Fed up of being drowsy all the time? Well, you’re not alone! Studies suggest that 30% of adults don’t get enough sleep each night, leaving us susceptible to injuries and accidents, together with an entire range of chronic illnesses and sleep disorders. But there is a piece of great news- there are lots of inexpensive, natural sleep solutions. Light-blocking eye masks, deeply relaxing meditation apps, comforting weighted blankets. The solution can also be in your kitchen cabinet. There are many bedtime tea and drinks available that help to sleep and stay asleep!
What is an effective bedtime drink?
To pick the most effective drink to assist you to sleep, experts say that you should seek ingredients like:
- Lavender- has been shown to provide a deep sleep
- Valerian- is well-known to be particularly effective against sleeplessness
- Lemon balm- also can help reduce stress and anxiety
- Passionflower- boosts relaxation
- Peppermint- relieves indigestion
- Chamomile- helps with the majority of the above.
Even better? Not only will these teas facilitate your sleep, but the particular act of brewing a cuppa is a relaxing activity in itself.
Chamomile tea
Chamomile tea is a friend with big benefits. Sweet and earthy, this tasty tea manages to minimize anxiety and lull you to sleep- it is commonly thought of as a gentle tranquilizer because it is so effective. The calming effect is because of an awesome antioxidant called apigenin, which chamomile tea is loaded with. Adding some honey will also soothe your stomach and throat.
Lavender tea
Everything else in your relaxation hampers like lotion, pillow mist, bath bombs are lavender-scented for a reason- it is very calming. Ancient Greeks and Romans came up with the usage of lavender and they used to throw it in baths to relax.
Green tea
Green tea, which comes from the leaves of a plant called Camellia sinensis, is thought of for its many health benefits, including fat loss, improved brain function, and lower risk of cancer. But there’s even more to the benefits- if you sip some during the day, it greatly improves your night’s quality of sleep. But avoid drinking it too close to bedtime as it has some amount of caffeine.
Valerian root tea
Although researchers are still in talks, this herb seems to be a handy little sleep aid in your bedtime tea. This might be because it increases levels of a neurotransmitter called GABA. If there is enough GABA in your body, it can cause you to feel sleepy.
Lemon balm tea
Hailing from the mint species, this fresh tea is commonly utilized in aromatherapy. It increases GABA levels, suggesting lemon balm could act as a sedative.
Magnolia bark
This one’s been around for 100 million years. This seed plant is legendary for its anti-anxiety and sedative effects. The sedative effect is maybe due to honokiol, a compound that’s found within the flowers, stems, and bark of this plant.
Passionflower
Calming and floral, passionflower tea is formed from the flowers, leaves, and stems of a plant called passionflower vine. One study found that participants who drank passionflower tea daily for just a single week had way better sleep quality than those that didn’t drink it.
Lemongrass
Citrusy and lemony, this tea has many benefits to brag about. It has also always been a home remedy for inducing sleep, alleviating pain, and boosting immunity. It is one of the highly recommended ingredient to have in your bedtime tea.
Peppermint
Since it’s naturally caffeine-free, you don’t have to worry about peppermint tea putting that extra pep in your step before going to bed. There are many reasons to replenish your teacup with peppermint tea, but what’s really awesome is its ability to act as a relaxant.
Kava
This earthy brew, which happens to be the national drink of Fiji, has been used to deal with sleep issues many times. The results of a study of Kava tea in 2001 were reduced stress and insomnia for all the participants who tried it.
Sleep hygiene before any bedtime tea
Sleep hygiene is very necessary before you decide to lean on teas for good sleep. What is sleep hygiene? It involves anything that you do throughout the day right up till going to bed that helps you to sleep soundly.
- Exercise- Exercise regularly in the morning to start your day with or in the evening. The burnout will help you to get to bed nightly and fall asleep. Do not do vigorous exercise too close to bedtime.
- Healthy diet- A healthy diet is necessary to keep your digestion and other health concerns in check. It also means that it is essential for good sleep. Eating too much fatty and oily foods too close to bedtime can disrupt sleep patterns.
- No alcohol, nicotine, or caffeine too close to bedtime- it can cause sleep disruptions. Make sure you stop having any of these at least 4 hours before bed, lest leave it altogether.
- Bedroom environment- A good, uncluttered, clean and comfortable bedroom environment plays a huge factor in a night of good sleep. Maybe your bed’s mattress is giving you a problem, or the pillows are not right for you. Maybe your room has too much light, dust, and noise. All these things can hamper your sleep. Explore many sleep solutions like mattresses, pillows, blackout curtains, bedsheets, etc. from Livpure Sleep to make your bedroom sleep-friendly.
- Wind down- before going to bed, take half an hour out of your day and spend it on yourself winding down. Take a warm bath, journal your day, read or listen to some soothing music.
- Yoga- Yoga and meditation in bed has proven to be quite fruitful in putting you to sleep. You can look up the best yoga poses and meditations to do before bed.
The bottom line: Bedtime Tea for a better Sleep
These teas have been used throughout history to encourage people into a deep sleep. And now, it is being further backed up by science as viable options for natural sleeping aids. While more research is needed, it is clear that many of these teas have calming or sedative effects, and hence it is popular with people who suffer from sleep deprivation and insomnia. If you are concerned about any possible drug interactions or allergies, talk to your doctor before you start drinking these teas.