Ingredients
Servings
4
Recipe by
Paola Cornu, RDN
, photo by
, nutritional review by
Test Kitchen
Nutrition
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Article by
Paola Cornu, RDN
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Kick off a lifetime of healthy habits through keto
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+1000 delicious, fast & easy-to-follow recipes
LearnEat: A complete Keto diet guide for beginners
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Stress keeping you up at night? Finding it difficult to unwind and relax at the end of the day?

We all know that good sleep is crucial to your overall health.

Unfortunately, a huge amount of people suffer from insomnia, or the inability to fall asleep, stay asleep or achieve restorative, high-quality sleep. 

But here's the good news: There's plenty of inexpensive, natural sleep solutions, and a cup of tea might be just the thing

Tea and sleep 💤

Tea is a great way to soothe both body and mind, ease stress, and help sleep come faster. A variety of different herbal ingredients have all been shown to be helpful in inducing calm and encouraging sleep. 

These teas can also help you get a more restful, full night’s sleep so that you wake up feeling refreshed in the morning. 

Having a cup of tea can help you to get rid of external stressors and focus on a simple, soothing activity – simply preparing a cup of tea. Also, they come in enough different types and flavors to suit any palate.

The best herbal teas 🍵

Chamomile tea

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. It has a mild sedative effect that is great for inducing sleep. Chamomile is also known for lowering stress.

After you fall asleep, chamomile can help to improve sleep quality, so you wake up rested and refreshed. 

Whether you need a little help getting to sleep at night or just need to unwind at the end of a stressful day, a cup of chamomile tea might be just the thing. 

Lavender tea

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 has also been shown to have therapeutic properties when it comes to easing stress and encouraging restful sleep.

This herb has been used in traditional medicine for centuries to help soothe both body and mind. 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.

Lemon balm tea

Lemon balm, sometimes also known as melissa, is a member of the mint family with a mild citrusy flavor. 

This citrus-scented, aromatic herb has been used for reducing stress and improving sleep since the Middle Ages. Lemon balm can also help to treat symptoms of insomnia in people who experience anxiety.

If you chronically experience sleep problems, try sipping lemon balm tea before bed.

Valerian root

Valerian is an herb that has been used for centuries to treat problems like insomnia, nervousness, and headaches.

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. 

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

Rooibos Tea

Rooibos teas are another great option if you’re looking for a soothing non-caffeinated tea before bed. 

Rooibos teas are a specific type of herbal tea native to South Africa. 

Rooibos has a full-body similar to that of a black tea, but it’s naturally caffeine-free, making it a nice evening option. 

The bottom line

Many herbal teas, including chamomile, valerian root, and lavender, are marketed as sleep aids.

Many of the herbs they contain work by increasing or modifying specific neurotransmitters that are involved in initiating sleep.

Some of them may help you fall asleep faster, decrease nighttime wakeups, and improve your overall sleep quality. 

While results can vary by individual, these herbal teas may be worth trying for those who are looking to get a better night’s sleep, naturally.