A good night’s sleep is such an important part of our health and wellbeing, yet many working moms fall short of the recommended 7-9 hours every night.
Actually, it’s not just working moms who are feeling it. Sleep deprivation is pretty common among moms in general, with most of us only logging a measly 5.7 hours a night on average.
That’s not great, considering all the negative effects of poor sleep on our health and wellbeing.
It’s no doubt that getting enough sleep is a struggle for all of us, especially if we have young kids. I don’t think my son started sleeping through the night until he was about 2 years old.
To be fair, he wasn’t the only thing that was keeping me awake – the anxiety and stress that came with trying to balance return to work with my newfound mom duties was enough to have my brain spinning in circles every night.
I know many other working moms probably end up missing out on a good night’s rest for the same reasons.
With poor sleep being a major contributing factor to burnout, we’re constantly looking for ways to relax and sleep better without relying on medications.
Herbal teas are a natural option that work well for me – they promote a natural state of relaxation, prepare me for sleep, and help improve my sleep quality.
In this post, I’ll share more about what herbal teas are (and aren’t), how they help us relax, and some of the best ones for sleep.
Herbal tea versus true tea
Until recently, I actually didn’t know that herbal tea is not considered true tea.
True tea is made from the leaves of the Camellia Sinensis bush and consists of Black, Green, White, and Oolong varieties.
Herbal teas (also called herbal infusions or tisanes) are made by steeping other plants and plant parts – basically anything besides Camellia Sinensis – in hot water.
That includes things like lavender, chamomile, hibiscus, or any other plant, flower, or spice.
Both true teas and herbal teas have numerous positive health benefits, including anti-inflammatory, immune-supporting, anti-aging, anti-anxiety, and stress relieving effects.
One significant difference between them is that true teas contain caffeine, whereas herbal teas typically don’t.
That’s an important factor to consider if the goal is to get more sleep, as even small amounts of caffeine can negatively affect our sleep quality.
How herbal teas help us sleep
Throughout centuries and across the world, herbal teas have been used to promote better sleep, relaxation, and stress relief.
While the health benefits of drinking herbal teas have been known for a long time, science has started to provide more insight into how they work.
Plant compounds (phytochemicals) make us sleepy
Herbal teas contain a wide range of plant compounds (phytochemicals) that interact with our bodies and can provide various health benefits.
Some of the phytochemicals in herbal teas can interact with receptors in the brain to relax our nervous systems and make us feel sleepy.
The exact ways in which these compounds work is quite complex and still not yet fully understood, but research suggests they can have potent effects.
Evening routines prepare our brains for sleep
When incorporated into an evening routine, drinking herbal tea can help prepare our bodies and brains for sleep.
Bedtime routines – such as drinking a warm cup of tea in the evening – can create a sense of predictability and structure, promote relaxation, and signal to the brain that it’s time to rest.
After dealing with work and kids all day, it’s normal for me to be pretty wired late into the evening.
Drinking a warm cup of herbal tea helps me decompress and switch from awake and alert to rest mode.
1. Valerian
Maybe it’s because I’m a big Game of Thrones fan, but valerian tea is my favorite herbal to drink for sleep.
The name isn’t the only thing I’m a fan of – this herb actually works.
It was first prescribed for insomnia centuries ago in ancient Greek and Roman civilizations.
Even today, it remains a well-known natural sleep remedy and is arguably the most popular herbal tea for sleep.
Valerian root is effective in improving sleep quality and time spent in deep sleep, and helps reduce the time it takes to actually fall asleep. Apart from its powerful effects on sleep, valerian also helps reduce anxiety and calms our nervous systems down.
Although it has a somewhat off-putting scent, a cup of valerian tea puts me right to sleep every time.
2. Chamomile
Chamomile has been used as a healing herb since ancient times for its anti-inflammatory and health-boosting properties.
Studies suggest that chamomile can improve sleep quality. It may also help manage anxiety, which can be disruptive to a good night’s sleep.
Next to valerian, chamomile is my second favorite tea to drink in the evening to help me relax and wind down.
3. Lemon Balm
Lemon balm, another herb that has been used for centuries for its medicinal properties, can positively impact sleep, anxiety, and mood by eliciting a calming response in the body.
Citrus-lovers will probably like this tea – it has a light, refreshing, lemony-minty flavor and smell.
4. Mulberry
Mulberry leaf is well-known among practitioners of traditional Chinese medicine.
Among its various uses, it is particularly recognized for its sleep-inducing effects.
Mulberry leaves are high in melatonin, a hormone that plays an important role in regulating our sleep-wake cycle.
Animal studies also show that the leaves contain compounds which may help us fall asleep faster and sleep longer.
5. Lavender
When it comes to sleep, the evidence for drinking lavender tea isn’t as robust as some of the other herbal infusions on this list.
However, anecdotal evidence and some research suggests that lavender aromatherapy – as in, lavender essential oils and scents – can have a positive impact on sleep quality.
So while drinking lavender tea might not affect sleep in itself, there might be some benefit to inhaling its aroma.
6. Hops
The hop plant is a type of climbing plant that produces flowers with medicinal and antibacterial properties.
For ages, these flowers have been used in beer as a preservative and for their characteristic bitter flavor.
There isn’t a ton of evidence about the effect of hops teas on sleep, but certain types of hops extract might help to improve sleep quality and anxiety.
7. Magnolia
The effects of magnolia tea on sleep hasn’t been studied extensively, but anecdotal evidence supports the use of magnolia bark as a potential sleep aid.
Some research shows that magnolia bark contains several active compounds that may help reduce anxiety and improve sleep in certain populations.
8. Passionflower
Compared to some of the other herbs on this list, the use of passion flower as a medicinal herb didn’t start until a bit later in our history – around the 19th century – but its impact on sleep is becoming more apparent.
Some research supports the use of passionflower as a mild sedative and sleep remedy.
Herbs and herbal infusions have been used in traditional medicine for hundreds of years.
Drinking herbal teas can offer many potential health benefits, including better quality and quantity of sleep.
I regularly drink herbal teas as part of my usual evening ritual, and they help me calm down and get ready for rest.
Most are safe, but we should always consult with our healthcare providers first if we are taking any other medications or have a clinical sleep disorder.
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