Teas to assist sleep

Teas to assist sleep

Having a good sleep can often be a challenge for most of us at one point or another. Whether it’s getting to sleep, staying asleep or just the general quality of your sleep, finding ways to assist your sleep can make a big difference on how you function day to day. 


Tea and the herbs it is made from have been used for centuries in Eastern cultures for a variety of issues and ailments including issues related to sleep and anxiety. Below is a list of tea’s that are used in Eastern medicine to help improve sleep and GAD (general anxiety disorders). 

Magnolia Tea:

The bark of the magnolia plant is one of the most important herbal medicines used in China and Japan to treat depression and anxiety related disorders, such as insomnia. Important information considering anxiety related disorders affect between 10-30% of the population at any one time.  

The Lignans, Magnolol and Honokiol contained in the bark of the magnolia tree assist in reducing anxiety levels and anxiety related insomnia that can affect sleep and sleep quality. 


(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5365644/)


Chamomile Tea:

Chamomile tea is a type of herbal tea usually found in sleep remedy tea mixes or prepared by itself as a sleep aid. It’s commonly used to induce sleep due to it’s sedative effects.


Chamomile has been found to safely improve sleep quality and has also been shown to improve sleep quality in postpartum women who experienced poor sleep quality.


Chamomile tea contains the antioxidant apigenin, which can assist with muscle relaxation and sleep.


(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6472148/, https://pubmed.ncbi.nlm.nih.gov/31006899/, https://pubmed.ncbi.nlm.nih.gov/26483209/)


Valerian Tea:


The dried roots of the valerian plant are used to make valerian tea. While the effects of valerian root aren’t completely known yet and studies are limited on it’s function, it has been shown in some studies to treat anxiety, improve sleep quality and induce feelings of relaxation and calm. 


(https://pubmed.ncbi.nlm.nih.gov/33086877/)


Green Tea as a substitute for coffee:


Green tea can be a great substitute for coffee in those people who are caffeine sensitive of find having coffee too close to bedtime affects their getting to sleep and sleep quality. There’s roughly 1/3 of the levels of caffeine in a green tea compared to a coffee and green tea has many other health benefits including overall health and anti-cancer effects from the high antioxidant content of green tea. Low caffeine green tea has also been linked to improved sleep quality, reduced stress and reduced fatigue. 


(https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537891/)


Be sure to check out our previous blog post regarding the effect of caffeine on sleep quality and timing’s on when to have caffeine prior to bedtime. 

Link to blog post needed


Disclaimer:

Always be sure to speak to your health professional prior to introducing any supplements or herbs (including tea) into your diet, especially if you are pregnant or currently taking any medications.


The Pros and Cons of using tea as a sleep aid:


Pro’s:

  • The habit of having tea prior to bedtime can help build a good sleep time routine that can assist you in the process of getting to sleep. 
  • Tea is a convenient, low to no side effect and easy option compared to pharmaceutical medications.
  • Most teas are relatively cheap when calculated per serve.

  • Con’s:

  • May not help in severe cases of sleep disorders and GAD’s
  • Although waking up during the night to use the restroom can be normal, having a cup of tea too close to bedtime can increase the frequency of waking for the restroom.
  • Not to be treated as a cure-all, just as an aid. Consulting with your health professional is always recommended prior to introducing herbs into your diet. 
  • Results of studies on the benefits and efficacy of tea’s for sleep and anxiety is currently mixed.
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