Tea has, for many years, remained a part of dietary delicacy across the world. It is the second most-consumed fluid after water every day with more than 159 million Americans enjoying this celebrated drink.
There are different types of tea, including herbal tea. Herbal tea lowers anxiety and, in turn, helps you to have good quality sleep.
Sleep is important. However, about 30% of the world’s population suffers from a sleep order – insomnia or inability to get high-quality sleep. Herbal tea is a solution to sleep problems. It helps you to relax and unwind. Herbal tea is drunk across the globe as natural sleep solutions. Modern research has also proven herbal tea as an excellent remedy for sleep. For this reason, we have listed eight relaxing teas that will help you sleep better.
1. Chamomile Tea
has, for years, remained an excellent natural remedy for inflammation, anxiety, and to treat insomnia among other sleep disorders. It is often referred to as a mild sleep inducer or tranquilizer. Its ability to calm the mind may result from Apigenin – an antioxidant present in chamomile tea. This antioxidant is found in plenty in chamomile. When consumed, Apigenin binds itself to specific receptors in your brain that help reduce anxiety and promote good quality sleep.
A study carried out in 60 nursing home residents revealed that residents who got served with 400 mg of chamomile extract every day had an increased quality of sleep than those who did not get served. Another study conducted on postpartum women who had sleep difficulties showed enhanced sleep quality than those who drank chamomile tea for 14 days.
2. Valerian Root
Valerian tea has been used for ages to treat nervousness, headaches, and insomnia. It was used in England during World War II to relieve anxiety and stress that resulted from air raids. In the modern world, Valerian tea is drunk in plenty in the United States and Europe. The herb is available in liquid form and capsule as a dietary supplement. It is also often dried, ground and sold as tea.
The tea is known to increase amounts of gamma-aminobutyric acid (GABA) – a neurotransmitter. When GABA is available in plenty, it causes sleepiness.
People dring lavender for its soothing and aromatic traits. Lavender tea is made using the small purple buds from the flowering lavender plant. Many people consume lavender tea to settle their nerves, relax, and have better quality sleep.
Research carried out on 80 Taiwanese postnatal women revealed that women who spared time to smell the aroma of Lavender flower and drank tea every day for 14 days reported decreased fatigue cases. Another research carried out on 67 women suffering from insomnia showed a reduction in heart rate variability and increased sleep quality.
4. Lemon Balm
Lemon balm leaves are dried to form tea. It has been used over the years to reduce stress and enhance sleep quality in people with sleeping problems. Research shows that this herb increases GABA levels in mice, which means that it can be sedative.
Another research carried out on humans showed a 42% decrease in insomnia symptoms. The participants were given 600 mg of lemon balm extracts every day for 15 consecutive days.
Passionflower tea is made from dried flowers, stems, and leaves of the Passiflora plant. This tea was used in the past to improve sleep and relieve stress. Recently, research indicated that passionflower tea can enhance sleep quality and help people with insomnia. These results showed that passionflower tea is as good as Ambien when improving the quality of sleep.
6. Magnolia Bark
Magnolia plant has been in existence for ages. Magnolia tea is commonly made from the bark of the magnolia plant. However, in some instances, the magnolia tea is made by including stems and dried buds. In China, magnolia tea was used to treat symptoms such as nasal congestion, stress, and abdominal discomfort. It is commonly used across the globe for its ability to relieve anxiety and its sedative traits.
Magnolia also modifies GABA receptors in the brain, thus increasing sleepiness.
7. Green Tea
There are different varieties of green teas in the market. However, all of these teas have the same effect on your patterns of sleep. Green tea contains Epigallocatechin Gallate (EGCG), an antioxidant known for its anti-inflammatory traits. It helps reduce harmful cancer growth and improve blood lipids, lowering blood pressure, and reducing harmful
Research carried in Japan showed that when you take 4 cups of low caffeine green during the day, you may lower stress and fatigue, thus increase the quality of sleep.
8. Kava Kava Tea
Kava Kava tea is widely drunk in Fiji. It is known for its ability to help with sleep problems. In research, 24 patients suffering from stress-induced insomnia underwent a six-week treatment program where they were served 120mg of Kava every day. The results showed a reduction in stress and insomnia.