Herbal teas can be an easy, relaxing addition to your bedtime ritual. Formulated with herbs that target certain neurotransmitters and may improve sleep quality while decreasing stress and anxiety levels and making it easier for you to fall asleep faster.
Thuja, hawthorn, marjoram, Labrador tea, and peppermint herbs combine to promote muscle relaxation for restful sleep, as well as lavender for its soothing benefits. This herbal blend also includes lavender, which has long been touted for its relaxing properties.
Valerian Root
Valerian root is an herbal remedy that may aid sleep by encouraging relaxation and relieving anxiety and is available as capsules, tinctures, or tea. Valerian grows throughout woodlands, meadows, and hillsides in the northern hemisphere, producing pink and white flowers with a sweet scent. Valerian is considered one of the most effective natural sleep aids, with studies showing reduced anxiety levels as well as improved mood; however, research remains limited, and studies tend to be small—potentially having an unexpected side effect of vivid dreams in some people!
Valerian root can provide more than just sleep: it can also relieve pain and treat anxiety, stress, and depression; address attention deficit disorder symptoms; and help treat chronic fatigue syndrome tremors and premenstrual symptoms, as well as menopausal symptoms. However, it’s best to steer clear of valerian if you have heart conditions or uterine fibroids or are pregnant, as this medication could interact negatively with sedative medications and alcohol intake.
As valerian root is a dietary supplement, it is not subject to FDA oversight, and there is no one-size-fits-all formula when it comes to dosages or ingredients. Therefore, it’s advisable that if taking valerian root as part of a treatment program for insomnia, consult your general practitioner, who can offer guidance as to the optimal dosage and dosage schedules for you.
Chamomile
Chamomile tea is one of the world’s most beloved herbal beverages. Derived from flowers belonging to the daisy family (Asteraceae), this gentle herb dates back centuries in Egypt, Greece, and Rome and is thought to help support sleep by relaxing muscles before sleep occurs.
Apigenin may play an essential role in chamomile’s reported effects and has also been found to reduce anxiety levels and inflammation levels.
Recent systematic reviews on the effects of chamomile on sleep showed that consumption is associated with reduced time needed for inducing onset and reduced awakenings throughout the night. Chamomile is also an antioxidant, which has been shown to protect against stress-related disorders as well as increase immunity health.
Note that chamomile may interact with certain medications such as warfarin and cyclosporine. Furthermore, young children, pregnant or breastfeeding women, and breastfeeding mothers should consult their health care provider before drinking chamomile tea or taking it in supplement form.
Peppermint
Peppermint (Mentha x piperita) is one of the most beloved tea herbs and is widely used commercially in products like candy, toothpaste, gum, and chewing candies. Peppermint boasts many potential health benefits that may aid digestion, freshen breath, and boost energy levels while relieving headaches—plus it contains essential oils that may ease discomfort caused by indigestion or pain relief.
Peppermint can act as an all-natural decongestant and aid digestion and is believed to relieve headaches by increasing blood flow to the brain, relieving pressure on the head, and inducing a cooling sensation.
Essential peppermint oil can be an invaluable asset when used in aromatherapy to modulate mood and induce relaxation. Inhaling its molecules through a diffuser may stimulate parts of the brain that control emotion and memory processing, helping improve sleep while creating calm. Peppermint essential oil may even promote improved relaxation for better restful nights of restful slumber.
Lavender essential oil has relaxing properties, and when combined with peppermint, it produces a harmonious scent that can ease anxiety and relax the body and mind. You can mix it with carrier oil and apply directly onto skin or use it in a diffuser—according to one study published in Evid Based Complement Alternat Med, inhaling lavender and peppermint essential oil improves sleep quality among cardiac patients.
Lemon Balm
Lemon balm (Melissa officinalis), a member of the mint family, can help ease anxiety and promote restful sleep by way of its natural compounds, such as rosmarinic acid, hesperidin, luteolin-3-glucuronide, and triterpenes, while its muscle-relaxing properties further soothe nervous systems.
Studies indicate that lemon balm may help improve feelings of well-being and mood. One such study concluded that two weeks of daily lemon balm (standardized to >2% rosmarinic acid with no phytochemical screening reported) capsules significantly decreased anxiety manifestations and symptoms (assessed using the Free-Rating Anxiety Scale) and improved sleep quality among healthy adults compared to a placebo treatment group.
Herbal tea can help your body and mind wind down for restful restful restful sleep. Evening Peach Orchard Tea features soothing herbs like chamomile, lemon balm, Labrador tea, and horsetail that support better relaxation and better restful restorative sleep.
Herbal teas are generally safe to consume in moderation; however, excessive consumption can cause mild stomach distress in certain people. Be mindful to limit fluid intake at night and refrain from caffeine or stimulants before sleeping. Speak to your healthcare practitioner if you have concerns about any herbal remedy (including teas) so they can assist in finding an appropriate combination of supplements tailored specifically to meet your unique needs.
