Seasonal Sleep Struggles? How to Drinking Tea Could Be the All-Year Answer

Have you ever noticed how your sleep changes with the seasons? 

It's not just you - this is real human biology - biology that so many of us seem to be so disconnected from and unaware of the consequences.

Put it this way, you've heard about how many animals, mammals, will hibernate during the winter months? Well, we're not so different, yet we live in a world full of bright lights, pinging computers and smartphones, and distractions. 

We feel as though we should have the same energy levels and health needs all year round, but how can that be the case when the world and our environments are constantly changing?

Surely our needs change, too?

Well, they do, and understanding this can help you seriously look after yourself, allowing you to give yourself what you need to thrive, whatever the season, and to be your best self. 

Of course, there's plenty to cover here (you've probably heard of SAD in the winter), but we're sticking with the topic of sleep in this guide. Get your sleep down, and you'll have a fundamental part of your health working for you.

So, in this guide - we're covering the seasons, how they affect sleep, and how you can use something as simple as tea to conquer those sleep struggles.

Let's dive in.

What are the spring sleep challenges and tea solutions?

Spring is a time of rebirth and renewal, but it can also be a real sleep wrecker. Think about it: pollen is in the air, triggering allergies that leave you congested and sneezing all night. 

Plus, we spring forward with Daylight Saving Time, messing with our internal clocks and delaying the release of melatonin, the sleep hormone. 

It's no wonder we feel so out of sync.

The trick to sleep success here is to combat these problems.

For starters, chamomile is my go-to for spring allergies. 

It's a natural anti-inflammatory that soothes irritated nasal passages and calms the mind thanks to its mild sedative properties.

For an extra boost, try a chamomile blend with lemon balm. They work together synergistically to enhance the anti-inflammatory effects.

Another spring superstar is peppermint tea. 

The menthol in peppermint acts as a natural decongestant, clearing your sinuses so you can breathe easier at night. It also has muscle-relaxing properties that can help you unwind. I like to pair peppermint with nettle tea, another fantastic allergy fighter.

Finally, let's not forget about decaffeinated green tea. 

While you definitely want to steer clear of caffeinated teas before bed, the decaf version offers a secret weapon: L-theanine. This amino acid promotes relaxation without the stimulating effects of caffeine. 

It's the perfect way to ease into a peaceful slumber.

But don't forget, tea is best used as part of a more complete sleep hygiene practice, so here are a few lifestyle tweaks.

Invest in blackout curtains to block out the extra daylight and help regulate your sleep-wake cycle. And before bed, take a quick shower to rinse off any lingering pollen clinging to your clothes or hair.

Do these, and your springtime sleep will be far better, more curated, and more beneficial to your general health.

What are the summer sleep challenges and tea solutions?

Summer is all about sunshine and fun, but again, those long, glorious days can wreak havoc on our sleep. 

The extended daylight hours can delay the release of melatonin, making it harder to feel sleepy when bedtime rolls around. 

And let's not forget the heat. Those sweltering summer nights can disrupt our REM sleep and lead to more frequent awakenings. Especially if you're dealing with a loud fan.

Luckily, there are some refreshing herbal teas that can help you stay cool and catch some Zzz's even on the hottest nights. 

Lavender and passion flower teas are my summer go-to. 

The aroma alone is incredibly calming, and the linalool in lavender has been shown to lower heart rate and reduce stress. Passion flower is a much more summery take and still provides some great calming effects that allow me to drift off properly.

Personally, I love to brew a big batch of tea, let it cool, and serve it iced with a touch of honey. It's the perfect summer nightcap.

Another great option for summer sleep is lemon balm tea. 

This citrusy herb is known for its mood-boosting and anxiety-reducing properties. It's a fantastic way to unwind after a long summer day and combat any restlessness that might be keeping you awake.

Try a blend of hibiscus and rooibos for a refreshing and antioxidant-rich iced tea. 

Both are naturally caffeine-free and packed with health benefits. The bright, tart flavour of hibiscus pairs perfectly with the slightly sweet and earthy notes of rooibos. Add a squeeze of lime or orange for an extra burst of summer flavour.

Beyond tea, there are a few lifestyle adjustments that can make a big difference in your summer sleep.

Keeping your bedroom cool is essential. Aim for a temperature around 18.3°C (65°F) for optimal sleep. 

And try to avoid heavy meals close to bedtime. Instead, opt for light snacks rich in magnesium, like almonds or a banana. Magnesium helps to relax muscles and promote sleep.

What are the autumn sleep challenges and tea solutions?

As the leaves begin to change and a crispness fills the air, autumn brings its own set of sleep challenges. 

The days are getting shorter, and that reduction in sunlight can have a real impact on our serotonin levels, leading to feelings of fatigue and even seasonal depression. Plus, the fluctuating temperatures can make it tough to maintain a consistent sleep routine.

Ashwagandha is one of my favourite adaptogenic herbs. It helps the body manage stress by stabilising cortisol levels, particularly during seasonal changes. 

The classic "hug-in-a-mug".

Another excellent autumn tea is valerian root. 

This powerful herb increases GABA levels in the brain, which promotes relaxation and improves both sleep latency (how long it takes to fall asleep) and sleep quality. However, valerian can sometimes cause vivid dreams, so I recommend combining it with chamomile for a gentler effect.

To combat the autumn blues, try a citrus blend featuring orange or lemon. The uplifting aromas can help counteract feelings of lethargy, and the vitamin C boost is great for supporting your immune system as we head into the colder months.

In addition to tea, there are a few lifestyle tips that can help you adjust to the autumn season. 

Make sure to get some morning sunlight exposure to help reset your circadian rhythm. Even a short walk outside can make a difference. 

And if you're feeling anxious about the changing seasons, try journaling. It's a great way to process your thoughts and feelings and promote a sense of calm before bed.

What are the winter sleep challenges and tea solutions?

Winter can be a particularly challenging time for sleep. 

For many, shorter days and lack of sunlight can lead to Seasonal Affective Disorder (SAD), a type of depression characterised by hypersomnia (oversleeping), low mood, and fatigue. 

This is pretty natural for most people, especially here in the UK, where feeling sluggish, experiencing the winter blues, and a longing to hibernate in front of Netflix are all pretty common.

Vitamin D deficiency, often linked to reduced sun exposure, can also play a role in poor sleep quality and weakened immunity.

While I don't recommend fighting this and expecting yourself to operate the same as the high-energy you of the summer, there are some things you can do to lessen the suffering.

First, teas. 

Comforting and restorative teas that can help you cosy up and get a good night's sleep even on the coldest winter nights.

A valerian-chamomile blend is a fantastic choice for winter sleep. It combines valerian's sleep-inducing power with chamomile's calming effects, providing a dual-action approach to relaxation. 

The valerian helps you fall asleep quickly, while the chamomile enables you to stay asleep throughout the night.

For a warming and invigorating tea, try a spiced blend featuring cinnamon and ginger. These spices not only taste delicious but also improve circulation, which can be especially helpful during the cold winter months. 

I like to add a pinch of turmeric to my spiced tea for an extra anti-inflammatory boost.

To combat the winter blues and improve sleep quality, consider using a light therapy lamp. 

These lamps mimic the sunrise and can help regulate your circadian rhythm and boost vitamin D levels. And establish a relaxing bedtime routine. A warm bath followed by a cup of tea 60 minutes before bed can signal to your body that it's time to sleep.

What are some year-round tea tips for better sleep?

Before we wrap up, I want to share a few year-round tips for maximising the sleep-promoting benefits of tea.

First, timing is key. 

For best results, drink your herbal tea 30-60 minutes before you plan to go to bed. This gives the tea enough time to take effect without causing you to wake up in the middle of the night to use the bathroom. 

Also, be mindful of your caffeine intake. Avoid black and green teas after noon, as they can interfere with sleep. Stick to herbal teas or decaffeinated options in the afternoon and evening. 

Finally, create a consistent bedtime tea ritual. 

Pair your nightly cup of tea with other relaxing activities, like reading a book or practising meditation. This will signal to your body that it's time to wind down and prepare for sleep.

Wrapping up

Here's the thing - it's easy to think that you should just be the same old You all year round and that you should be somewhat consistent when it comes to health, energy levels, what you can achieve, levels of fatigue, and so on.

But as we've seen, it's naturally not the case, and to expect so can really hold you back and leave you feeling bad about yourself. It's not bad - it's just you being a human being reacting to the same seasons we humans have experienced for thousands of years.

The change and reaction to your environment are perfectly natural. The trick to thriving is to go with the flow of your natural biology.

And as above, a great way to do this is by adjusting your tea routine throughout the year, you can harness the power of herbal remedies to conquer seasonal sleep struggles. 

From soothing spring allergies with chamomile to staying cool on summer nights with lavender and passion flowers, from boosting your mood in autumn with ashwagandha to warding off winter blues with a spiced blend, tea can be your ally in achieving restful and restorative sleep. 

But that said, it's all about what works for you. If you love passion flower tea generally, then absolutely enjoy them all year round. Do what you love. If green tea is more your thing, then fill your boots and have fun! 

Whatever your go-to becomes, just remember that sleep is essential for our physical and mental well-being, and even small changes to our daily habits can make a big difference. 

Ready to explore the world of sleep-enhancing teas? Discover the perfect wind down for your evenings at Cydno Sleep Tea today.

Here's to good and proper rest.