Alexandr Kolesnikov / Getty Images Your body needs sleep to manage metabolic functions, including the complex systems that regulate heart health, immunity, hormonal balance, and brain function.1 Chronically sleep-deprived individuals are more prone to blood glucose (sugar) and cholesterol imbalances, weight gain, injuries, and mood disorders.1
Drinking tea before bed can help calm your mind so you can sleep more soundly. Green tea and specific herbal brews contain amino acids, aromatic compounds, and flavonoids that work in various ways to reduce stress and anxiety and promote relaxation.2 1. Chamomile Tea
Fresh chamomile in pot with water for a tea Chamomile tea may be a popular choice for calming your nerves, and for good reason. Chamomile contains aromatic compounds such as apigenin, chamazulene, bisabolol, and farnesene, which may promote tranquility and improve sleep.3
One study with 128 participants tested the effects of chamomile essential oil on stress, anxiety , and sleep quality. Results showed significant reductions in anxiety and stress. It also revealed a slight reduction in cortisol levels, which may contribute to sleeplessness or perpetuate chronic insomnia (difficulty falling or staying asleep).3 2. Valerian Root Tea
Westend61 / Getty Images Valerian root has been used to treat sleep disorders since the Middle Ages. Valerian tea is made by steeping the dried root of Valerian into hot water, which releases its active compounds.45
Valerian tea has been associated with enhancing serotonin release, which has sedative (soothing) effects. Valerian may also reduce anxiety by activating adenosine, a chemical in the body that regulates mood and anxiety.6
The mechanisms of action are unclear, as various studies have produced inconsistent results. Water-based extracts of Valerian are suggested to produce the best results compared alcohol-based tinctures. However, using the whole root may be more effective in promoting deeper relaxation and sleep compared to individual plant extracts.6
While generally considered safe, Valerian can cause side effects such as headaches , cramps, and nausea. Pregnant or nursing people, children under three years old, and those taking sedative medications like Xanax (alprazolam) and Valium (diazepam) or depressants such as Nembutal (phenobarbital) should avoid Valerian. It is also advisable not to […]
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