10 types of tea help sleep well

Herbal teas are a popular choice for sleep because they have little to no caffeine, unlike some teas like black tea which have almost as much caffeine as coffee. Here is a list of teas that are good for sleep and have some other health benefits.

1. Chamomile tea helps you relax and sleep well

Roman chamomile has been used medicinally for thousands of years, good for digestion and insomnia.

Although research on the subject is limited, drinking chamomile tea has been shown to improve sleep quality. Chamomile's calming effects are due to a flavonoid called apigenin. This compound binds to the brain's benzodiazepine receptors, which can help reduce anxiety and induce sleep.

Research shows that postpartum women who drank chamomile tea reported reduced symptoms of depression as well as improved sleep quality. Similar results were found in older adults, who reported better sleep quality than a control group that did not drink chamomile tea.

2. Lavender tea

Lavender tea helps you sleep well and easily.

Although commonly used in aromatherapy, lavender can also be used to make a relaxing tea to help you get a good night's sleep.

Lavender's sleep-inducing properties include interacting with the neurotransmitter GABA (gamma-aminobutyric acid) to help calm the brain and promote sleep. It also acts as an anti-anxiety agent, or anxiety reducer and mild sedative.

3. Valerian root tea

Like chamomile, valerian root has a long history of medicinal use, and is good for stress and anxiety. Valerian root can help you fall asleep faster and improve the quality of your sleep. Made from dried valerian herbs, valerian tea has a very distinct taste and smell that some people find unpleasant. Adding a little honey, almond milk, or maple syrup can improve the taste.

Valerian root is often combined with other herbs that have a calming effect, such as hops. When taken as a supplement or drunk as a tea, valerian increases GABA levels in the brain to reduce anxiety and promote feelings of calmness and relaxation.

Valerian root helps promote sleep thanks to two natural sedatives found in the herb, called valepotriates and sesquiterpenes. However, it is important not to take valerian root tea with certain medications or supplements, such as benzodiazepines like Xanax or barbiturates like morphine, as they can cause side effects when taken together.

Valerian root tea promotes good sleep.

4. Green tea

Drinking green tea throughout the day rather than at night can help reduce fatigue and improve sleep quality. This is due to a compound in green tea called theanine, which helps the brain relax by reducing stress-related hormones and neuron excitability. Just make sure it’s low in caffeine – some green tea blends, such as matcha, are high in caffeine and can keep you awake if consumed too late.

The brain benefits of green tea are not only good for mental health, but also great for sleep health. In addition, polyphenols - compounds that promote digestion and brain health - in green tea also help reduce inflammation and oxidative stress in the body as well as help promote weight loss.

5. Passionflower tea helps reduce insomnia

Passionflower tea has similar effects on the body as chamomile tea. Like chamomile, passionflower helps reduce anxiety in the brain thanks to flavonoids that bind to the brain's benzodiazepine receptors.

Some studies have found that when combined with other herbal supplements like valerian, passionflower is just as effective at relieving short-term insomnia as traditional sleep aids. However, these studies used capsules rather than tea—tea is less concentrated than capsules but still has a positive effect on sleep.

6. Magnolia bark tea

Magnolia bark tea helps sleep well.

Magnolia bark has been used as a sleep aid for thousands of years. Its main compound, honokiol, binds to GABA receptors in the brain, helping you fall asleep faster.

Similar to valerian root tea, magnolia bark tea may taste unpleasant to some people. However, the tea can be sweetened with honey or maple syrup if the taste is not to your liking.

Some people report that magnolia bark helps users stay more alert at night, however, the time it takes to fall back asleep is significantly reduced.

7. Lemon mint tea (lemon balm)

Lemon balm is actually a member of the mint family. Lemon balm is a herb native to southern Europe, and is commonly known as lemon mint in Vietnam. Lemon balm is commonly used in tea and essential oil form, and is often used as an antibacterial agent to treat infections as well as to treat sleep problems.

Drinking lemon balm tea in the evening helps reduce symptoms of insomnia, anxiety, depression or restlessness.

8. Ginger tea

Ginger is great for treating nausea and sore throats. It is also anti-inflammatory and rich in antioxidants. Ginger tea is naturally caffeine-free, so it won't interfere with sleep.

9. Lemongrass tea

In addition to being used to promote healthy sleep, lemongrass has antioxidant, anti-inflammatory, and antibacterial properties. It can also promote healthy digestion and healthy cholesterol levels.

10. Peppermint tea

Peppermint tea is caffeine-free and can help you relax and get a good night’s sleep. Peppermint tea is also great for soothing an upset stomach and can help relieve allergies and sinus congestion. Peppermint essential oil also helps freshen your breath.

While there are many teas that promote sleep, what works best for one person may not work for another. Additionally, drinking tea alone does not guarantee a good night’s sleep, so it’s important to maintain good sleep hygiene and a consistent sleep schedule to really get the most benefit from your evening cup of tea.

Source: https://giadinh.suckhoedoisong.vn/10-loai-tra-giup-ngu-ngon-172241017213053319.htm