Most people have a difficult time sleeping due to various reasons like stress, anxiety, and medical conditions like insomnia. If you are looking for ways to improve your sleep quality you have come to the right place. Getting a good night's sleep is essential for overall health and well-being, and certain teas can be a natural and effective way to promote better sleep. We spoke to our expert Ankita Ghoshal Bisht, Dietician in charge, Primus Super Speciality Hospital, Gurugram, who listed teas that can help improve your sleep quality.
Teas To Promote Sleep Quality
Here are some of the best teas to help you sleep better as recommended by our expert:
Ginger Tea
Ginger tea can help with sleep as it has natural sedative properties that can promote relaxation and reduce stress and anxiety. Bisht said, “Ginger tea can aid digestion and reduce gastrointestinal discomfort that might disrupt sleep. It's especially beneficial if you have an upset stomach.”
Chamomile Tea
Chamomile is well-known for its soothing properties. Bisht said, “It contains an antioxidant called apigenin, which can bind to certain receptors in the brain that may promote sleep and reduce insomnia symptoms.”
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Lavender Tea
Sipping lavender tea can help you sleep like a baby. Bisht said, “Lavender tea has calming and relaxing effects and can help reduce anxiety and stress, making it easier to fall asleep. The aroma of lavender alone can be calming.”
Valerian Root Tea
According to HHS Public Access, valerian root extracts are commonly used to promote sleep and enhance sleep quality. Bisht said, “Valerian root has been used for centuries as a natural remedy for insomnia and reduces the time it takes to fall asleep.”
Peppermint Tea
Another tea that you can consume to avoid sleep disruptions is peppermint tea. Bisht added, “It can help relax the muscles and calm the mind, making it easier to fall asleep. It's especially useful for individuals who experience digestive discomfort that can interfere with sleep.”
Passionflower Tea
Passionflower is known for its ability to alleviate anxiety and restlessness, making it easier to drift off into a peaceful slumber. According to a systematic review of nine clinical trials, it was found that passionflower and its preparations can help reduce stress, thereby treating insomnia.
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Green Tea (Decaffeinated)
Decaffeinated green tea contains the amino acid theanine, which can help reduce stress and promote relaxation without the stimulating effects of caffeine. According to a study conducted by the Multidisciplinary Digital Publishing Institute (MDPI) involving 20 adults, it was found that consuming low-caffeine green tea was associated with enhanced sleep quality, reduced stress, and decreased fatigue when compared to regular green tea.
Lemon Balm Tea
If you are looking for other options, you can even try lemon balm tea. It is a member of the mint family and has mild sedative properties. It can help reduce anxiety and promote a sense of calm before bedtime.
Things You Should Know
When using these teas to improve sleep, it's essential to consider a few factors, as listed by the expert:
- Caffeine Content: Opt for caffeine-free or decaffeinated versions, especially if you're sensitive to caffeine.
- Preparation: Brew the tea properly to extract the maximum benefits. Follow the recommended steeping times and temperature guidelines.
- Consistency: Establish a bedtime routine that includes a cup of tea to signal your body that it's time to wind down.
- Personal Tolerance: Not all teas work the same way for everyone. Experiment with different options to find the one that best suits your preferences and sleep needs.
Bottomline
Bisht concluded, “It's important to remember that while these teas can be helpful, they may not be a cure-all for chronic sleep disorders. If you experience persistent sleep problems, consult a healthcare professional to address underlying issues. Incorporating these calming teas into your nightly routine can be a comforting and natural way to promote better sleep, but they work best when combined with a healthy sleep environment and good sleep hygiene practices.”
[Disclaimer: This article contains information provided by a medical professional and is for informational purposes only. However, you should not substitute it with medical treatment and consult with your expert if you have any sleep conditions.]