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Herbal teas have been used as a sleeping aid for centuries. If you are suffering from insomnia or need a good tea to relax after a stressful day to help you peacefully fall asleep, there are a dozen of herbs that could help you sleep. Here are the best herbal teas for insomnia.

Photo source: Quincy Alivio

Chamomile

Chamomile is one of the most widely used herbs in the world. Over the centuries it has been used as an “anti-inflammatory, antioxidant, mild astringent and healing medicine, and as a mild tranquillizer and sleep-inducer [1]”. Chamomile tea may be beneficial for elderly people seeking to improve sleep quality[2]. It’s most commonly used with other herbs such as Valerian root, or alone as a safe option for promoting sleep in children.

Linden flowers

With a strong floral flavor and a thick slimy texture, linden flowers tea is one of those teas you either love or hate. Traditionally, it’s been used as a mild tea for treating sleeping problems and anxiety.

Valerian root

Valerian root might be the most powerful sleepy time herbs available in supermarkets. Root has a very distinctive scent, but mild and enjoyable flavor. It may help with insomnia, anxiety and stress relied. Although the positive effect of Valerian root can be quite strong, long-term use may cause side effect too. Read more about the benefits of valerian root tea,

Lavender

Lavender is one of the most famous herbs for treating insomnia, not only as a tea, but as an essential oil or spray as well. Pillow spray usually contain lavender to promote relaxation and sleep. Regardless of its versatility, lavender is still mostly used in aromatherapy.

Bitter orange

Bitter orange is less commonly used in popular blends, but has a high potential as a sleeping aid. Either flowers or peel are used. The most recent research showed both bitter orange and lavender have a positive effect on sleep in postmenopausal women[3]. Bitter orange is also used as an appetite suppressant, but it can cause severe side effects. Side-effect mostly occur from supplements, rather than loose leaf tea. However, caution is needed if you are taking bitter orange in any form. It is highly advisable to consult your healthcare provider prior to taking any tea or supplements containing this ingredient. It should be avoided by pregnant or breastfeeding women.

Lemon Balm

Lemon balm or Melissa is a common ingredient in sleepy time teas. While there have been researches confirming its efficiency in combination with other calming herbs such as Valerian root or chamomile, there is still no evidence it works on its own[4].

Hops

Hops holds a second place for the best herbal teas for insomnia, right after Valerian root. Its sedative effect has been confirmed in a clinical trial, and in combination with Valerian root gives a great herbal blend for improving sleep quality.[5]

Good to know

While some of these herbs have proven benefits of inducing sleep, others like chamomile are more likely to help you relax, which makes falling asleep much easier. Therefore, mixing a few herbs into one blend could be more than beneficial. Most herbal teas for insomnia contain at least two ingredients, with the most powerful ones usually being a combination of Valerian root and hops, Valerian root and chamomile or Valerian root and bitter orange. Keep in mind that some sleepy time teas need some time to work. You should refrain from driving when drinking teas with stronger effects.

It’s important to always consult your doctor before taking any herbal teas you think might interfere with your medication or could be potentially harmful.

[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2995283/

[2] https://www.ncbi.nlm.nih.gov/pubmed/29154054

[3] https://www.ncbi.nlm.nih.gov/pubmed/28749734

[4] http://pennstatehershey.adam.com/content.aspx?productId=107&pid=33&gid=000261

[5] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5457154/