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7 Teas for Rest, Sleep and Relaxation

Do you have trouble sleeping? You might be growing these herbs in your yard and not even know that they can set the stage for a great night’s sleep.

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After a long day, there are few things more relaxing than a nice hot cup of tea. While many teas contain caffeine and can be quite stimulating – many herbal teas actually contain compounds that are relaxing and promote better quality sleep. A good night’s sleep is essential in combating stress and stress-related health problems. Sleep allows the body to recover and repair itself, making it a key element in our health and wellness.

The Best Teas to Help You Sleep and Relax

  1. Chamomile Tea – Both German chamomile and Roman chamomile teas have been used traditionally for sleeplessness, anxiety, and gastrointestinal problems such as stomach upset and diarrhea. Chamomile tea is one of the oldest and most documented herbal teas, and its calming properties make it one of the most popular herbal teas throughout the world – about a million cups per day being enjoyed.
  2. Spearmint Tea – Commonly used as a flavor additive, spearmint is an excellent anti-inflammatory tea that is great for calming digestive symptoms, irritable bowel syndrome (IBS), bile duct and gallbladder swelling (inflammation) and gallstones. Spearmint is also excellent for calming headaches. Spearmint should be used in moderation as too much can irritate the kidneys and liver.
  3. Lemon Balm Tea – A lemon scented herb, lemon balm contains several compounds which have been shown to have positive effects on mood and cognitive function and a calming effect on the central nervous system. These anti-anxiety properties lasted for several hours.
  4. Valerian Tea – 30% to 40% of adults have trouble sleeping, and valerian has been shown to safely and effectively improve the quality of sleep in those who drink it. In fact, in many studies, the use of valerian was found to almost double the incidents of better sleep.
  5. Lemongrass Tea – Antifungal, antiviral, and antibacterial, lemongrass is also a wonderful anti-inflammatory agent. In addition to being great for digestive problems, lemongrass is also excellent at relaxing muscle cramps and spasms, supporting the feeling of relaxation and rest.
  6. Passion Flower Tea – Used as a supplement for anxiety, stress and sleep problems, passion flower has been proven effective in reducing insomnia and increasing the ability to fall and stay asleep.
  7. Rose Petals Tea – Rose petals, and rose tea, have an amazing aroma and taste but also relieve insomnia, stress, depression and fatigue.

These herbal teas are each wonderful independently, but can be enjoyed together in an an amazing blend that can reduce anxiety and stress while enhancing rest and restorative sleep. Change into those pajamas, turn down the bed and enjoy a cup tonight!

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Bent, S.; Padula, A.; Moore, D.; Paterson, M.; Mehling, W. (2006). Valerian for sleep: A systematic review and meta-analysis. American Journal of Medicine. 119(12): 1005-12. Retrieved on 6/25/16 from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4394901/pdf/nihms455706.pdf.

NIH. (2016). Chamomile. National Center for Complementary and Integrative Health. Retrieved on 6/25/16 from https://nccih.nih.gov/health/chamomile/ataglance.htm.

NIH. (2016). Passionflower. National Center for Complementary and Integrative Health. Retrieved on 6/25/16 from https://nccih.nih.gov/health/passionflower.

Medline Plus. (2016). Spearmint. U.S. National Library of Medicine. Retrieved on 6/25/16 from https://www.nlm.nih.gov/medlineplus/druginfo/natural/845.html.

Scholey, A.; Gibbs, A.; Neale, C.; Perry, N.; Ossoukhova, A.; Bilog, V.; Kras, M.; Scholz, C.; Sass, M.; Buchwald-Werner, S. (2014). Anti-Stress Effects of Lemon Balm-Containing Foods. Nutrients. 6(11): 4805-4821. Retrieved on 6/25/16 from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4245564/pdf/nutrients-06-04805.pdf.

Seward, M. (2016). 9 Benefits of Rose tea. HealthyFocus.com. Retrieved on 6/25/16 from https://healthyfocus.org/8-benefits-of-rose-tea/.

Shah, G.; Shri, R.; Panchal, V.; Sharma,N. Singh, B.; Mann, A.S. (2011). Scientific basis for the therapeutic use of Cymbopogon citratus, stapf (Lemon grass). Journal of Advanced Pharmaceutical Technology & Research. 2(1): 3-8. Retrieved on 6/25/16 from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3217679/.

Srivastava. J.K.; Shankar, E.; Gupta, S. (2010). Chamomile: A herbal medicine of the past with bright future. Molecular Medicine Report. 3(6): 895-901. Retrieved on 6/25/16 from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/.

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