Sip your way to a good night's sleep: The power of tea

Certain types of tea, particularly herbal varieties, possess properties that can promote relaxation and improve sleep quality. To help you sleep better, medical experts explore the calming properties of different types of tea and share tips for optimal sleep

Tea has been sipped for generations across the globe. While some rely on it for their dose of energy, some prefer its soothing properties at the end of the day. A warm tea can be a relaxing ritual to prepare for a restful night's sleep. The key differentiator is the content of caffeine, which varies across teas. While black and green teas contain higher levels of caffeine which may delay or disrupt sleep, blends of herbal teas are potentially beneficial for relaxation and sleep quality. To better understand the science behind the calming effects of sleep-promoting teas, medical experts outline varying caffeine levels, and the types of tea which may help induce sleep. To help you leverage the soothing elements of tea, experts also share tips for a nighttime tea routine.

Benefits of drinking tea before bedtime

Choosing the right type of tea, and consuming it in the right manner can help derive many health benefits, according to Trupti Padhi, a certified diabetic educator who consults on Practo. “Drinking tea before bedtime may reduce stress and anxiety while promoting relaxation and mental ease. It may help eliminate headaches, especially those associated with stress or fatigue, while increasing metabolism, which helps reduce body weight,” explains Padhi.

She further poses that many decaffeinated teas have antioxidants that are proven to fight oxidative stress and help reduce the risk of many chronic diseases. “Tea also helps with digestion, so it's a great option after dinner to help reduce bloating. Herbal teas also help maintain hormonal balance, which is essential for good sleep patterns, and some teas help control blood sugar levels, thus preventing sugar-related sleep disruptions,” the dietician adds.

What is the ideal time to drink tea before bed? “The best time to have tea is about 1 to 2 hours before going to bed. This provides the body with enough time to absorb the relaxing and calming elements of the tea, thus preparing the body for sleep. Taking tea at this time also saves from the risk of waking during the night for bathroom trips that may break up sleep,” advises Padhi.

Teas that help induce sleep

Tea has been an intrinsic part of many cultures across the globe. For centuries, people have turned to tea for its medicinal properties. “Some of the extracts found in teas have been scientifically proven to cause relaxation and especially to improve sleep quality. These compounds interact with brain receptors or hormonal pathways, creating a calming effect,” says Dr Thousia Hassan, consultant-dietitian and nutritionist at Motherhood Hospitals, Bangalore. She shares five well-known types of tea that induce sleep:

Chamomile tea
A cup of chamomile tea is famed for its mild sedative ability owing to apigenin, a bioflavonoid, which influences the receptors in the brain.  It may contribute to reducing anxiety and causing sleepiness as well.

Lavender tea
Known for its relaxing properties, lavender tea is made from the dried flowers of the lavender plant. The presence of linalool and linalyl acetate stimulates parasympathetic reactions, which helps one to relax by reducing stress and may improve the quality of sleep.

Valerian root tea
Tea made from valerian root contains valepotriates, particularly valeric acid, which may increase the brain's uptake of gamma-aminobutyric acid (GABA). GABA is a neurotransmitter associated with relaxation and sleep, and it is thought to be involved in the calming effects of valerian root.

Peppermint tea
Peppermint tea is a popular beverage known for its refreshing flavour and potential health benefits. While it doesn't have a numbing effect, it can be helpful in managing digestive issues and promoting relaxation, which may indirectly contribute to better sleep.

Passionflower tea
Passionflower tea may help reduce nervousness by increasing levels of apigenin, a compound that may enhance the activity of GABA, a neurotransmitter that promotes relaxation and sounder sleep.

Also Read: Hibiscus tea to oats: Are these foods really good for your health?

How do caffeine levels in different teas affect sleep?

While some teas, such as green and black, contain caffeine and may interfere with sleep, others are known for their calming and relaxing properties that can promote better sleep. To further your understanding, Hassan outlines different caffeine levels of the most commonly consumed teas:

Black Tea
It contains the highest amount of caffeine among all teas 40 to 70 mg in each cup. It has a kind of stimulating effect, and it may be quite difficult to get to sleep after taking it (if it's consumed in the evening). There are similar options without caffeine which are more suitable in the evenings.

Green Tea
Contains a more moderate amount of caffeine, around 20 to 45 mg per serving. The caffeine content present in green tea boosts the nervous system but is balanced by L-theanine which has a calming effect. Green tea can be consumed in the early evening.

Oolong Tea
Oolong contains 30 to 50 mg of caffeine per cup, which makes it not suitable for nighttime. This tea contains even more antioxidants than coffee, so it is best suited for daytime lounging.

White Tea
Similar to green tea, a cup of white averages 15–30 mg. It has the lowest concentration of all caffeinated tea types. As white tea has lower levels of caffeine compared to others, it is less likely to cause sleep disruptions.

Herbal teas
Drinking herbal teas, such as chamomile, peppermint and rooibos, is the safest option for those who wish to drink tea in the evenings or at night. All 100 per cent herbal teas contain no caffeine, and won’t disturb your sleep.

Tips for optimal sleep

To maximise the sleep-enhancing benefits of tea, Padhi lists best practices for preparing and consuming tea at night:

No sugar
Do not add sugar to your tea since adding sugars can cause spikes in blood sugar levels, leading to frequent urination and sleep disturbances.

De-caffeinated tea
Opt for decaffeinated teas instead of caffeinated ones to avoid the stimulation effects of caffeine.

Warm tea
Warm tea calms the body and the mind, making it possible to relax and drift into sleep.

Avoid adding milk
Avoid adding milk to bedtime tea as it could cause gas or bloating that would interfere with one's comfort while sleeping.

Limit tea intake
Consume tea 1 to 2 hours before bedtime and in moderation. Excessive caffeine can disrupt sleep patterns.

Sleep hygiene routine
In addition to drinking tea, avoid electronic devices at least an hour before bedtime, read a soothing book, listen to calming music, or do some breathing exercises or gentle yoga to ensure a good night's sleep.

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