Stress is called the silent killer for a reason. From anxiety to panic attacks to trouble sleeping, a dose of stress can do a number on your health. Yet most of us are so used to managing some stress or anxiety in our day-to-day lives that we tend to ignore the issue until it’s too late.
The good news? For those willing to make a few basic changes, tackling stress and anxiety can be as simple as updating your night-time routine and sipping on the right cup of tea.
Today, we’re going to be looking at the 5 best evidence-based teas for stress and anxiety you can use to unwind at the end of a stressful day. Not only do these teas promote relaxation, but they may help the 30% of people who suffer from chronic sleeplessness and insomnia too.
Consider enjoying a cup of one of these teas each day:
Probably the best-known choice for relaxation, chamomile tea is an ancient remedy for inflammation, anxiety, and insomnia. Some experts say that the effects of chamomile are similar to that of a mild tranquilizer.
- Chamomile is packed full of a substance called apigenin, which helps to decrease anxiety and initiate sleep. Studies have found that drinking around 400mg of chamomile extract a day can improve sleep quality.
- Further research has also gone on to show that postpartum women suffering from poor sleep quality were soothed with chamomile tea.
While not everyone will respond well to chamomile, the gentle taste and relaxing aroma are a great place to start if you suffer from stress.
The valerian herb is another substance that has appeared throughout the centuries as a cure for nervousness and insomnia. The product was also used in England during World War II as a way to relieve stress caused by air raids.
Valerian is one of the most popular sleep aids in the world today, and it’s available in both liquid and capsule form, as well as a tea. Researchers believe that valerian root may improve GABA levels in the body, which can improve sleepiness, and reduce anxiety.
- Studies into valerian root for insomnia indicate that it can reduce the amount of time it takes for a person to fall asleep at night and improve the quality of the sleep too. These studies also indicate minimal side effects after using valerian. There are no issues such as morning drowsiness to detract from the experience.
There are few things more relaxing than the smell of lavender. This sweet and soothing herb is championed for its ability to reduce stress and improve sleep quality. The substance is available in tea form as a way of encouraging relaxation and stronger sleeping patterns.
- According to one study, women who drank and enjoyed the aroma of lavender tea for two weeks had less fatigue than their counterparts
- Other studies indicate that reductions in heart rate and heart rate variability were evident in women who inhaled the scent of lavender for 12 weeks, twice per week.
Try sweetening this tea with honey for a unique sleeping experience.
Lemon Balm Tea
Lemon balm is an herb that actually comes from the mint family. Commonly used in aromatherapy, lemon balm is great for reducing stress and improving relaxation. Evidence suggests that lemon balm could be effective at increasing GABA levels, which improve sleepiness.
- Further studies show up to a 42% reduction in symptoms of insomnia after patients took a lemon balm extract for 15 days.
- The warm and refreshing lemon balm tea could be an incredible benefit to your night-time routine, and the flavor will likely appeal to plenty of people.
Made from the dried stems, flowers, and leaves of the Passiflora plant, passionflower tea is a traditional solution to feelings of anxiety and insomnia. Studies indicate that this substance may be suitable for improving sleep quality and insomnia.
- A study among 40 adults found that those drinking passionflower tea for one week reported a significantly better quality of sleep than their counterparts.
- Further studies have shown that a combination of passionflower and other relaxing substances like valerian root can be excellent for treating insomnia.
Sip Your Way to Sleep
Many delightful herbal teas are now making their way into the market as powerful sleep aids. Although these teas won’t eliminate the underlying cause of your sleeping or stress issues, they can help you to get the relaxation you need.
For those suffering from high levels of anxiety and stress, the teas above offer a natural solution to common issues like insomnia. However, if you are using these teas for sleep improvement, try to avoid using any sweeteners, as these could increase your blood sugar levels and make you feel more awake.
It can also be a good idea to avoid adding milk to certain teas before bed if you have any dairy sensitivities that might harm your stomach.
For a natural and pleasant alternative to pharmaceuticals, consider trying these teas to help relieve stress and support a great night of sleep that refreshes you.