may be the first thing that springs to mind when you think of teas to help you sleep. Chamomile tea is a popular option known for its sleep-inducing properties, so it mimics the effects of a mild sedative by providing a calming effect.
An antioxidant called apigenin is abundant in chamomile extract, which is related to the relaxing properties of the tea. Not only that, drinking chamomile tea has other health benefits, such as lowering blood sugar, reducing inflammation, and relieving anxiety symptoms.
To make a cup that is equally 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 a few mints after dinner, brew yourself a cup of mint tea. It’s caffeine-free, which means you won’t have to count sheep all night. Mint tea contains naturally occurring compounds that act as muscle relaxants, making you feel calm before bed. It is also the best choice if you have indigestion, heartburn, or nausea.
If you’re looking for teas that will help you sleep better, go for lavender tea. Similar to lavender essential oils, tea is also known for its calming properties and restorative properties.
Most importantly, lavender tea can improve slow sleep, also known as deep sleep. This is important in order to feel like you’ve had an adequate night’s sleep.
Drinking a cup of lavender tea before bed is a great way to relax and clear your mind after a long day. With lavender everything is in the scent, so inhale the aroma as you drink your tea.
Passionflower is one of the best teas to help you sleep better, and there are studies to show it is. One study found that participants who drank passion flower tea for a week had improved quality of sleep than those who didn’t.
Passion flower tea increases GABA (gamma-aminobutyric acid) levels in the brain, which promotes relaxation and improves sleep quality. Thanks to its mild floral taste, passionflower may also be the best option for those who don’t particularly enjoy the taste of tea.
Valerian root tea is considered a natural solution for melatonin supplements. This makes it an ideal choice if you are looking for teas to help you sleep better. Having a cup of valerian tea before bed can reduce 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 boiling a mug, try adding some milk and a sweetener of your choice to better enjoy the taste.
Other considerations for improved sleep
Finding teas that will help you sleep better is only the first step in the right direction. If you have had trouble falling asleep for a long time and wake up with pain, the first thing to consider is whether you have the best mattress for back pain.
The right mattress won’t be too firm or too soft. it has to fall somewhere in between. A hybrid mattress is a particularly good option because it combines the best of memory foam and innerspring. This means that it provides contour support and can even help relieve pain by promoting proper spine alignment.
Consider investing in a good memory foam pillow or cooling pad to ensure a good night’s sleep. The best pillow supports the head, neck and shoulders and ensures a comfortable feeling.
With a premium mattress and the perfect teas to help you sleep, you’ll be dozing off better than ever.
Here are the most common causes of insomnia and a few more tips to help you sleep.