By Leen Randell
Updated: Nov 13, 2024
10 Best Herbal Teas For Insomnia
Herbal teas for insomnia are a natural remedy that helps alleviate symptoms of sleeplessness and promotes relaxation.
These teas work by reducing stress and anxiety, regulating sleep patterns, and inducing a calm state, making it easier to fall asleep. The best herbal teas for insomnia include Valeriana officinalis, Passiflora incarnata, Lavandula angustifolia, Melissa officinalis, Avena sativa, Humulus lupulus, Scutellaria baicalensis, Ginkgo biloba, Camellia sinensis, and Zingiber officinale.
If left untreated, insomnia can severely impact daily life, leading to fatigue, decreased productivity, and strained relationships, ultimately affecting overall well-being and quality of life.
1. Valeriana officinalis
Valeriana officinalis teas helps with insomnia because it contains valerenic acid, a compound that interacts with the brain's GABA receptors, promoting relaxation and reducing anxiety.
The calming effects of Valeriana officinalis tea also help to slow down brain activity, making it easier to fall asleep. Additionally, the tea's sedative properties help to regulate the body's sleep-wake cycle, leading to improved sleep quality and duration.
As a result, Valeriana officinalis teas have been used for centuries as a natural remedy for insomnia and other sleep-related issues.
Medicinal Constituents
The list below shows the primary medicinal constituents in Valeriana officinalis teas that help with insomnia.
- Valerenic acid: This constituent helps with insomnia by acting as a GABA receptor agonist, which calms the nervous system and promotes relaxation.
- Valeranone: Valeranone contributes to the sedative and hypnotic effects of Valeriana officinalis by enhancing the activity of GABA, the primary inhibitory neurotransmitter in the brain.
- Isovaleric acid: Isovaleric acid exhibits a sedative effect by interacting with the GABA receptor and other neurotransmitter systems, ultimately leading to a decrease in anxiety and improved sleep quality.
Parts Used
The list below shows the primary parts of Valeriana officinalis used to make teas for insomnia.
- Roots: The roots of Valeriana officinalis are commonly used to make teas for insomnia due to their high concentration of valerenic acids, which have sedative properties.
- Roots: The roots are also used because they contain valepotriates, which help to regulate sleep patterns and reduce anxiety.
- Roots: Additionally, the roots of Valeriana officinalis are used for their ability to interact with the GABA receptors in the brain, promoting relaxation and reducing insomnia.
2. Passiflora incarnata
Passiflora incarnata teas helps with insomnia because it contains a wealth of calming compounds such as flavonoids, alkaloids, and glycosides.
These natural components work together to promote relaxation, reducing stress and anxiety that often contribute to sleep disturbances. By regulating the nervous system and promoting a state of tranquility, Passiflora incarnata teas can help individuals fall asleep faster and enjoy a deeper, more restful sleep.
As a result, it has been traditionally used to alleviate insomnia and improve overall sleep quality.
Medicinal Constituents
The list below shows the primary medicinal constituents in Passiflora incarnata teas that help with insomnia.
- Flavonoids: These plant compounds help reduce anxiety and stress levels, contributing to improved sleep quality.
- Alkaloids: These compounds interact with the brain's neurotransmitters to promote relaxation, reduce anxiety, and induce sleep.
- Isoflavones: These flavonoids possess anti-inflammatory properties, which can help reduce stress and anxiety, leading to better sleep.
Parts Used
The list below shows the primary parts of Passiflora incarnata used to make teas for insomnia.
- Leaves: They are used due to their high content of flavonoids and alkaloids, such as vitexin and passiflorine, which have sedative properties.
- Fruits: They are used as they contain a high concentration of flavonoids and alkaloids, including passiflorine, which helps in promoting relaxation and reducing insomnia.
- Roots: They are used as they contain a variety of bioactive compounds, including flavonoids and alkaloids, which have a sedative effect on the nervous system.
3. Lavandula angustifolia
Lavandula angustifolia teas helps with insomnia because its soothing properties promote relaxation and calmness, making it easier to fall asleep.
The tea's calming effects are attributed to the presence of linalool and linalyl acetate, two key compounds found in the lavender plant. These compounds help to reduce stress and anxiety, creating a peaceful environment that prepares the body for a restful night's sleep.
As a result, individuals can enjoy improved sleep quality and wake up feeling refreshed and rejuvenated.
Medicinal Constituents
The list below shows the primary medicinal constituents in Lavandula angustifolia teas that help with insomnia.
- Linalool: Acts as a natural sedative to promote relaxation and reduce anxiety, helping to improve sleep quality.
- Linalyl acetate: Exhibits a calming effect on the nervous system, reducing stress and promoting a peaceful state necessary for sleep.
- Lavandulol: Has a sedative effect on the brain, helping to regulate sleep patterns and reduce symptoms of insomnia.
Parts Used
The list below shows the primary parts of Lavandula angustifolia used to make teas for insomnia.
- Leaves: Lavandula angustifolia leaves are used in teas for insomnia as they contain calming properties that help reduce anxiety and promote relaxation.
- Flowers: Lavandula angustifolia flowers are used in teas for insomnia as they are rich in lavender oil, which has a soothing effect on the mind and body.
- Seeds: Lavandula angustifolia seeds are not commonly used in teas, however they have been reported to be used in some herbal preparations.
4. Melissa officinalis
Melissa officinalis teas helps with insomnia because of its calming and soothing properties, which promote relaxation and reduce stress.
The herb's ability to regulate the body's sleep-wake cycle and promote a sense of calmness makes it an effective remedy for insomnia. Additionally, Melissa officinalis teas have been shown to have a sedative effect on the nervous system, helping to quiet the mind and prepare the body for a restful night's sleep.
This results in improved sleep quality and duration.
Medicinal Constituents
The list below shows the primary medicinal constituents in Melissa officinalis teas that help with insomnia.
- Linalool: A terpene that acts as a natural relaxant and sedative, helping to reduce anxiety and promote a good night's sleep.
- Volatile oils: They have a calming effect on the nervous system, making it easier to fall asleep and stay asleep throughout the night.
- Rosmarinic acid: A phenolic compound that has a sedative effect and can help reduce stress and anxiety, leading to improved sleep quality.
Parts Used
The list below shows the primary parts of Melissa officinalis used to make teas for insomnia.
- Leaves: Melissa officinalis leaves are the most commonly used part for insomnia teas due to their high concentration of essential oils, particularly linalool and linalyl acetate, which have a calming effect.
- Flowers: Melissa officinalis flowers are used to make teas for insomnia because they contain a higher concentration of essential oils than leaves, providing a more potent sedative effect.
- Buds: Melissa officinalis buds are used in insomnia teas due to their high content of volatile oils, which help promote relaxation and reduce anxiety.
5. Avena sativa
Avena sativa teas helps with insomnia because it promotes relaxation and calms the mind, allowing for a peaceful night's sleep.
The soothing properties of oat straw extract in Avena sativa tea reduce stress and anxiety, making it easier to fall asleep. Additionally, this herbal tea regulates the body's internal clock, helping to improve sleep quality and duration.
As a natural sedative, Avena sativa tea enables the body to enter a state of deep relaxation, ensuring a restful and rejuvenating sleep.
Medicinal Constituents
The list below shows the primary medicinal constituents in Avena sativa teas that help with insomnia.
- Avenanthramides: Help with insomnia by reducing inflammation and promoting relaxation, thereby improving sleep quality.
- Fatty acids: Help with insomnia by regulating the body's sleep-wake cycle and promoting a restful sleep, possibly due to their ability to reduce cortisol levels.
- Silicic acid: Help with insomnia by reducing anxiety and stress, promoting a sense of calmness and relaxation, and improving sleep quality.
Parts Used
The list below shows the primary parts of Avena sativa used to make teas for insomnia.
- Seeds: Avena sativa seeds are commonly used to make teas due to their high content of tryptophan, which is converted into serotonin and melatonin in the brain, helping to regulate sleep.
- Leaves: Avena sativa leaves are used to make teas for insomnia due to their calming and sedative properties, which can help to reduce stress and anxiety that may be contributing to sleep disturbances.
- Flowers: Avena sativa flowers are used to make teas for insomnia due to their relaxing and soothing effects, which can help to calm the mind and body, promoting a good night's sleep.
6. Humulus lupulus
Humulus lupulus teas helps with insomnia because it contains a unique combination of compounds, including humulones and lupulones, which have a sedative effect on the body.
These compounds interact with the brain's GABA receptors, promoting relaxation and reducing anxiety levels. Additionally, the tea's soothing and calming properties help to quiet the mind, making it easier to fall asleep and stay asleep throughout the night.
As a result, many people find that drinking Humulus lupulus tea before bed leads to improved sleep quality and duration.
Medicinal Constituents
The list below shows the primary medicinal constituents in Humulus lupulus teas that help with insomnia.
- 8-prenylnaringenin: This prenylated flavonoid acts as a potent estrogen receptor agonist, which can help regulate the sleep-wake cycle by influencing the body's natural hormonal balance.
- Lupulone: This hop-derived sesquiterpene has sedative properties, contributing to its ability to promote relaxation and reduce stress, leading to improved sleep quality.
- Humulone: Similar to lupulone, humulone is another sesquiterpene with sedative effects, which can help reduce anxiety and promote a restful night's sleep.
Parts Used
The list below shows the primary parts of Humulus lupulus used to make teas for insomnia.
- Flowers: They are rich in flavonoids and essential oils, which have sedative properties that help promote relaxation and improve sleep quality.
- Leaves: They contain humulone, a compound that has a calming effect on the nervous system, making it easier to fall asleep and stay asleep.
- Stems: They are a source of humulone and other flavonoids, which can help reduce stress and anxiety, promoting a restful night's sleep.
7. Scutellaria baicalensis
Scutellaria baicalensis teas helps with insomnia because it promotes relaxation and calms the mind, making it easier to fall asleep.
The tea's active compounds, such as baicalein and baicalin, have sedative properties that help reduce stress and anxiety, common causes of insomnia. Additionally, the tea's anti-inflammatory effects may help alleviate pain and discomfort that can disrupt sleep.
By promoting a restful night's sleep, Scutellaria baicalensis teas can help improve overall sleep quality and duration, leading to better rest and recovery.
Medicinal Constituents
The list below shows the primary medicinal constituents in Scutellaria baicalensis teas that help with insomnia.
- Baicalein: As a flavonoid with sedative properties, Baicalein helps to calm the mind and body, promoting relaxation and reducing sleep disturbances.
- Baicalin: A flavonoid glycoside with a sedative effect, Baicalin helps to reduce anxiety and stress levels, leading to improved sleep quality and duration.
- Wogonin: A flavone with sedative and hypnotic properties, Wogonin helps to regulate sleep patterns and improve the quality of sleep, reducing insomnia symptoms.
Parts Used
The list below shows the primary parts of Scutellaria baicalensis used to make teas for insomnia.
- Roots: The roots of Scutellaria baicalensis are commonly used in teas for insomnia because they contain a high concentration of baicalein, a flavonoid that promotes relaxation.
- Leaves: The leaves of Scutellaria baicalensis are used in teas for insomnia due to their high content of flavonoids and terpenoids, which have a calming effect on the nervous system.
- Flowers: The flowers of Scutellaria baicalensis are used in teas for insomnia because they contain flavonoids and iridoids, which help regulate sleep patterns and promote relaxation.
8. Ginkgo biloba
Ginkgo biloba teas helps with insomnia because it promotes relaxation and calms the mind, making it easier to fall asleep.
The herb's antioxidant properties help reduce inflammation and oxidative stress, which can contribute to insomnia. Ginkgo biloba also enhances blood flow to the brain, improving cognitive function and reducing anxiety, common causes of sleep disturbances.
By promoting a sense of calm and reducing mental chatter, ginkgo biloba teas can help individuals achieve a restful night's sleep, improving the quality of their sleep and overall well-being.
Medicinal Constituents
The list below shows the primary medicinal constituents in Ginkgo biloba teas that help with insomnia.
- Flavonoids: They help improve sleep quality by reducing inflammation and oxidative stress, promoting relaxation and reducing anxiety.
- Terpenoids: They have a sedative effect, reducing stress and anxiety, and promoting a restful night's sleep by regulating the body's circadian rhythms.
- Bilobalide: It has a sedative effect, reducing anxiety and stress, and promoting relaxation, making it easier to fall asleep and stay asleep.
Parts Used
The list below shows the primary parts of Ginkgo biloba used to make teas for insomnia.
- Leaves: They are rich in flavonoids and terpenoids, which have a sedative effect and promote relaxation.
- Seeds: The seeds are believed to have a calming effect due to their high content of ginkgolic acid and bilobalide, which can help alleviate anxiety and insomnia.
- Buds: The buds are used in traditional medicine to treat anxiety and insomnia due to their high concentration of flavonoids and terpenoids, which have a sedative effect.
9. Camellia sinensis
Camellia sinensis teas helps with insomnia because they contain a unique combination of amino acids and L-theanine, which promotes relaxation and calms the mind.
The tea's soothing effects are also attributed to its ability to regulate the body's circadian rhythms, helping to establish a consistent sleep-wake cycle.
Furthermore, the tea's antioxidant properties may help reduce stress and anxiety, making it easier to fall asleep and stay asleep throughout the night, leading to a restful and rejuvenating sleep.
Medicinal Constituents
The list below shows the primary medicinal constituents in Camellia sinensis teas that help with insomnia.
- Flavonoids: These compounds have a calming effect on the nervous system, promoting relaxation and reducing stress levels, which can help alleviate insomnia.
- Theaflavins: Theaflavins have antioxidant properties that can reduce inflammation and promote a sense of calmness, making it easier to fall asleep and stay asleep.
- L-theanine: This amino acid has a sedative effect by reducing stress levels, promoting relaxation, and regulating sleep patterns, making it easier to fall into a deep sleep.
Parts Used
The list below shows the primary parts of Camellia sinensis used to make teas for insomnia.
- Leaves: The leaves are the most widely used part of Camellia sinensis for tea, as they contain caffeine, which helps increase alertness and improve sleep quality in some cases.
- Buds: Camellia sinensis buds are used to make teas that promote relaxation and reduce stress, which can help improve sleep quality in individuals with insomnia.
- Rhyzomes: The rhyzomes of Camellia sinensis are used to make teas that have a calming effect, which can help individuals with insomnia relax and fall asleep.
10. Zingiber officinale
Zingiber officinale teas helps with insomnia because of its calming and relaxing properties, which promote a restful night's sleep.
The active compound, gingerol, has a sedative effect, reducing anxiety and stress levels that often lead to insomnia. Additionally, ginger has anti-inflammatory properties that can alleviate any underlying bodily discomforts contributing to poor sleep.
The soothing warmth of the tea can also calm the mind and body, making it easier to fall asleep and stay asleep throughout the night, leading to improved sleep quality.
Medicinal Constituents
The list below shows the primary medicinal constituents in Zingiber officinale teas that help with insomnia.
- Gingerols: These compounds have sedative properties, helping to calm the mind and body, leading to improved sleep quality.
- Sesquiterpenes: Specifically, ginger's sesquiterpenes have a sedative effect on the nervous system, reducing anxiety and promoting relaxation, which can aid in falling asleep.
- Volatile oils: These compounds exhibit a calming effect on the nervous system, reducing stress and anxiety, and promoting a restful sleep.
Parts Used
The list below shows the primary parts of Zingiber officinale used to make teas for insomnia.
- Rhyzomes: Rhyzomes are the most commonly used part of ginger for insomnia teas due to their high concentration of gingerols and shogaols, compounds that have sedative properties.
- Roots: Ginger roots are used to make teas for insomnia as they contain a high amount of gingerol, a compound that has a calming effect on the body.
- Stems: Some ginger stem parts are used for tea, particularly for their fiber and other nutrients but primarily due to their lower concentration of active sedative compounds in comparison to the other parts.