A good night’s sleep is such an important part of our health and overall well-being, yet working moms often fall short of the recommended 7-9 hours every night. Sleep deprivation is pretty common among moms in general, with most of us only logging a measly 5.7 hours a night on average.

It’s no doubt that getting enough sleep is a struggle. With poor sleep being a major contributing factor to burnout, stress, and anxiety among working moms, we’re constantly looking for ways to get more and better sleep without relying on medications. There are a number of natural ways to promote quality sleep, including good sleep hygiene habits, stress-relief and mindfulness techniques, and calming self-care routines. What these methods have in common is that they promote a state of mental and physical relaxation, which helps prepare our bodies for rest.

Herbal teas also have the potential to help us relax and sleep better, and there are a number of them out there that can help with sleep. It doesn’t take much time or effort to brew a cup of tea, making it an ideal option for busy working moms who are looking for simple, natural, and efficient solutions to our common sleep problems.

Herbal Tea Versus True Tea

Did you know that herbal tea is not actually considered true tea?

True tea is made from the leaves of the Camellia Sinensis bush and consists of Black, Green, White, and Oolong varieties. On the other hand, herbal teas (also called herbal infusions or tisanes) are made by steeping other plants and plant parts besides Camellia Sinensis in hot water. That includes things like lavender, chamomile, hibiscus, or any other plant, flower, or spice.

True teas also contain caffeine, whereas herbal teas typically don’t. That’s an important difference to consider if the goal is to get more sleep, since drinking caffeine too close to bedtime can be disruptive to nighttime rest.

How Herbal Tea Helps Us Sleep

Across the world and throughout history, herbal infusions have been used to promote sleep, relaxation, and stress relief. While humans have long recognized the health benefits of drinking herbal teas, researchers have started to provide more insight into how exactly they work.

Routine

Bedtime routines – such as drinking a warm cup of tea in the evening before bed – can have positive psychological benefits when it comes to sleep. They create a sense of predictability and structure, help us to relax, and signal to the brain that it’s time to rest. After dealing with work and kids all day, it’s normal to be pretty wired even after the day is done. Practicing a daily routine like drinking warm tea at night helps us decompress and switch from awake and alert to rest mode.

Plant Compounds

In addition to their psychological influences, herbal teas contain a wide range of plant compounds (phytochemicals) that work through biological mechanisms. Some interact with receptors and chemicals in the brain to help promote sleep, while others help our muscles and nervous systems relax. The ways in which these compounds interact with our bodies is quite complex and not yet fully understood. There’s still a long way to go in isolating which phytochemicals are biologically active and how they work, but research is beginning to explore these connections.

9 Herbal Teas That Promote Better Sleep

Herbal teas are a natural alternative to sleep-inducing medications, and most have little to no side effects. Many come as infusions of multiple herbs to deliver a unique aroma and flavor. Here are 9 herbal infusions that promote a good night’s sleep:

Valerian

Maybe it’s because I’m a big Game of Thrones fan, but valerian tea is one of my favorite herbal teas to drink for sleep. The name isn’t the only thing I like, either – 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 infusion used 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, stress, and nervous system excitability.

Chamomile

Chamomile has been used as a healing herb since ancient times for its anti-inflammatory and health-boosting properties. As far as its effects on sleep, studies suggest that chamomile can improve sleep quality, but not necessarily sleep duration. It may also help manage anxiety, which can be disruptive to a good night’s sleep.

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. If you like citrus, you’ll probably like this tea – it has a light, refreshing, lemony-minty flavor and smell.

Mulberry

Mulberry leaf is well-known among practitioners of traditional Chinese medicine. Among its various medicinal 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.

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.

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 lot of evidence about the efficacy of hops infusions on sleep, but certain types of hops extract might help to improve sleep quality and anxiety.

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.

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. Busy working moms, who often struggle with inadequate and poor quality sleep, might benefit from the sedative effects of some herbal teas. Most are safe, but if you are taking other medications, be sure to consult with your healthcare provider about possible herb-drug interactions.

9 Herbal Teas For Relaxation And Better Sleep