Tea vs. Sleep Medications: Exploring Natural Alternatives for Better Sleep

Should you reach for herbal tea for insomnia or stick with traditional sleep aids like sleeping pills? If you ask us, it's all about getting quality sleep after a warming cup of bedtime tea. While we are usually crazy about highly caffeinated brews to power your day with energy and focus, there's a time and place for soothing herbal teas - and that's during your nighttime routine.

This guide explores whether herbal infusions can provide sleep benefits as effectively as medication, taking a closer look at how certain herbal ingredients can provide you with restful sleep and even mental health benefits. Did you know that some herbal ingredients like rhodiola can reduce depressive symptoms?!

So, before you reach for that box of Traditional Medicinals, read this guide to find out which ingredients are genuinely worth brewing before bed.

Sleep Aid Teas

Herbal tea is a popular remedy to help you fall asleep. Some herbal teas are supposedly able to prompt a restful night's sleep, while others are simply for falling asleep or improving sleep quality. It depends on the ingredients, as it's the herb content that determines the effectiveness of the brew!

Sleep teas are often a mix of different herbal ingredients, including:

• Lemon balm tea,
• Chamomile tea,
• Valerian root tea,
• Lavender tea,
• Mint tea.

These are served plain or with a teaspoon of honey right before bed, to give the drinker a good night's sleep... apparently. But what does the science say? Let's take a closer look.

Effectiveness

The effectiveness of your herbal loose leaf tea (or teabags - we don't judge here!) depends on the ingredients. But how you brew them also impacts the result. Generally, brewing long and hot is the best way to draw as much nutrition from the tea into the water as possible. So, let the bag sit for at least 5 minutes and keep it in there as you start to sip!

Here are some of the top herbal sleep aid ingredients, according to the latest science:

• Chamomile - the queen of sleep aids! Chamomile has undergone numerous studies and reviews to determine its impact on sleep quality. This is without doubt the best tea for sleep you could try. One systematic review and meta-analysis found that there was "a significant improvement in sleep quality after chamomile administration". Another article notes that chamomile is a key nutraceutical for treating sleep disorders like insomnia.
• Valerian root - after chamomile, the one tea for sleep that's most popular is valerian root. If you want deep sleep and stress relief, valerian is the one for you. A systematic review notes that insomnia impacts up to one-third of the adult population and that the available evidence suggests that valerian might improve sleep quality without producing unwanted side effects.
• Lemon balm - this leafy green herb that's often found in tea for sleep has been investigated for its potential to ease sleep disorders as well as anxiety and depression, according to one review. A randomized controlled trial found that the combination of lemon balm and valerian could be particularly potent for reducing symptoms of sleep disorders during menopause.
• Lavender - adding lavender to your evening routine can help you calm down the nervous system and prepare for your nightly ritual. Often used for aromatherapy, there's evidence that lavender could be one of the best teas for "sleep disorders in a wide variety of populations and diseases."

Most importantly, to reap the benefits of these calming herbs, you need to be ready for relaxation. Drinking your herbal blend while rocking out to Metallica isn't it!

Safety

So, a cup of herbal tea for nighttime relaxation can be effective. But is it safe? The short answer is yes. Unless you drink liters and liters of your soothing sleep tea (in which case it will hardly be soothing!), you are unlikely to get any adverse side effects. One or two cups in the evening is not going to do much harm and may just send you off to sleep.

However, there is such a thing as a tea allergy. You can be allergic to one (or multiple) of the ingredients in herbal caffeine-free tea.

• Chamomile - unfortunately, chamomile is part of the Asteraceae family, which it is possible (although highly unlikely) to be allergic to. This family of plants also contains marigolds and chrysanthemums, which are both ingredients in other teas that you should avoid.
• Hibiscus - if you struggle with tannins, whether they're in wine, traditional tea, or chocolate, you'll also have a problem with hibiscus tea. Thankfully, there's no hibiscus in Zest's bestselling Sleep Tea.
• Licorice - although technically not an allergen, licorice can be a problem for anyone with hypertension. If you have hypertension or think you have it, then speak to your doctor before drinking any tea that can improve sleep with the help of licorice.

On that note, you must speak to your doctor if you are taking any medications or have experienced allergies in the past. They'll let you know if it's safe to consume herbal teas for relaxing at night and which ingredients to avoid.

P.S. If you're thinking about choosing a caffeine-free tea that's undergone decaffeination, think again. Even if you avoid the chemical process and choose a tea that is decaffeinated with the Swiss Water Process, there are still a few mg of caffeine lurking around to keep you up at night!

Flavor

The flavor profile of the sleep tea you choose is important. If it doesn't have a soothing feel, or it leaves a bad taste in your mouth overnight, then it won't be effective. This is especially important if you want to get into the habit of drinking a cup of relaxing tea before bed every night.

Herbs have varying flavors, from the soft and almost soapy flavor of lavender to the mellow hay notes of chamomile. We think these flavors are delicious, but we have to admit that it all comes down to personal taste. If your idea of relaxation isn't a mouthful of herbs, then you might consider sleep medications instead (see below).

One final note: you can always sweeten your tea with a good teaspoon of honey to improve the flavor. Alternatively, you can ice your herbal teas to mellow out the flavor even more. There's no rule saying you can't drink iced tea right before bed.

Medication

As an alternative to the yummy flavors of lemon balm and chamomile tea, you can opt for sleep medication. We're classifying any ingredient - pharmaceutical or not - that's taken as a medication rather than brewed as a tea into this category.

Sleep medications and supplements you might try include:

• Magnesium supplements,
• Melatonin supplements,
• Herbal supplements (the same suspects for herbal loose leaf tea, in pill form),
• Doxylamine succinate (ZzzQuil and other brands),
• Diphenhydramine HCl.

You can find these sleep aids in the form of pills, tablets, drinks (concentrate or otherwise) and even powders. Read the instructions carefully - unlike a cup of tea that can just be brewed to the right strength, these relaxation supplements come in specific doses. This will also allow you to compare the strength of each between brands.

But before we get into flavors and doses, are these bedtime supplements actually effective?

Effectiveness

Let's break this down by active ingredient:

• Magnesium - taking up to 350mg of magnesium is reported to help you sleep for longer, enjoy better sleep quality, and wake up feeling fully awake. It's estimated that up to 50% of Americans aren't getting enough magnesium in their diets, so a magnesium supplement might be a good idea.
• Melatonin - this ingredient is actually a hormone that your body naturally produces. When melatonin levels rise (usually in the evening) it signals to your body that's time to unwind and sleep. By taking melatonin supplements, you can help trigger this process. There's also been some indication that melatonin could be used to promote healthy mental aging.
• Doxylamine succinate - this ingredient is an antihistamine medication that's also used as a sleep aid at night. Doxylamine succinate blocks substances that your body naturally creates but it's the relaxing properties that make it a popular bedtime medication. You might be prescribed this medication by your doctor or purchase it over-the-counter.
• Diphenhydramine HCl - yes, it's another antihistamine. This one is also a sedative! Diphenhydramine HCl is used to treat insomnia, colds, and allergy symptoms. Just like doxylamine succinate, you might be prescribed this medication by your doctor or it can be purchased over-the-counter.

The last two sleep aids are arguably the most effective... but they come with potential adverse health effects. While they are safe to take at the dose and duration listed on the box (or as directed by your doctor), taking too much of these calming medications can lead to serious side effects.

Safety

For melatonin and magnesium supplements, there's very little concern over their safety. Just like with taking other vitamins and minerals, your body will dispel what it doesn't need. In some cases, you might experience mild side effects like a headache or dizziness - just stop taking the supplement and the side effects should pass.

Of course, you should always seek medical help if you experience severe side effects or if your side effects don't fade after you stop taking the supplement.

As for the doxylamine succinate and diphenhydramine HCl, there are some safety concerns to keep in mind.

• Doxylamine succinate - side effects include stomach upset, constipation, blurred vision, dry mouth, dizziness and decreased coordination. Doxylamine succinate may interact with muscle relaxers, cough relieves, opioid painkillers and other substances that cause drowsiness.
• Diphenhydramine HCl - side effects include stomach upset, constipation, blurred vision, dry mouth and dizziness. This ingredient can also interact with other substances that cause drowsiness, including alcohol and opioid painkillers.

Do you need to be worried? If you follow your doctor's instructions, stick to the recommended dose, and seek medical advice if you experience any side effects, then no! But we wouldn't blame you for wanting to try a calming cup of tea first instead.

Flavor

One of the key reasons people choose these medications over tea made from herbs is that they don't have much taste! Instead of swallowing mouthfuls of flavorful herb tea, you just need to swallow a few pills or add a couple of drops of concentrate to your usual nightly beverage.

The abundance or lack of taste has no impact on the effectiveness of these sleepy time aids. You can reach deep sleep with the honeyed taste of chamomile or the flavorless taste of magnesium supplements.

Fall Asleep with Sleepy Teas

Choosing natural alternatives like loose leaf herb tea is a great way to ease yourself to sleep. Drinking a cup of lavender tea to reduce stress and unwind is also a chance to be mindful and create a meaningful nightly routine.

But which herbal teas should you choose?

Let's make it simple. Find a blend of:

• Chamomile,
• Lavender,
• Melatonin,
• L-Theanine (an in-depth explanation of this ingredient can be found here).

Yep, these are all ingredients in Zest Sleep Tea. We use a mix of calming herbs and supplements to create a potent blend to keep you calm, reduce anxiety, and send you off to sleep. Each teabag contains 2mg of melatonin and 15mg of L-Theanine, to help you unwind and recharge for whatever tomorrow brings.

Explore sleep tea.

FAQs

What is the best tea for insomnia?

Numerous herbal infusions have been shown to be effective for insomnia and other sleep disorders, including valerian root extract, lemon balm tea, and our personal favorite - organic chamomile.

What tea should I drink before bed?

Sleep teas are best consumed at night or before bed. Unlike a cup of caffeinated tea, these teas won't give you an energy boost. Instead, they keep you calm and may even reduce anxiety and stress. Tea made with chamomile flowers, valerian root, or a lavender herbal tea are all great choices.

Which tea keeps you awake?

Caffeinated teas like black tea, green tea and yerba matte will keep you awake and lead to poor sleep if consumed too close to bedtime. For teas that are suitable for your bedtime routine, choose a caffeine-free tea. Valerian or chamomile loose leaf tea can promote relaxation and send you off to sleep.

What herbs are good for sleep?

For a good night's rest, try lemon balm tea, chamomile tea, valerian tea, or lavender. These ingredients have shown promise in scientific studies for treating sleep disorders and promoting good quality sleep health.