Teas for sleep are a great natural option for helping to treat insomnia, especially in cases in which sleep is interrupted by stress or if you consumed stimulating substances, like alcohol, caffeine or nicotine.
Most teas for sleep act on the central nervous system and should be consumed 30 to 60 minutes before going to sleep to help relax the body and mind. It is important to adhere to a healthy sleep routine when taking these teas to maximize the potential of the soothing effects.
The plants used in these sleep teas can be used individually or combined with 2 or 3 plants. A mix that is commonly used is valerian with passionflower. Ideally, you should add 250 mL of water for every plant added.
1. Chamomile
Chamomile tea is commonly used for soothing purposes and is often indicated for stress as well as insomnia. In some studies, this plant appears to be very efficient in inducing drowsiness due to its sedative properties. Although the exact mechanism of action is not fully known, it is believed that it acts on benzodiazepine receptors, which decrease nervous system action.
The vapor released by chamomile when inhaled can also help to reduce stress levels.
Ingredients
- 1 handful of fresh chamomile flowers
- 250 mL of boiling water
How to prepare
Rinse the flowers and dry using a paper towel. Then placei n the boiling water for 5 to 10 minutes. Strain, wait to cool, then drink.
Chamomile flowers can be picked and stored in the fridge for 2 days in a sealed container. This tea should be avoided by pregnant women and children before consulting a doctor.
2. Valerian
Valerian tea is one of the most studied plants for the treatment of insomnia and improvement of sleep quality. According to several studies, valerian releases substances that increase GABA levels. This neurotransmitter is responsible for inhibiting the nervous system and help you to relax.
Some studies show that when valerian is taken for insomnia, it can increase sleep duration and reduces the amount of times you wake-up in the night. Learn more about the health benefits of valerian and how it is used.
Ingredients
- 1 tablespoon of dried valerian root
- 250 mL of boiling water
How to prepare
Place the valerian root in the water and steep for 10 to 15 minutes. Then strain, wait to cool and drink 30 minutes to 2 hours before sleeping.
Valerian tea should be used cautiously be pregnant women and people with liver problems.
3. Lemon balm
Similar to chamomile, lemon balm is commonly indicated to help treat excess stress and insomnia. According to some studies, this plant appears to prevent the breakdown of GABA in the brain, which maximizes the effect of this neurotransmitter to relax the nervous system.
Check out the other health benefits of lemon balm and how it is commonly used.
Ingredients
- 1 tablespoon of dried lemon balm leaves
- 250 mL of boiling water
How to prepare
Place the leaves in the boiling water and steep for 5 to 10 minutes. Then strain, wait to cool and drink 30 minutes before sleeping.
Lemon balm tea should be avoided in pregnant and breastfeeding women.
4. Passion flower
Passion flower is the flower that blooms from passion fruit. According to several studies, it offers an excellent soothing action on the nervous system and can help to treat stress, anxiety and insomnia.
Ingredients
- 1 tablespoon of dried passion flowers or 2 tablespoons of fresh passion flower
- 250 mL of boiling water
How to prepare
Place the passion flower in the water and steep for 5 to 10 minutes. Then strain, wait to cool and drink 30 to 60 minutes before sleeping.
Passion flower tea should not be taken by pregnant women nor my children under 12. This tea can interfere with the effect of some medications, like aspirin or warfarin, and therefore you should consult a doctor before drinking it if you are on medication.
5. St. John's wort
St. John's wort is a plant that is commonly used to treat depressive states, but it can also be used for anxiety and insomnia. St. John's wort contains substances like hypericin and hyperforin, which work on the nervous system and soothe the mind and body.
Ingredients
- 1 teaspoon of dried St. John's wort
- 1 cup (250 mL) of boiling water
How to prepare
Place the St. John's wort in the boiling water and steep for 5 minutes. Then strain, wait to cool and drink before sleeping.
St- John's wort should not be used by pregnant or breastfeeding women, or by women taking birth control (as it can alter the medication's efficacy). Children under 12 should only drink St. John's wort tea as directed by a doctor.
This tea should not be consumed by anyone taking antidepressants, like sertraline, paroxetine or nefazodone.
6. Lettuce
Although it may appear strange, lettuce tea can have a strong sedative and soothing effect in babies, This tea is considered to be a safe option in babies over 6 months of age. In addition, this tea can also be used in pregnancy.
Ingredients
- 3 lettuce leaves, chopped
- 1 cup of water
How to prepare
Boil the water and lettuce leaves together for 3 minutes. Then strain, wait for it to cool and drink during the night.
7. Lavender
Lavender is a medicinal plant with sedative, relaxing, soothing and anxiolytics properties which help to improve anxiety, restlessness and agitation. It can also reduce stress and combat depression, which may be factors in insomnia.
Lavender can help to improve sleep quality, combat insomnia and improve overall wellbeing.
Ingredients
- 30 g of lavender flowers, chopped
- 1 liter of water
How to prepare
Boil the water then add the lavender flowers and remove from heat. Cover the pot and allow to cool. Strain and drink.
Lavender tea should not be consumed by pregnant women or children, nor by those with gastric ulcers.
Lavender can also be used as an essential oil for aroma therapy. Add 3 to 4 drops in a diffused or directly on your pillow case or bed sheets to relax and improve sleep quality.
8. Linden
Linden tea, prepared with the medicinal plant Tilia cordata, contains soothing, sedatives and relaxing properties which facilitate GABA action. This neurotransmitter reduces central nervous system action, which helps to soothe the nerves and reduce symptoms of anxiety attacks. It is often consumed to combat insomnia caused by anxiety.
Ingredients
- 1.5 of dried linden flowers and leaves
- 150 mL of boiling water
How to prepare
Place the linden in the boiling water, cover and steep for 5 to 10 minutes. Then strain, wait to cool and drink 2 to 4 times per day.
You should reduce the amount of linden to 1 g for every 150 mL of water for children between the ages of 4 and 12.
Linden tea should not be consumed by children under 4, by pregnant or breastfeeding women, or by anyone with cardiac problems.
9. Kava-kava
Kava-kava tea, made with the medicinal plant Piper methysticum, contains kavalactones, which are natural substance that regulate GABA action in the brain. Its action is similar to that of benzodiazepines, which are the main medications used to manage anxiety.
Kava-kava tea can help to reduce tension and anxiety and promote relaxation, which can improve sleep quality and combat insomnia.
Ingredients
- 2 tablespoons of kava-kava roots
- 300 mL of water
How to prepare
Place the Kava-kava roots in the water and boil together for 10 to 15 minutes. Then wait for it to cool and strain. Drink 2 to 3 times per day.
Kava-kava tea should not be used by pregnant or breastfeeding women, as there are not enough studies available to confirm safety in these population. It should be avoided by anyone with liver disease or taking antidepressant medications.
10. Mulungu
Mulungu tea contains flavonoids and alkaloids in its composition, which have a soothing, tranquilizing and analgesic action. These can help to reduce agitation, nervousness and anxiety, making is a great home remedies for treating insomnia.
Ingredients
- 4 to 6 g of Mulungu peel
- 1 cup of water
How to prepare
Boil the peel and water together for 15 minutes. Then strain, wait for it to cool and drink while warm, 2 to 3 times per day. Avoid drinking for more than 3 days in a row.
Mulungu tea should not be used by children under 5, pregnant women, breastfeeding women, or anyone taking anti-hypertensives or antidepressants.