Herbal teas that help improve sleep quality

Herbal teas have been associated with a variety of health benefits for centuries. Some teas have been specifically studied for their properties, including their ability to treat insomnia, relieve stress, and calm the mind. Here are some herbal drinks that can help improve sleep quality:

Green tea

VnExpress newspaper cited a 2020 study from the National Library of Medicine (USA) saying that drinking green tea with low caffeine content helps improve sleep quality and reduce stress. Elderly people who drink weak green tea with low caffeine content also sleep better and have reduced stress levels.

Lavender tea

Lavender tea is made by steeping lavender buds in hot water, resulting in a purple beverage with a distinctive aroma. The drink is often consumed before bed to promote relaxation and improve sleep quality.

According to an Iranian study in older adults, lavender tea reduced symptoms of depression and anxiety — two factors that contribute to insomnia.

Lavender essential oil also reduces anxiety, improves sleep and breathing and is often chosen for use in bedrooms.

Lemon balm belongs to the mint family and has a slightly sweet and citrusy taste. According to the Sleep Foundation (USA), drinking a cup of lemon balm tea in the evening helps reduce symptoms of insomnia, soothe emotions, reduce stress and help you fall asleep easily.

A study comparing the effects of perilla showed that people who took 500 mg of perilla significantly improved their quality of life and rest compared to those who did not take it.

Magnolia tea

According to research in China, magnolia tea is often used in folk and traditional medicine as a sleep aid. The plant contains compounds that have a sedative effect.

New mothers who drank magnolia tea for 3 weeks significantly improved postpartum depression and sleep quality compared to mothers who did not use it. Older women who took a magnesium tablet and 60 mg of magnolia extract also reduced sleep disorders. You can consult your doctor about the appropriate amount of this drink to use in your daily routine.

Drinking a cup of tea before bed is not only a good habit but also a safe and easy choice for people who have trouble sleeping. This habit can help the brain recognize the relaxation signal, thereby forming a sleep rhythm.

In case of chronic insomnia, drinking herbal tea and flower tea usually does not have a long-term treatment and improvement effect. You should seek medical support and treatment, and restore your lifestyle early.

Valerian root tea

According to Lao Dong newspaper, citing an expert on Healthline, valerian has been used for centuries to treat symptoms of headaches, stress and insomnia. This herb is often prepared in pill or liquid form.

In particular, valerian root can increase levels of a neurotransmitter called gamma-aminobutyric acid (GABA). Not only does it make you feel sleepy, valerian root tea can also shorten the time it takes to fall asleep and reduce nighttime awakenings.

Chamomile tea

Chamomile tea is used as a natural remedy to reduce inflammation, calm the nerves, and treat insomnia. Chamomile tea contains apigenin, an antioxidant that has a very effective sedative effect.

Apigenin binds to receptors in the brain, reducing anxiety, creating a feeling of sleepiness, thereby helping to improve sleep quality.

In addition, chrysanthemum tea also brings many other health benefits such as cooling, detoxifying, curing headaches, dizziness, and relieving stress.

Nguyen Ngoan (synthesis)

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