From the Guidelines
Chamomile tea is the most effective herbal tea for promoting sleep, as it contains apigenin, an antioxidant that binds to certain brain receptors to reduce anxiety and initiate sleep, as supported by the study published in the Annals of Internal Medicine in 2020 1. Several herbal teas can help promote sleep, with chamomile, valerian root, and lavender being the most effective options. Key points to consider when using herbal teas for sleep promotion include:
- Chamomile tea contains apigenin, an antioxidant that binds to certain brain receptors to reduce anxiety and initiate sleep.
- For best results, steep one chamomile tea bag in hot water for 5-10 minutes and drink it 30-45 minutes before bedtime.
- Valerian root tea has stronger sedative properties due to its valerenic acid and valepotriates, which increase GABA levels in the brain to regulate nerve impulses.
- Steep valerian root tea for 10-15 minutes and consume it about an hour before sleep.
- Lavender tea helps reduce stress and anxiety through its linalool content, creating a calming effect that prepares your body for rest.
- Other helpful options include passionflower tea, lemon balm tea, and magnolia bark tea.
- These teas work best as part of a consistent bedtime routine, and you should avoid adding caffeine-containing ingredients like black or green tea.
- If sleep problems persist despite trying these teas, consider consulting a healthcare provider, as recommended by the American Academy of Sleep Medicine in 2017 1 and 2008 1.
From the Research
Teas that Promote Sleep
There are several teas that have been studied for their potential to promote sleep. Some of these teas include:
- Valerian tea, which has been shown to improve sleep quality and reduce anxiety 2, 3, 4
- Chamomile tea, which has been found to improve sleep quality in elderly people and reduce symptoms of generalized anxiety disorder 5, 6
- Lavender tea, which has been suggested to improve sleep quality, although more research is needed to confirm its effectiveness 2, 3
- Lemon balm tea, which has been traditionally used as a mild sedative, but requires more experimental examination to confirm its efficacy 2
- Passionflower tea, which may have a sedative action, but needs further investigation 3
Mechanisms of Action
The mechanisms of action of these teas are not fully understood, but it is thought that they may work by:
- Binding to benzodiazepine receptors, which can help to reduce anxiety and promote sleep 2
- Reducing stress and promoting relaxation, which can help to improve sleep quality 3, 5
- Regulating the body's sleep-wake cycle, which can help to improve sleep quality and reduce symptoms of insomnia 4, 6
Safety and Efficacy
The safety and efficacy of these teas have been studied in several clinical trials. Overall, the evidence suggests that:
- Valerian tea is safe and effective for promoting sleep and reducing anxiety, with no severe adverse events reported 4
- Chamomile tea is safe and effective for improving sleep quality and reducing symptoms of generalized anxiety disorder, with only mild adverse events reported 5, 6
- More research is needed to confirm the safety and efficacy of lavender, lemon balm, and passionflower teas for promoting sleep 2, 3