Why Sip Calming Herbal Teas Before Bed?

Incorporating a cup of tea into your nightly ritual is an easy way to boost relaxation and support restful sleep. Herbal blends like chamomile and lemon balm grass calm the nerves while also providing health benefits.

Other herbs, such as mint and valerian root, can stimulate or overstimulate the body, so they are not recommended for bedtime tea. Try starting with one cup per evening and avoid drinking too much fluid before bed to avoid waking up at 2 am to use the bathroom.

Chamomile

A classic sleep aid, chamomile tea has a pleasant apple flavor and is caffeine-free. It has been shown to reduce anxiety and encourage drowsiness, while also relieving headaches and insomnia. The daisy-like flowers produce a flavonoid called apigenin that works to decrease tension and increase serotonin levels, which can then be converted to melatonin for sleep promotion.

Chamomile is also used to relieve gastrointestinal issues including gas, abdominal cramps and diarrhea because it acts as an antispasmodic. It can help calm the nervous system by relieving anxiety, depression and premenstrual stress, as well as treat a number of skin conditions like acne and psoriasis. The soothing herb is beneficial for many kinds of anxiety, including generalized anxiety disorder (GAD), social anxiety, panic attacks and phobias.

It has also been found to be effective in treating chronic pain, particularly those caused by fibromyalgia and headaches. Interestingly, chamomile can even be helpful in fighting certain cancers because it contains antioxidants that inhibit tumor growth.

Rooibos, known as red tea, is another popular non-caffeinated herbal option that promotes a peaceful night’s rest. The South African plant is naturally caffeine-free and full of polyphenols, an antioxidant that can neutralize inflammatory chemicals in the body. It is rich in minerals, especially calcium, magnesium and potassium.

While these herbal brews can help ease you into a restful state, Miller cautions that consistency is the key to their effectiveness. She says that drinking tea regularly in the hour or two before bed can create a calming habit, cueing your brain to recognize that it’s time for sleep. Make sure to enjoy your tea as part of a consistent wind-down routine, with lights dimmed and quiet activities like reading, journaling or watching a relaxing TV show.

Passionflower

Passionflower tea is a wonderful sleep aid that helps reduce anxiety and promotes a deeper, more restful sleep. It has a sweet, mild citrus flavor that pairs well with chamomile and valerian root, making it a popular nighttime tea combination. Passionflower is known to work by increasing levels of gamma-aminobutyric acid (GABA) in the brain, which promotes calming relaxation.

Traditionally, this herb was used by Native Americans and early European herbalists as a sedative, pain reliever, and digestive aid. It is also a popular remedy for menstrual cramps. The plant contains a flavone called chrysin, which has anti-anxiety properties and may work similarly to pharmaceutical anxiety medications like Xanax.2

This herb has a calming, soothing taste and is available in a variety of tea blends, tinctures, and capsules. It is often mixed with kava, another calming herb, to help with insomnia. It’s also been shown to be a good treatment for stress and depression.

Like valerian, passionflower has a slightly vegetal, earthy green flavor and a soft, light, pleasant aroma. It is a very relaxing herb and can be enjoyed by people who don’t care for the stronger tastes of chamomile or valerian root. It is not the best choice for someone with a stomach that is sensitive to strong herbs and can cause gas, but it can be very helpful when taken over a longer period of time.

Creating a bedtime ritual that includes sipping a warm beverage like tea can help to signal to the body and mind that it is time to wind down. Adding a natural calming tea to your nighttime routine can make it easier to fall asleep and stay asleep throughout the night, especially when paired with a chilipad. Try adding Cydno passionflower tea bags to your nighttime ritual and see if you notice a difference in how well you are able to calm yourself down before sleeping.

Lemon Balm

With its citrusy scent and quilted lime-green leaves, lemon balm (Melissa officinalis) brings a soothing quality to our gardens, kitchens, and tea cups. Lemon balm is a mood-lifting herb that calms the nervous system and promotes restful sleep. It is also a digestive herb, soothing nausea and easing bloating.

The calming effect of lemon balm may be partly due to a polyphenol called rosmarinic acid, which inhibits an enzyme in the brain known as GABA transaminase, or GABA-T. When this enzyme is inhibited, more of the calming neurotransmitter GABA is available, slowing down brain activity and making us feel calmer. It is also possible that the herb’s sedative effects are partly due to its actions as an antidepressant. One study found that when used regularly, lemon balm can help ease depression and anxiety in the short term.

At Purely, we see that lemon balm is an herb of the daily ritual, helping to mark a space where we are more fully aware of our connection to nature, ourselves, and our own bodies. While the language of science can often sound clinical, we believe that the language of herbs and their benefits is more akin to the way we speak about the rhythms of our lives and our sense of routine, one quiet cup at a time.

The lemony, mint-like flavor of lemon balm is delicious in its own or blended with other calming ingredients such as chamomile and valerian root. In herbal medicine, tinctures of the herb can be taken to soothe headaches, to relieve irritable bowel syndrome, and as a general relaxant for mild symptoms of anxiety and insomnia. A strong infusion of the leaves can also be used to reduce fever, and as a soothing compress on cold sores. Bruised fresh leaves can also be applied to insect bites to soothe inflammation.

Lavender

Lavender is one of the most well-known herbs for its soothing and calming properties. Its sweet, floral scent can relax your mind and body for a better night’s sleep. It can be consumed on its own or added to herbal tea blends for a unique flavor and therapeutic benefits.

Aside from being a great sleep aid, lavender can also help reduce headaches and migraines by improving blood circulation in the head and neck region. It also has anti-inflammatory and anti-bacterial properties that help boost your immune system, reducing your risk of infection and disease.

The mellow and mild taste of lavender is perfect for a herbal tea to drink before bed. You can enjoy it on its own or add a touch of sweetness with honey. It is a great choice for those with sensitive stomachs, as it can ease digestion and soothe cramping caused by menstrual symptoms.

When choosing a lavender tea, look for loose leaf lavender grown organically, if possible. This helps ensure that you are getting the highest quality lavender and is free of pesticides, herbicides, and chemical fertilizers. This is important for your health and the quality of your cup of tea.

If you want to try brewing your own lavender tea, pick a healthy lavender plant from your local garden and grow it in a sunny, warm area with plenty of light. Use a pot or mug that can hold at least six ounces of water and bring it to a boil over medium-high heat. Steep for about three to four minutes and add a dash of honey if desired.

Aside from growing your own lavender tea plants, there are many tea shops and brands to choose from that offer a wide range of options. Some have herbal teas that are naturally caffeine-free, and others include chamomile, lemon balm, and lavender together for an aromatic and soothing sleepy blend.

To make the most of your herbal teas, try drinking them at a regular time and setting up a peaceful ritual before you head to bed. A few calming activities before you settle down to sleep can help you fall asleep faster and improve the overall quality of your night’s rest.