Like chamomile, passionflower contains certain flavonoids that bind to the same receptors in the brain as benzodiazepines and may help reduce symptoms of anxiety. Adding it to your evening routine as a way to help you reduce stress before bedtime may help you get more shut eye. In a study comparing lemon balm to a traditional antidepressant, the participants who took 500 milligrams of lemon balm reported improved quality of life scores compared to those that did not take it.Ī cup of lemon balm tea a night may be a good option for you if you’re struggling with restlessness and anxiety before bed.
Lemon balm might also help reduce anxiety and depression. It also shows potential in helping restless sleepers at night.ĭrinking a cup of lemon balm tea at night may reduce symptoms associated with insomnia. Historically, lemon balm has been used as an antiviral and antibacterial medicine to treat infections and viruses. The most common forms of lemon balm are tea and essential oil. Lemon balm, also known as Melissa officinalis, is a member of the mint family and smells slightly sweet and citrusy. However, after four weeks there were no significant changes, reinforcing the evidence that lavender is a short-term intervention for sleep problems. In one study, those drinking lavender tea reportedly felt less fatigued than the control group. The same might be true of drinking lavender tea. However, there is some evidence to suggest that lavender aromatherapy may only have a short-term impact on sleep quality. There is emerging evidence that lavender oil taken orally helps reduce nighttime wakings and improve mood. Lavender oil taken as an oral supplement has been shown to improve quality and duration of sleep. Not many people know that they can actually drink lavender as a tea, which can be added to a relaxing nighttime routine.Īs with most herbal supplements, research on the efficacy of lavender as a sleep aid is limited. More commonly used as aromatherapy, lavender is a purple flowering herb that has been used since the Roman empire. In another study of older adults, the group who received chamomile reported better quality sleep than the group who did not. A study of postpartum women found that participants who drank chamomile tea reported a reduction in sleep barriers and depressive symptoms. While research is limited, chamomile has been demonstrated to improve sleep quality. Chamomile contains multiple active chemical compounds, including one called apigenin that has a mild tranquilizing effect once it binds to benzodiazepine receptors in the brain.
Chamomileįlowers of the chamomile plant have been used for many years to treat a variety of issues, including poor sleep. Adding a dash of honey or maple syrup to your tea may help improve the taste. Valerian root is reported to have an odor and earthy taste that some find unpleasant. In another study, people fell asleep faster after drinking a valerian extract and their sleep quality improved. In one study, nearly 90% of people reported improvements in sleep after drinking valerian tea. Valerian root is effective as a sleep aid due to the two naturally occurring sedatives within it called valepotriates and sesquiterpenes. Research demonstrates that a valerian root extract can improve sleep without the side effects of traditional sleep aids. It is used to treat issues that impact sleep, such as stress, nervousness, headaches, and heart palpitations. Valerian root has a long history of being used as a sleep and stress aid. If you want to improve your sleep, look for these herbal teas next time you’re at the grocery store.
Herbal teas can be made from any edible herb or plant, but there are six specific herbs that have been shown to improve sleep and promote relaxation. Herbal teas can be a great option both day and night, especially if you’re trying to kick a caffeine habit before bed. Herbal teas have long been used for relaxation and sleep, and there is scientific evidence to support herbal teas as a holistic way to reduce fatigue and improve sleep quality. Americans drink an average of 3.8 billion gallons of tea a year.
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