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8 Bedtime Teas That Help You Sleep Better
Night sleep is very crucial to health. There are around 30% of people worldwide who suffer from a variety of sleep disorders like insomnia and sleep deprivation. Insomnia is a type of sleep disorder in which a person faces trouble while falling asleep and the condition becomes fatal when it persists for a long-term.
There are several sedative drugs available in the market that promise to give you a better night sleep but end causing us a lot of side effects like impaired attention, drowsiness and depression. In that case, what could be a better option than a natural herbal tea? Natural herbal teas are easy to prepare and come with natural sedative properties to help you get better and peaceful sleep so that you wake up fresh and relaxed the next morning.
Here is the list of 8 bedtime teas which will help you get better sleep.
1. Lavender tea
Lavender tea is widely believed to have hypnotic, curative and therapeutic properties. It helps stabilize the mood and enhance the positive feelings in our mind. The tea has a great neurological effect on our mind which helps us sleep well when consumed during bedtime. [1]
How
to
prepare:
Pour
2
cups
of
hot
water
in
2-3
fresh
lavender
flowers.
Let
the
mixture
steep
for
ten
minutes.
Strain
the
ingredients
and
sip
the
tea.
Recommended
quantity:
Not
more
than
3
cups
a
day.
2. St. John’s Wort tea
St. John's Wort is a yellow flower used since centuries to treat severe depression and other sleeping disorders. The herb is also very effective to treat mood disorders, insomnia, irregular sleeping pattern and decreased concentration. Sipping a cup of St. John's wort tea is helpful for a soundless sleep experience. [2]
How
to
prepare:
Take
2
tablespoon
of
dried
St.
John's
wort
flower
and
leaves.
Boil
the
herbs
in
one
cup
of
water
for
5-10
minutes.
Strain
the
mixture
and
add
honey
or
sugar.
Sip
it
hot.
Recommended
quantity:
Not
more
than
2-3
cups
a
day.
3. Hops tea
Hops are flowers of a plant called Humulus lupulus which are widely used in bittering and flavouring beer. This sedative herb heightens the activity of neurotransmitters and calms down the mind and central nervous system. Tea made from this flower is very effective for a peaceful sleep. [3]
How
to
prepare:
Pour
a
cup
of
hot
water
in
around
1-2
tsp
of
dried
hops
flower.
Let
the
mixture
stay
for
10-15
minutes.
Strain
the
herbs
and
add
sugar
or
honey
and
sip
it.
Recommended
quantity:
Not
more
than
3
cups
a
day.
4. Banana tea
Banana infused tea acts as a wonder for people who face difficulties in falling asleep. Banana is packed with magnesium and potassium which help relax the blood vessels, calm the nervous system and muscles. This prepares the body for deep sleep and makes a person sleep faster. [4]
How
to
prepare:
Cut
an
organic
banana
into
pieces
(ends
trimmed)
and
boil
it
in
water
for
around
10
minutes.
Strain
the
banana
and
drink
the
water
one
hour
before
going
to
bed.
Recommended
quantity:
Not
more
than
2-3
cups
a
day.
5. Green tea
Green tea with very less caffeine can help improve the quality of sleep by lowering down stress and anxiety. A study suggests that daily intake of green tea lowers the risk of dementia in the elderly. Be cautious to select ‘no caffeine' green tea as it can interfere the sleep quality instead of inducing it. [5]
How
to
prepare:
Place
1
tsp
of
green
tea
leaves
in
a
cup.
Add
1
cup
of
hot
water
into
it
and
let
the
mixture
steep
for
3-5
minutes.
Strain
the
leaves
and
sip
the
water.
Recommended
quantity:
Not
more
than
3-4
cups
a
day.
6. Chamomile tea
Chamomile is a collective name for several daisy-like flowers out of which two are widely used for herbal teas like Matricaria chamomilla. It is one among the ancient herbs known to humans for its therapeutic properties. The herb has sedative agents that calm the nervous system, reduce anxiety, nightmares, insomnia and other sleep problems. [6]
How
to
prepare:
In
a
1
cup
of
hot
water,
add
1
tbsp
of
dried
chamomile
flower
and
let
the
mixture
steep
for
3
minutes.
Strain
the
mixture
and
add
lime
juice
or
honey.
Enjoy
the
tea.
Recommended
quantity:
Not
more
than
5
cups
a
day.
7. Lemongrass tea
Lemongrass is a long, thick grass with a light-pink end. It is famous for its sedative and hypnotic activity which improves the sleeping time and other sleep-related disorders. Lemongrass causes a neurobehavioral effect and relaxes our mind and block the stress hormone for better sleep. [7]
How
to
prepare:
In
2
cups
of
water,
add
1
cup
of
chopped
lemongrass
stalks
and
boil
the
mixture
for
5
minutes
in
high
flame.
Lower
the
flame
and
let
it
steep
for
5
minutes.
Strain
the
mixture,
add
honey
or
sugar
and
sip
the
tea.
Recommended
quantity:
Maximum
2-3
cups
a
day
8. Ashwagandha tea
Ashwagandha tea is very helpful for the wellbeing of a person and effective for preventing insomnia and other sleep disorders. The potential of this herb to treat insomnia is mentioned in Ayurveda. Ashwagandha root extract has a natural sleep-inducing and anxiolytic properties, which is why the tea made from its root extract is widely used for treating sleep disorders. [8]
How
to
prepare:
In
a
1
cup
of
water,
add
1
tsp
of
ashwagandha
dried
root
and
boil
the
mixture
for
5
minutes.
Let
it
simmer
for
20-45
minutes.
You
can
also
add
ginger
or
cinnamon
for
a
better
taste.
Recommended
quantity:
Limit
the
quantity
to
3
cups
a
day.
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