Yes, hot tea can help you sleep by promoting relaxation through warm liquids, comforting rituals, and natural compounds like L-theanine (in green tea) or calming herbs (chamomile, lavender, lemon balm, passionflower, valerian), but you must choose caffeine-free varieties and avoid sugar for best results, as caffeine disrupts sleep. The warmth, aroma, and ritual itself signal your body to wind down, though effects vary, and it's a complementary aid, not a cure for severe insomnia.
Some people experience a calming effect after drinking a warm, cup of tea before bedtime. At the same time, it's important to choose a tea that is free of sleep-disrupting caffeine. You should also avoid adding sugar to your tea before bedtime, since sugar can promote wakefulness.
The Best Herbal Teas for Sleep
Gamaldo recommends warm milk, chamomile tea and tart cherry juice for patients with sleep trouble. Though there isn't much scientific proof that any of these nighttime drinks work to improve your slumber, there's no harm in trying them, Gamaldo says.
Drink an Herbal Tea
Ross adds that lavender and lemon balm teas are also great, safe choices to help with insomnia during pregnancy. Some herbal teas are not recommended during pregnancy, so always check in with your doctor before brewing a cup.
For occasional help, over-the-counter remedies containing diphenhydramine are fairly safe. For more chronic sleep problems, lifestyle changes like abandoning television and electronics before bed are helpful. Pregnant people should not underestimate the effect of stress on their sleep.
Current data suggest that herbal medicinal products such as raspberry leaf, peppermint, chamomile, fennel and ginger used during pregnancy may be associated with adverse maternal and perinatal outcomes or toxicity from contaminants.
Relax, unwind and try meditation to help you sleep
Avoid electronic devices at least an hour before bed, as mobiles, tablets and computers all throw out blue light that stops sleep. Reading, listening to soft music or a podcast, or sleep meditation can all help if you have trouble sleeping.
Herbal teas like chamomile and valerian can help you fall asleep faster and improve your sleep quality. Drinking water throughout the day keeps you hydrated, which is important for better sleep.
3 hours before bed: No more food or alcohol. 2 hours before bed: No more work. 1 hour before bed: No more screen time (shut off all phones, TVs and computers). 0: The number of times you hit snooze in the morning.
Jilungin Bush Tea has a herbal and earthy taste and has long been used for its calming and relaxation benefits. Bruno Dann, Traditional Owner and Aboriginal Elder, says that this tea is known to put you to sleep... a long deep sleep.
Melatonin highest levels were found in chamomile and green tea. Most studied herbal infusions could contribute to the dietary intake of melatonin. Lipase, α-glucosidase, α-amylase, trypsin and chymotrypsin inhibitors were detected.
Black or Green Tea
Black and green teas both contain caffeine and are diuretics, so they don't make the best bedtime beverages for the same reasons as coffee, says Avidan.
Normally, 200-300 mg of caffeine daily is safe for most healthy adults. However, if you are anxious, easy to lose sleep, highly sensitive to caffeine or are taking certain medications, you'd better not drink too much tea nor to drink tea within 4 hours before your bedtime.
Tea contains tannins, which are chemical components that stimulate and create a sense of relaxation. Therefore, for some people, drinking tea can make them feel sleepy. However, tea also contains another component called caffeine, which maintains alertness and focus.
Chamomile tea: Tea made from the daisy-like Chamomile flower has multiple health benefits, including improving sleep quality, reducing anxiety and insomnia, relieving cold symptoms such as inflammation, and improving skin health.
Some people who want to reduce but not eliminate alcohol follow what's called the “1-2-3” rule for drinks: No more than one drink per hour. No more than two drinks per occasion. No more than three drinks per day.
Tryptophan, an amino acid that promotes serotonin production. Serotonin is a hormone that helps regulate your sleep. Your body can't produce tryptophan on its own — it has to be obtained through your diet. Good sources: turkey, chicken, fish, eggs, cheese, edamame, peanuts, tofu, quinoa and pumpkin seeds.
Instead, go to another room or a quiet corner and try a calming activity like reading a book, deep breathing exercises, or gentle stretching. Avoid screens and bright lights, as these can interfere with your body's natural sleep-wake cycle. Once you start to feel drowsy again, return to bed and try to fall asleep.
Koalas are thickset arboreal marsupials with a thick grey fur. Found only living in Australia, they mainly live in the eucalyptus trees and spend around 22 hours of their time sleeping (90%). They spend the other 10% of their day eating and sitting around.
Fragrine is a key active component of raspberry leaf tea and is therefore believed that some women experience Braxton hicks' contractions when they drink raspberry leaf tea.
People who want fast constipation relief can also try drinking hot beverages, especially caffeinated ones like coffee or regular tea. The temperature of the liquid can speed up digestive motility, and caffeine stimulates the bowels as well.
Pregnant women should also try to avoid all marinated foods, pickled goods, processed foods, foods that are high in monosodium glutamate, as well as caffeinated drinks like tea, coffee and carbonated drinks as these all contain substances which could have adverse effects on the health of your unborn child.