“If athletes enjoy a warm, caffeine-free tea before bed, I often recommend chamomile-based teas, or soothing flavor combinations like honey lavender or peppermint,” says Schlichter. Just make sure your tea is caffeine-free. “Although the evidence is limited, the relaxing aroma coming from a hot cup of freshly brewed lavender tea might help you unwind before bed,” Martin says. I think it can be a great way to start your wind-down routine after dinner,” Schlichter says.Īre there other teas that will help you sleep?Ī general chamomile or lavender tea that may not necessarily be advertised as bedtime tea can also work to bring on some zzz’s. “I always advise my athletes to stop drinking liquids at least one to two hours before bed to prevent having to go to the bathroom in the middle of the night. You should try to drink it with enough time to hit the bathroom before bed to keep your sleep uninterrupted. How long before bed should you drink tea? I suggest steeping it for up to five minutes before drinking,” Martin says. “The longer you allow to steep, the stronger it is. Keep in mind that to get the most out of your tea, steep time is critical. “Drinking a sleep tea afterwards can help calm you down so that you’re better able to fall and stay asleep.” “An evening cardio session gets your heart rate up and releases endorphins, making it difficult to wind down at night, possibly derailing your sleep,” says Martin. It can also be a great way to decompress after a nighttime workout. “For many people the ritual of drinking tea is relaxing, and it may cause sleepiness as a result,” Keri Gans, M.S., R.D.N., says. And while science may back up the ingredients, it may also just be the act of tea drinking itself that induces the sleep. “Its calming effects are attributed to the antioxidant in chamomile tea called apigenin,” Charlotte Martin, M.S., R.D.N., says.Ī short-term randomized control trial of 40 healthy adults found that those who drank a sleep tea daily (with standardized extracts of valerian root and passionflower) for one week reported better sleep quality than those who did not drink the tea. Does Sleepytime tea actually make you sleepy?Ĭhamomile has also been studied for its sleep-inducing effect. Other ingredients found in sleepy teas include valerian root, passionflower, lemon balm, spearmint, and lemongrass. “Lavender, which has a soothing and calming scent, is also commonly included.” They act by modifying certain neurotransmitters that are involved in sleep,” Sarah Schlichter, M.P.H., R.D.N., says. “Teas, such as Sleepytime, are generally marketed as bedtime teas and are based around calming ingredients, like chamomile, which is known to calm the nervous system. What is nocturnal enuresis (bedwetting)? (n.d.).We asked three nutrition experts to give us the scoop.Reduced stress and improved sleep quality caused by green tea are associated with a reduced caffeine content. ![]() Chamomile: A herbal medicine of the past with bright future. Insomnia: Definition, prevalence, etiology, and consequences. Short and sweet: Associations between self-reported sleep duration and sugar-sweetened beverage consumption among adults in the United States. ![]() ![]() Effects of a tart cherry juice beverage on the sleep of older adults with insomnia: A pilot study. Diet promotes sleep duration and quality. Soy isoflavones, lactobacilli, magnolia bark extract, vitamin D3 and calcium. Pilot study of tart cherry juice for the treatment of insomnia and investigation of mechanisms. The effects of Melissa officinalis supplementation on depression, anxiety, stress, and sleep disorder in patients with chronic stable angina. Effect of a medicinal plant ( Passiflora incarnata L) on sleep. Analysis, nutrition, and health benefits of tryptophan. Effects of lavender tea on fatigue, depression, and maternal-infant attachment in sleep-disturbed postnatal women. ![]() You can learn more about how we ensure our content is accurate and current by reading our editorial policy. We link primary sources - including studies, scientific references, and statistics - within each article and also list them in the resources section at the bottom of our articles. Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations.
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