![]() ![]() The ritual aspect of drinking tea might be more significant than its chemical compounds, according to Russell Conduit, a senior lecturer at Australia's RMIT University who has a doctorate in sleep research.Ĭonduit was an author on a 2011 study examining the impact of passionflower tea on sleep. Relaxing activities help with sleepĬreate a nighttime routine that includes calming activities such as reading or brewing a cup of tea. “Herbal tea and the rituals and practices around it have been shown in the research to promote relaxation and help people fall asleep,” Breus says. He adds that it’s not simply the hot beverage itself that can set you up for a restful night. But he cautions that valerian root and magnolia bark may have an unpleasant smell. His top picks include chamomile and lavender teas as well as valerian root and magnolia bark teas. ![]() Before you get lost in all this scientific talk, these are the same receptor sites targeted by anti-anxiety medications like Xanax, according to Michael Breus, a clinical psychologist who specializes in sleep.īreus says a variety of herbal teas can improve sleep. Apigen, a flavonoid in chamomile and passionflower, might create “hypnotic activity” by engaging gamma-Aminobutyric acid (GABA) receptors at benzodiazepine binding sites, according to a 2021 review of herbal remedies. Several teas are believed to improve sleep quality because they contain flavonoids (another term for plant chemicals) that bind to chemical receptors in the brain. But a 2011 study from the University of Michigan didn’t find a significant difference in the sleep of people with insomnia who were given chamomile extract twice a day, once in the afternoon and then again an hour before bed. Rats given chamomile extract fell asleep faster than those that weren’t given the extract in a 2005 study from Okayama University in Japan. Scientific studies have examined the impact of herbs like chamomile tea on sleep-with mixed results. Some scientific studies point to the sleep benefits of herbs such as chamomile and passionflower. ![]()
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