The Actual 5 Best Teas for Sleep: Natural Solutions for Better Sleep Quality

I'm a bit of a sleep buff. 

I've read dozens of books, watched probably hundreds of hours of podcasts, and read so many studies on optimising sleep. 

And why not? Sleep accounts for about a third of our lives (if you're doing it correctly), and the dangers of getting it wrong can be fatal over time.

What's more, we're fighting for proper rest in a world that does everything possible to hook your attention, distract you, and keep you up. Tech giants want you scrolling late at night, mind-addled, and far more likely to make an impulse purchase.

At least, that's my theory.

It's up to you to fight back and protect yourself from modern threats like excessive screen time, binge-watching Netflix, consuming tons of caffeine, living with abundant stress, and so on.

However, while there are actually a surprising number of solutions that can help, drinking tea is a surprisingly simple yet effective approach that comes up time and time again.

Not just any tea, mind you, but specific herbal infusions backed by actual science. 

Because sharing is caring, today I'm guiding you through the rankings of the top 5 teas for sleep based on scientific evidence and giving you actionable tips to maximise their snooze-inducing powers.

Let's get into it.

What's the science of sleep and tea?

Sleep, as we all know, isn't just about closing your eyes and hoping for the best. It's a complex process involving intricate cycles and a delicate balance of neurochemicals. 

Two key players in this sleep symphony are GABA (gamma-aminobutyric acid) and cortisol.

GABA is like your brain's natural chill pill, calming neural activity and promoting relaxation. 

Cortisol, on the other hand, is a stress hormone that can keep you wired and awake when levels are high, especially at night.

Now, where does tea fit into all this? 

Well, certain compounds found in specific teas have been shown to interact with these sleep pathways. 

Some, like the apigenin in chamomile, bind to GABA receptors, mimicking the calming effect of GABA itself. 

Others, like the L-theanine in green tea, can help regulate cortisol levels, reducing stress and promoting relaxation without the drowsiness some experience.

Then there's the act of having a bedtime ritual, which can include sitting down, no screens, enjoying a simple cup of tea, maybe reading a book, or even just doing nothing, if you could dare to do that.

All of these help put your mind, body, and spirit in the perfect state for restful sleep.

However, this is important: tea is just one piece of the puzzle. 

We can't expect a single cup to magically erase years of bad sleep habits. This is a process that includes lots of different factors, tea being a part of that. 

Include as one of the several daily habits and you can create a quality foundation for proper sleep that really can, and does, make your life better.

Top 5 teas for sleep

#1 - Chamomile tea

Chamomile, with its delicate floral aroma, is practically synonymous with relaxation. And for good reason. 

This is a well-known herbal tea that many old wives' tales would fall as the go-to for proper sleep, but this isn't folklore. There's some real science here.

The key ingredient here is apigenin, a powerful antioxidant that, as I mentioned earlier, binds to GABA receptors in the brain.

Think of it as a natural sedative, gently easing you into a state of calm. Numerous studies have demonstrated chamomile's effectiveness in improving sleep quality.

#2 - Valerian root tea

Valerian root is a bit of a powerhouse when it comes to sleep. It's known for its earthy scent (some find it a bit strong, to be honest!), but its effects on sleep are undeniable. 

Valerian increases GABA levels in the brain, further enhancing its calming properties. Research has shown that valerian can reduce sleep latency, which is your time to fall asleep, also known as that frustrating period of time you spend tossing and turning before finally drifting off. 

A meta-analysis published in Sleep Medicine Reviews (Fernández-Pérez et al., 2017) concluded that valerian is effective in improving overall sleep quality.

Again, just a heads-up: Valerian can be quite potent, so start with a small dose and see how you react. Experiment with it. It's all about finding what works for you.

#3 - Lavender tea

Ah, lavender. Its soothing aroma alone is enough to make you feel more relaxed. However, lavender is more than just a pretty scent; it boasts some serious sleep-promoting benefits. 

The magic here lies in linalool, a compound that not only smells amazing but also reduces cortisol levels and boosts dopamine, the "feel-good" neurotransmitter. 

This dual action helps alleviate anxiety and create a sense of calm conducive to sleep. Studies have even shown lavender's effectiveness in improving sleep quality in older adults, a population often plagued by sleep issues. 

And if you love lavender enough, you can even add a few drops of lavender essential oil to your diffuser for an extra dose of aromatherapy.

#4 - Passionflower tea

Passionflower is another herb that's been traditionally used for its calming effects. 

Like valerian, it works by enhancing GABA production in the brain. Recent research has explored its potential for treating anxiety-related insomnia, with some trials indicating that it can prolong sleep duration and improve overall sleep satisfaction. 

A study published in the Journal of Ethnopharmacology (Akhondzadeh et al., 2001) found that passionflower was comparable to a commonly prescribed benzodiazepine medication in reducing anxiety before surgery, suggesting its potential as a natural anxiolytic.

#5 - Low-caffeine green tea

Now, I know what you're thinking: green tea? Isn't that caffeinated? And you're right, it is, but hear me out. 

Low-caffeine green tea, particularly varieties like Sencha or Gyokuro, are rich in L-theanine, an amino acid that counteracts the stimulatory effects of caffeine. 

L-theanine promotes relaxation without causing drowsiness, making it a great option for those sensitive to caffeine but still want the other health benefits of green tea. 

A 2017 study in Nutrients (Unno et al.) showed that L-theanine improved sleep quality in a group of healthy adults. It's all about finding the right balance.

How to prepare and consume tea for sleep

So, let's say you've picked a tea to try, or you've even found one you love and want to stick with; where do you go from here?

Well, you need to make and consume it correctly, almost ritualistically, to get the best results.

First things first: quality matters.

Whenever possible, opt for loose-leaf tea or high-quality tea bags from reputable brands. This ensures you're getting the full spectrum of beneficial compounds without any unwanted additives.

For brewing, follow the specific instructions for each type of tea. 

Generally, herbal teas like chamomile, valerian, and lavender benefit from a longer steeping time – around 5-7 minutes – to extract their full flavour and potency. 

Use boiling water for these infusions. Green tea, on the other hand, is a bit more delicate. 

Steep it for 2-3 minutes in water that's just below boiling to avoid bitterness.

Timing is key.

For best results, aim to drink your chosen sleep tea about 1-2 hours before bedtime. This gives the active compounds time to work their magic and prepare your body for sleep. Make it part of a relaxing bedtime ritual. 

Dim the lights, put away your phone, and savour the warmth and aroma of your tea. It's a perfect way to wind down after a long day. I personally love to curl up with a book and a cup of chamomile tea about an hour before I hit the hay.

It's my little signal to my body that it's time to start winding down. Do this enough times over time, and your body will fall into the routine that delivers even better results.

Other sleep hygiene tips

To be clear, teas are not a miracle potion that will cure your sleep woes but instead are part of the process. The aim is to build up a proper sleep hygiene foundation that covers everything as best you can (there's no such thing as perfect - you're only human), and tea is a part of that.

By sleep hygiene, I'm referring to a range of habits and practices that contribute to consistent, restful sleep. 

Here are some tips to help with that.

One of the most crucial elements is establishing a regular sleep schedule. 

Try to go to bed and wake up around the same time each day, even on weekends. This helps regulate your body's natural sleep-wake cycle, also known as your circadian rhythm.  

Creating a relaxing sleep environment is also essential. 

Make sure your bedroom is dark, quiet, and cool. Invest in a comfortable mattress and pillows. Think of your bedroom as a sleep sanctuary, a place where your body and mind can truly unwind.

Another key factor is what you do before bed. 

Avoid caffeine and alcohol close to bedtime, as these substances can interfere with sleep. Similarly, try to limit screen time in the evening, as the blue light emitted from electronic devices can suppress melatonin production, a hormone that regulates sleep.

Stress management is also crucial for good sleep. 

Find healthy ways to manage stress, such as exercise, meditation, or spending time in nature. A warm bath before bed can also be incredibly relaxing. I personally find that a gentle yoga routine before bed helps me unwind and prepare for sleep.

Finally, if you're consistently struggling with sleep, don't hesitate to consult with a healthcare professional. 

They can help identify any underlying medical conditions contributing to your sleep problems and recommend appropriate treatment options. Sometimes, what we perceive as a simple sleep issue can be a symptom of something more complex.

Wrapping up

Alright, so there you have it – the top 5 teas for sleep, backed by science and some mega tips to help build your whole sleep hygiene efforts to life. 

From the gentle nudge of chamomile to the more potent effects of valerian, these herbal infusions offer a natural pathway to better sleep. But remember, these teas work best as part of a holistic approach. 

Think of them as key players in your sleep team, but they need the support of good sleep hygiene practices to really shine. 

Prioritise a consistent sleep schedule, cultivate a relaxing bedtime routine, and manage stress effectively. 

Now, if you're looking for a truly premium sleep tea experience, check out our very own Cydno Sleep Tea. We've crafted a unique and beautiful tea specifically designed to promote relaxation and restful sleep. 

You can find them here on the website, and we're confident you'll find them a great way to elevate your bedtime ritual and give your sleep the extra support it deserves.