Teas for sleep: which ones work and how to prepare them
Partilhar
A hot cup of tea before bed is one of the oldest rituals there is. Some even help you relax, while others are mainly valued for the habit of slowing down. It's worth knowing how to distinguish between them.
I'm Ana Cristina, Dreamura's Sleep Consultant. Here are the teas I usually suggest and how to make the most of them.
Does it work or is it just a ritual?
Both at the same time. Some plants have compounds that help calm you down. But a large part of the effect comes from stopping, warming your hands on the cup, and slowing down 30 minutes before bed.
Chamomile
The most well-known and the mildest. It contains apigenin, a compound associated with relaxation. Good for those who want a calming tea without a strong flavor.
Valerian
The one with the most evidence for helping you fall asleep. The taste and smell are intense — many people prefer it mixed with other plants. It should be drunk at night, not during the day.
Linden
Traditional in Portugal, light and floral. Helps to relax and is well-suited for those who feel tense at the end of the day.
Lemon balm (melissa)
Mild, with a touch of lemon. Often used with valerian to soften the flavor and enhance the calming effect.
Passionflower
Less common, but traditionally used for mental agitation. A good option for those whose minds race at bedtime.
How to prepare
Water at about 90°C, not boiling vigorously. Infuse for 5 to 7 minutes, covered, to preserve the oils. Drink 30 to 60 minutes before bed, without sugar.
A practical warning: don't drink large quantities of liquid close to bedtime, or you'll wake up in the middle of the night to go to the bathroom.
What not to expect
No tea is a sleeping pill. If your difficulty is staying asleep, or if you wake up with pain, tea won't solve it — the environment and mattress support weigh much more heavily.
"Tea prepares the mind for sleep. The mattress decides if you stay asleep." — Ana Cristina, Dreamura Sleep Consultant
Note: some plants are not recommended during pregnancy, breastfeeding, or with certain medications. If this applies to you, confirm with your doctor or pharmacist before taking them.
See also
