Sleepytime tea is unique among teas as it contains calming ingredients such as chamomile. These ingredients can calm the nervous system and modify the neurotransmitters involved in sleep.
The flowering herb has been used for centuries to facilitate sleep. It has also been used to relieve insomnia, promote overall well-being, and encourage healthy sleep. There have been several studies on chamomile teas and if they really work. Some studies have shown that the herb may help with anxiety, but this has not been confirmed. Other ingredients commonly found in sleepy teas include valerian root, passionflower, lemon balm, spearmint, and lemongrass.
Does Sleepytime Tea Work?
Although more studies need to be done into the effectiveness of chamomile, there has been a recent short-term trial that studied 40 healthy adults who drank sleep daily on a daily basis. The tea these people drank had ingredients consisting of valerian root and passionflower. This study was conducted for one and monitored sleep quality compared to those who did not drink sleepytime tea. Science does back up these ingredients, but it also could be mental that tea could help people fall asleep.
The routine of drinking sleepy tea before bedtime is a helpful part of good sleep hygiene. While stimulant beverages such as regular tea or coffee do not help sleep, sleepy tea is ideal for those looking for a calming, warm beverage before going to bed.
What is in Sleepytime Tea?
There are many kinds of sleepytime tea that you can choose from. The ingredients included in sleepytime tea to help you fall asleep are:
Magnolia Tea
Magnolia lowers a person’s levels of the alertness-producing hormone adrenaline, making it an ideal ingredient for a natural sleep aid for people who have stress and/or anxiety.
Low-Caffeine Green Tea
Low-caffeine green tea improves a person’s overall sleep quality and quantity because it does not have the stimulating effects of caffeine. It contains a sleep-promoting compound called theanine. Theanine works by reducing stress-related hormones and neuron excitement in a person’s brain, which allows your brain to relax before bedtime.
Chamomile Tea
Chamomile tea contains apigenin, an antioxidant that binds to certain receptors in your brain that may promote sleepiness and reduce insomnia. This type of tea is also known to help those who chronically have trouble sleeping and soothe a person’s nerves.
Lavender Tea
Drinking lavender tea is said to help people have a more restful sleep as it reduces the stress hormone, cortisol. Lavender can also calm the brain, boosting a person’s body’s dopamine production. Additionally, lavender’s aromatic qualities can even further relax someone.
Valerian Tea
Valerian tea can help a person fall asleep faster and have a better-quality sleep. It is traditionally used as a natural remedy for insomnia and anxiety.
Passionflower Tea
Passionflower tea has a calming effect that helps a person fall asleep faster. While not as well-known as other types of teas and ingredients, passionflower tea has an ability to reduce insomnia and anxiety.
Pros and Cons of Drinking Teas to Help You Sleep
Who Should Drink Bedtime Tea?
If you are having trouble sleeping, sleepytime tea could calm you to help you fall asleep quicker. Additionally, if you are having feelings of stress or anxiety, drinking sleepytime tea may relieve those symptoms.
How Long Does Sleepytime Tea Take to Work?
Drinking sleepytime tea that contains chamomile usually takes around 30-45 minutes to work.
Does Sleepytime Tea Benefit Sleep Apnea?
Although drinking a hot cup of herbal tea could aid in falling asleep at night, it is not a treatment for sleep apnea. Some feelings like tiredness and anxiety can be reversed by using all types of herbal and non-herbal medicine, but it is not a long-term fix for conditions like sleep apnea. Airways narrow and collapse during apneas causing people to wake up gasping for air, so sleepytime tea could help put patients back to sleep. However, it will not prevent any future apneas during a night’s sleep.
When Is the Ideal Time to Drink Sleepytime Tea?
Like most liquids before bedtime, you should stop about two hours before you go to bed. The same goes for sleepytime tea. However, enjoy your tea well ahead of bedtime. That’s so your sleep is not interrupted in the middle of the night by going to the bathroom.
Also, if you exercise in the evenings, a cup of sleepytime tea after a cardio workout can help you wind down for bedtime. Keep in mind that to get the most out of your tea, steep time is critical. The longer you allow your tea to steep, the stronger it gets.
Studies Related to Sleepytime Tea
In a study conducted in 2016, new mothers who drank chamomile tea every day for two weeks slept better than if they had not drunk chamomile tea. These mothers also have fewer signs and symptoms of depression than those who do not drink chamomile tea.
Another study in 2017 compared elderly patients to other elderly people in a 2011 study where they took doses of chamomile extract. The people in the 2017 study took larger doses than those in the 2011 study, and it was found that they slept much better. Even regardless of research, people tend to sleep better when they feel like they are taking something that will help them.
Are There Any Alternatives to Drinking Sleepytime Tea?
There are alternatives to sleepytime tea including some beverages that promote sleep if you do not want a hot beverage or simply do not like drinking tea. Almond milk, cow’s milk, and cherry juice have been shown some evidence to help with sleep. Along with a host of other herbal teas to choose from, you can also take herbal supplements. These teas are made including valerian, chamomile, lemon balm, and passionflower supplements as capsules.
What Are Risks or Side Effects Related to Sleepytime Tea?
Unless you have an allergy related to the herbs in any of the sleepytime teas, they are fairly safe as a bedtime sleep aid. However, there are some risks associated with overuse. Valerian, one ingredient of sleepytime tea, could cause some negative side effects. One sleepytime tea brand, Extra, has this ingredient in it and could cause headaches, dizziness, and stomach issues.
Also, pregnant women should use caution when using sleepytime teas. Chamomile, lemongrass, and other herbal ingredients should be avoided during pregnancy. Always consult with your doctor about your use of herbal teas during pregnancy.
How To Check Whether You Have Sleep Apnea?
If you struggle with sleep because of sleep apnea, sleepytime tea may not be the solution. It is important to get a diagnosis of sleep apnea to determine the best treatment. Getting diagnosed is easy with a home sleep apnea test.
Sleep Care Online offers a Complete Care package. Here is how it works:
- With the Complete Care Package, schedule a 10-minute telehealth visit with a healthcare provider to discuss symptoms, upcoming sleep study, test results, and discuss treatment options.
- A multi-night, disposable home sleep apnea test is mailed to your home to be completed at your convenience.
- A physician analyzes the sleep data and provides a prescription if needed.
- Schedule an optional follow-up appointment (additional fee applies).
- We connect you to sleep experts who can offer customized sleep therapy options, assistance in equipment purchase, and initial set-up.
Treatment for Sleep Apnea
If you are diagnosed with obstructive sleep apnea (OSA) you are most likely to receive PAP therapy as the recommended treatment. CPAP machines direct pressurized air through a hose and into a mask that you wear while asleep. This airflow will help keep the airway open, preventing apneas and ensuring a healthier sleep each night.
Alternatives such as BiPAP and APAP machines are also available if you find CPAP machines difficult to get used to during treatment. Check out the CPAP products The CPAP Shop has in stock and ready to ship.
Key Takeaways
Sleepytime tea is a generally healthy option for anyone who wants to prepare for sleep without the use of medicinal sleep aids. However, sleepytime teas may not entirely help with sleep apnea. You can make sleepytime tea part of your regular sleep hygiene schedule if you have sleep apnea. If you are not sure you have sleep apnea and are aware of sleep loss, seek proper diagnosis and treatment for OSA. Speak to your doctor about sleep loss issues and whether or not you need a sleep apnea test.
