Are you one of those people who suffer from nighttime restlessness? Then you might want to try some sleep-inducing bedtime teas to help you relax and get into the right mindset for a full night of rest.
It can sometimes be difficult to calm the mind and relax the body before bed. Sleep problems can have drastic effects on physical and mental health. Chamomile, lavender and valerian root teas can help you sleep better, explains nutritionist Beth Czerwony in an article from the Cleveland Clinic (USA).
Camomile
Chamomile is often used in teas and other herbal beverages.
Researchers believe that the mild sedative effect produced by the dried white petals is caused by a flavonoid called apigenin, which binds to a specific receptor in the brain, reducing anxiety and increasing sleepiness.
One study found that women who drank chamomile tea two weeks after giving birth had fewer symptoms of physical fatigue and depression.
However, if you are pregnant or allergic to ragweed, daisies, marigolds or chrysanthemums, you should avoid chamomile tea.
Lavender
From relieving pain and inflammation to easing mood swings, anxiety and depression, lavender has many health benefits.
Not only is it an ingredient used in aromatherapy, lotions and other skin care products, but its purple flowers and stems also make great floral tea.
“People who drink lavender tea feel more relaxed and less tired at the end of the evening,” says Czwerwony. “Lavender has also been shown to reduce depression and anxiety, so it may help relieve some of your symptoms, especially if your mind is usually racing right before bed.”
Baldrianwurzel
Valerian is a flowering plant of which not the petals but the dried roots are used for teas.
Although studies have shown that valerian improves sleep quality and reduces anxiety, there is very limited research on its effectiveness and how it works.
Some research suggests that valerian root may also cause side effects the next day, such as vivid dreams, headaches, stomach upset, nausea, or drowsiness.
Andere Tees
Other herbal teas can also help you calm down and relax, especially if they get you in the habit of winding down before bed. Czerwony recommends trying these teas if the ones above aren't really your taste:
- Passionsblume.
- Magnolias.
- Lemon balm.
- Green tea with low caffeine content.
“Green tea has great antioxidant properties and contains some caffeine. Try to find an alternative with less caffeine. But green tea itself is a fairly neutral tea, so you can add flavor enhancers like plum or cranberry to try different combinations,” says Czerwony.
Green tea in particular contains L-theanine, an amino acid that prolongs your ability to sleep and also improves sleep quality.
Benefits of tea before bed
In traditional Chinese medicine, herbal teas have long been used as part of herbal therapy to relieve sleep disorders. Studies have shown that most of the sedative effects of these herbal remedies are due to their interaction with neurotransmitters, or chemical messengers, in the brain.
For example, a neurotransmitter called gamma-aminobutyric acid (GABA) has a calming effect and plays an important role in reducing the hyperactivity associated with anxiety, stress and fear. Teas that use valerian root, for example, have been shown to activate this specific neurotransmitter.
“Some of the benefits of these teas are chemical in nature, as these herbal teas contain phytonutrients that have calming effects,” explains Czerwony. But drinking bedtime teas as a ritual can also help you become calmer.
Disadvantages of drinking tea before bed?
There are actually no downsides to drinking tea before bed. If you're one of those people who gets up more than once in the middle of the night to urinate, you may want to end your tea time a few hours before bedtime so that your full bladder doesn't disturb your sleep.
Some teas, like green tea, may also contain caffeine, so you should read the labels to make sure you avoid caffeine before bed. And some teas may cause stomach upset depending on how they interact with your digestive system.
When to seek help
Insomnia and other sleep disorders have long-term effects on your health and well-being.
To improve sleep quality, it's important to maintain a regular sleep schedule and keep the bedroom cool, dark and quiet. Avoid caffeinated drinks and heavy meals before bedtime, and stop using screens for at least an hour beforehand. Relax with a quiet evening routine, such as reading or meditation, to prepare your body for sleep.
“You can certainly try tea if you're having a hard time and you're having a few sleepless nights, but if these problems persist for a week or two and you're really having trouble falling asleep, tea is not the answer,” says Czerwony. Then you need extra help.
Evaluate what's going on in your life. If something is affecting your daily routine and you're having trouble concentrating, falling asleep during the day, or feeling easily irritable, these are all good signs that it's time to make an appointment with a primary care doctor.
“Sleep is a wonderful, beautiful thing,” says Czerwony. “If you suddenly stop sleeping for one reason or another, there could be something else behind it, such as an underlying illness. Therefore, it is always important to contact your doctor if you feel that you are not getting enough sleep.” (ad)