A steaming cup of tea or coffee is usually the go-to option for many to recharge or soothe their senses, allowing for a momentary escape from the cacophony of life. Antioxidants present in these beverages provide an array of health benefits. However, they also contain caffeine that can disrupt sleep, which is why experts advise against tea or coffee later in the day. Interestingly, there are some caffeine-free teas that can help one relax and sleep better.
Do teas aid sleep?
The usual tea (derived from the leaves of Camellia sinensis) we drink contains caffeine, which makes one alert by interfering with the production of melatonin — a sleep-inducing hormone essential for initiating and maintaining good-quality sleep.
Most herbal teas, however, are devoid of caffeine; they play an important role in reducing stress and relaxing the muscles and brain, reducing sleep onset and improving sleep quality.
Herbal teas for better sleep
♦ Ashwagandha tea
Ashwagandha tea is known to have several health benefits. Powdered ashwagandha (also known as Indian ginseng) roots, when consumed as a decoction, reduce stress by regulating cortisol (stress hormone). “Ashwagandha tea can be consumed in the evening; it calms the nerves, de-stresses the muscles and relaxes the brain cells, thereby inducing sleep,” says Dr Jobby George, senior ayurvedic consultant, Navjeev Ayurveda Clinic, Bengaluru.
In addition, ashwagandha tea can help lower bad cholesterol and improve cognition, fertility levels and digestion. It also helps regulate metabolism and blood sugar levels by improving insulin sensitivity. It is prescribed to individuals who are experiencing immense stress or going through depression.
However, Dr George cautions that pregnant women should avoid this tea. People on medication should consult their healthcare provider before consuming ashwagandha tea on a regular basis.
♦ Chamomile tea
Tea brewed from chamomile as well as aromatherapy with its essential oils have been traditionally used to treat insomnia. Chamomile is widely regarded as a mild tranquillizer (sedative) and sleep-inducer.
“Chamomile is also a digestive relaxant and has been used to treat various gastrointestinal disorders, including flatulence, indigestion, diarrhea, anorexia, motion sickness and nausea. It helps relieve menstrual cramps as well,” says Dr Priyanka Rohatgi, chief clinical dietician, Apollo Hospitals, Bengaluru.
♦ Blue tea
Known as Shankhapusphi in the ayurvedic world, blue tea or butterfly pea tea is known to have brain-enhancing properties. It reduces headaches and calms the brain, thereby promoting a healthy sleep cycle. Full flowers, flower petals or other parts of the Clitoria ternatea plant can be consumed as a decoction with additives. Also rich in antioxidants, blue tea reduces mental fatigue and improves focus, concentration and calmness.
♦ Lavender tea
Lavender tea is made by brewing the purple buds of the Lavandula angustifolia plant with hot water. It is known to calm the nerves and lead to better sleep, says Dr Rohatgi.
It has a good antioxidant profile, says Sharanya Shastri, a sports and clinical nutritionist based in Bengaluru. “Lavender tea boosts immunity, promotes skin health and reduces oxidative stress in the body,” she explains.
“In addition, lavender tea, when consumed fresh, is known to bring down one’s anxiety levels, improve sleep and enhance overall health as well,” she adds.
♦ Brahmi tea
Brahmi, which has been used by ayurvedic practitioners for over 3000 years, is now attracting attention across the globe for commercial cultivation due to its potential memory-enhancing and revitalising properties. Besides being used as a diuretic, extract from this plant is also used for treating rheumatism, asthma and hoarseness. “A decoction made from the beautiful small creeper plant by adding jaggery not only boosts memory, but also destresses your body, thereby leading to better sleep,” says Dr George.
Moderation is vital
It is not wise to completely depend on these teas for getting proper sleep. One should also maintain a healthy lifestyle and good sleep hygiene practices, says Shastri. While the teas can be consumed in the evening (between 5 and 6pm), moderation is vital.
Individuals must be cautious while consuming these teas in case they are pregnant, allergic to the ingredients or on medication.
