7 herbal teas for better sleep at night

Sipping on a warm cup of herbal tea can help you ease into a restful sleep. These caffeine-free herbal teas can help calm the mind by reducing stress and anxiety. Stress and overthinking can lead to hyperactivity of the brain, leading to insomnia. A cup of herbal tea 30-60 minutes before sleeping can help by promoting relaxation, as these have mild sedative effects that calm the brain down by reducing its hyperactivity. Here are some of the best herbal teas that may help you doze off easily at night and sleep well.

Chamomile Tea
Chamomile is a traditional medicinal plant that can significantly improve sleep quality. This special floral tea is known for its calming effects - taking it regularly can help improve sleep quality over time. This sleep-inducing tea contains phenolic compounds and the flavonoid apigenin, which bind to the brain receptors, inducing mild sedation and promoting sleep. A warm cup of chamomile tea before bed can ease anxiety and relax the mind for a sound sleep.

Lavender Tea
Drinking lavender tea at bedtime reduces fatigue, depression, and anxiety, which are trigger factors for insomnia. Brewing up herbal lavender tea can have a positive effect on the brain and improve sleep quality. Its soothing aroma can promote relaxation, while the mild floral flavour may help ease stress and anxiety by creating a sense of tranquility, making it easier to fall asleep.


Valerian Tea
Made by brewing valerian root, this calming herb helps promote relaxation and enables you to wind down after a hectic day. The active compound valerenic acid potentially promotes relaxation, improving the sleep quality. Sipping valerian tea 30-60 minutes before sleep helps improve sleep quality and reduces anxiety. Valerenic acid affects the GABA receptors by reducing neural activity, which promotes relaxation.


Passionflower Tea
Passionflower, a traditional herb with mild sedative properties, helps treat disturbed sleep by relieving anxiety. Research suggests consuming passionflower can also improves total sleep time.

Lemon Balm Tea
Lemon balm tea is another herbal remedy for improving sleep quality. A few studies have also shown that it reduces anxiety and depression.

Magnolia Tea
This tea contains natural compounds made from magnolia bark and flower, which have anxiolytic properties and relax the muscles. Active compounds in magnolia bark, like magnolol and honokiol, help modulate neurotransmitters and also have mild sedative properties, which helps improve sleep quality and reduces insomnia.


Decaffeinated Green Tea
Sipping green tea not only boosts metabolism, but the decaffeinated form of this tea also helps reduce stress levels and improves sleep quality. Since it’s a herbal tea and possesses multiple general health benefits, decaffeinated green tea can be consumed anytime during the day. When taken at night, this special tea can help lower stress levels, promoting better sleep quality.

However, it is best not to completely rely on herbal teas for a sound sleep. One should try to improve their sleep schedule, reduce screen time, and maintain a healthy lifestyle to improve sleep quality. People with any disease condition, pregnant women, and children should consult a healthcare professional before consuming these teas.

Contributed by: Aman Puri, Founder, Steadfast Nutrition, a leading sports and wellness nutrition brand

Thumb and Embed Images Courtesy: istock

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