1) Chamomile
This popular floral tea has a light and crisp vaguely fruity flavor. Its calming properties have made it a staple pre-bed tea, and for good reason. The antioxidants present in chamomile are purported to help reduce the stress hormone, cortisol, and increase serotonin and melatonin levels, which help alleviate stress and bring about sleep. Chamomile’s antioxidants may also help to open blood vessels, making it an exceptional choice for those looking for headache or migraine pain relief.
2) Lavender
Not just for body lotions anymore, lavender has a myriad of calming properties. Inhaling the sweet scent of lavender has been linked to increased sleep duration and a higher concentration of REM sleep waves. It also helps to improve mood, decrease stress, and is a common natural remedy for anxiety and depression symptoms. When brewed into a tea, lavender tastes floral and mildly sweet with a faint smoky finish.
3) Peppermint
Cool and refreshing peppermint is a great option for anyone who is kept awake by gastrointestinal issues. The menthol present in peppermint induces bile production in the stomach which aids in efficient digestion and reduces bloating and discomfort. It also has antibacterial properties that, when consumed regularly, can quash bad breath causing bacteria. Drinking peppermint tea before bed or after meals means you might be able to keep that morning dragon breath at bay.
4) Lemon Balm
This member of the mint family has been used to treat insomnia for hundreds of years. By increasing the levels of the amino acid GABA and lowering cortisol levels in the brain, lemon balm provides a calming effect that can boost mood and relieve stress without decreasing cognitive acuity. The flavor of lemon balm is a refreshing and invigorating balance of mint and citrus which helps to soothe restless minds and relax sore muscles.
5) Valerian Root
This herb is a potent addition to any sleep tea. Valerian actually has mild sedative properties and has been used as an alternative for over the counter sleep aids and anxiety medications for decades. In fact, during WWII, Valerian grew in popularity among British tea drinkers whose nerves were on edge from the constant threat of air raids. Your life does not have to be threatened to enjoy the calming benefits of this earthy and aromatic tea, but Valerian should be used sparingly as it is possible to form an addiction to the powerful brew.
6) Ginger
A common remedy for nausea and a staple of Ayurvedic medicine, ginger has a variety of health benefits. Whether it is consumed by brewing a sweet and spicy tea, cooked into a variety of cuisines or just chewed on in its raw form, ginger is a dynamic digestive health aid. It enhances the fat burning process of thermogenesis, can ease stomach pain and curbs feelings of hunger, making it a great substitute for your late night snack cravings.
7) Hibiscus
If you have a sweet tooth that hits late at night, instead of reaching for a glass of wine or a handful of skittles, both of which can negatively impact your sleep, try a sweet and tangy cup of naturally decaffeinated hibiscus tea. Made from the colorful petals of the hibiscus flower, this tea is rich in free-radical fighting antioxidants and minerals which can boost your immune system and reduce your risk of heart disease, liver disease, high cholesterol, and even certain cancers.
8) Passion Flower
When brewed, this floral tea has a light lilac color and tastes vegetal and grassy with a mild sweetness. With a little bit of honey, it is a light and refreshing drink with abundant benefits. Passion flower contains the flavone chrysin which directly impacts neurotransmitters to boost sleepiness and soothe anxiety. If you are kept awake by restless or anxious thoughts, passion flower has been proven to have similar effects as OTC drugs like Midazolam and Ambien
9) Rose/ Rose Hips
Whether you use the petals or the buds of this thorny flower garden favorite, you’ll experience countless health benefits. Rose hips offer a tart and sweetly fragrant flavor while their petals tend to impart more of a perfumy floral aroma. This plant is chock full of vitamins A and C which have immune boosting and anti-inflammatory effects. Rose can bolster your digestive system and your heart health while also helping prevent rheumatoid arthritis and other painful ailments. Additionally, rose petals can have a slightly hypnotic and sedative effect, helping you drift off to sleep more easily.
10) Rooibos
Though sometimes called red tea, rooibos is made from the long needle-like leaves of the African Rooibos bush, and bears no relation to “true” tea. Still, this non-caffeinated tisane bears a nutty and earthy flavor profile that places it somewhere between black and green tea. In addition to vitamin C and antioxidants commonly found in teas, rooibos also contains calcium, iron, magnesium, zinc and alpha hydroxyl acid. Its benefits range from increasing bone strength to boosting liver health to improving the appearance of skin, among many others. If you aren’t a fan of floral or fragrant teas, preferring a bit more spice and umami, rooibos is a great option for your bedtime tea. Rooibos compliments most spices really nicely, so we recommend trying a caffeine free rooibos masala chai or ginger turmeric blend to ease into the realm of rooibos.
Drinking a ‘cuppa before you brush your teeth can help to significantly curb insomnia and other sleep issues while also providing some power house health benefits. This list is by no means exhaustive, but should be a good place to start when looking for the perfect before-bed tea blend for you. If you are still having issues sleeping, there might be something else impacting your sleep. Whether that is an old mattress or a busted thermostat, we have information available to help you sleep right and sleep tight.