In this era of never-ending work pressure – be it your schoolwork, college assignments, or job targets, the problem of the disrupted sleep cycle is common to all. Right from a 9th-grade student to a man in his 50s, sleep is a rising issue restricting people in their individual growth which is a matter of concern to many.
But this health concern can be lessened by the daily consumption of the household beverage ‘tea’. Many research papers have been able to provide conclusive pieces of evidence regarding the effects of certain kinds of tea in providing good quality sleep.
Read on further for a better understanding of the teas that are the best teas for sleep.
What types of Teas are the Best teas for sleep?
Naturally, the best teas for providing good quality sleep will be those that are caffeine-free such as herbal teas. Teas, other than the Herbal ones like Black, Oolong, Green, and White teas lesser effective in providing quality sleep as they have at least a small amount of caffeine in them.
Caffeine is a natural substance typically found and extracted from tea plants. It is a type of drug that increases alertness in the body when consumed. These drugs are called stimulants, they specialize in stimulating the body to stay awake for a longer time.
Herbal tea collections boast a large variety, each of them with its health benefits. Choosing the correct tea for sleep can be a bit tricky as not all of them have the same required properties. There are many variants of herbal teas available on TeaSwan from where you can easily choose one that suits your requirement.
Health Benefits of Good Sleep
Continuous sleep inconsistency, disorder or, insomnia puts the body at the risk of many physical and mental ailments. Sleep is a vital process your body needs to undergo to maintain the proper functioning of the organ system. Especially sleep at night for an average of 8 hours is a mandatory requirement of your body. It prepares your body to function on another day. Also, it helps stabilize mood swings, prevents various cardiovascular diseases, boosts immunity, improves knowledge retention ability and, many more such benefits are associated with a night of good sleep.
Cures and reduces the chances of Anxiety and, Depression:
People detected with depression are also always affected by insomnia, a sleep disorder. Due to lack of proper sleep, the nerves of the brain don’t come to a state of relaxation. This in turn leads to the problem of undue overthinking at the cost of sleep. And, slowly this leads to depression.
Aids in Blood Sugar Control:
A study conducted on 64 diabetic patients revealed that those who slept sound sleep on an average of 8 hours showed significantly low levels of blood sugar than those who did not. This keeps you energetic the whole day by managing diabetes and, monitoring the risk of diabetes
A study conducted by German researchers has shown that proper sleep helps in improving cells responsible for immune cells called T cells. It helps these cells to repair and regenerate to strengthen the immune system.
Reduces the Risk of Heart Diseases:
According to the Centers for Disease Control and Prevention, high blood pressure is responsible for all heart diseases. Having adequate sleep at night helps your heart to relax as the blood pressure and, heart rate comes down at night so it is the best way to help your heart relax and prevent any heart diseases.
Useful in Weight Management:
Taking adequate sleep helps in reducing appetite that in turn promotes less calorie intake during the daytime. Also, sleeping hours help in burning calories as studies has shown.
Which Herbal Tea is the Best for Sleep?
Based on various concrete researches done by doctors and scientists, Herbal teas are the best for sleep. They have some effect on your body as a cup o farm milk has. That every child is told to drink in his childhood by their parents. With zero caffeine content and substances that initiate sleep, herbal teas are special sleep inducers and are widely consumed as bedtime teas. Let’s look over some of the top best herbal teas that will help you deal with sleep-related issues and, wake you up the next morning in an energetic way.
Chamomile is an herb that comes from the daisy-like plant family Asteraceae. Two of these plant species are used to make herbal infusions for teas and traditional medicines. Chamomile flowers mainly consist of ‘polyphenols’ that include Apigenin, Quercetin, Patuletin, and Luteolin along with essential oil compounds that are very healthy for the body.
Chamomile is more than a century-old natural and home remedy that has been used for treating health conditions. It is loaded with anti-oxidants that play a big role in detoxifying the harmful chemicals present in the body and is a popular caffeine-free alternative to other caffeinated beverages.
The antioxidant apigenin found abundantly in Chamomile tea has good calming effects and helps in reducing anxiety, depressive thoughts, and initiate sleep.
Age increases the issue of insomnia. Lack of sleep is most common in elderly people. A study conducted in a nursing home in Iran on 2 groups of people aged 60 and above revealed that the group that received chamomile extract had significantly better sleep than the group that did not receive any treatment.
Another study conducted on a group of Taiwanese postnatal women showed that the women who drank chamomile tea had overall better sleep quality than those who did not drink it.
There are many studies and research projects like these conducted worldwide that give significant results, proving the efficiency of chamomile in aiding sleep issues. Thus, making chamomile tea one of the best beverages for quality sleep.
Valerian tea has a unique natural sedative found in it that is not found in any other tea. These are valepotriates and, sesquiterpenes. Being the rarest natural sedative it has been in demand in the pharmaceutical business. Various sleeping pills and other pain killer medicines have extracts of valerian root. It has been used for treating insomnia, nervousness, and headaches for ages. It was even used during World War II in England to relieve patients from stress and anxiety caused by air-raids. Valerian root tea is widely used as the tea plant’s best Herbal teas for sleep. It has an earthy and a bit bitter taste that goes well with a dash of honey. It is advised to take it in small amounts if it is taken at night otherwise it may show a slight hangover effect for some time in the early morning. In some studies, it was shown that valerian helps in inducing a neurotransmitter called GABA (gamma-aminobutyric acid) that is given for anti-anxiety and, insomnia treatment. Also, Valerian root tea is expected to boost the secretion of a hormone, melanin that is secreted by the brain after dark to induce sleep in the body.
Essential oils such as linalyl acetate and, linalool found in Lavender makes it one of the top 4 teas for sleep. Lavender is used in an aromatherapy diffuser and, vapouriser for a long that is given to patients suffering from anxiety and, depression. Lavender Tea is also known for its soothing fragrance. Its aromatic and calming fragrance can relax the mind and the body. In addition to these, the unique oils found in it are capable of relaxing the stressed shrunk nerves of the brain by allowing them to stretch and relax. Also, it induces sleep by relieving the body from pain by lubricating tendons that attach muscles to bone and, ligaments that attach bone to bone. of muscles and bones.
Lemon-balm is so popular that it has many names given by different regions of the world. Honey-plant, Bee-balm, Dropsy-plant, Cure-all are some of its well-recognized names other than Lemon-balm. Lemon-balm is a minty flavored citrus-scented aromatic tea consumed throughout the world. The herb was used to relieve stress and improve sleep since the Middle Ages. Rosmarin acid found in Lemon-balm makes it perfect for being an insomnia-curative. Other potent anti-oxidants when infused in a hot tea helps in fighting many more diseases such as dementia, Alzheimer’s, cholesterol, genital herpes, and many more. Thus, it is considered one of the top best herbal tea for sleep.
How to make sleepytime tea?
- A tea infuser.
- 1 cup fresh water.
- 1 teaspoon of herbal tea of your choice.
- ¼ teaspoon of maple syrup or honey (optional).
- Boil the water.
- Pour it in a tea infuser.
- Take 1/2 teaspoon of herbal tea of your choice and, place it in a tea infuser.
- Let it steep for 4 to 5 minutes.
You are now ready with your sleepytime decoction. Enjoy the warmth of every sip by closing your eyes and let your body relax by feeling the aroma and, the taste of the heavenly nectar that is there in your cup.
To Sum Up
The best teas for sleep are the caffeine-free herbal teas, topping the list are Chamomile, Valerian root, Lavender, and Lemon-balm teas. Drinking these tisanes before going to bed or after meals religiously have provided immense results in studies conducted throughout the world. Also, these herbs mixed with others have been used as medicines for ages. Drinking Herbals teas have only proven to be beneficial to us human beings.
Hoping this article helped you in providing all the information you needed. Have a good sleep. Ciao!