10 Best Herbal Teas For Insomnia

Herbal teas for insomnia are a natural remedy that helps individuals combat sleep disorders by promoting relaxation and calming the mind.

These teas contain plant-based ingredients such as lavender, chamomile, and valerian root, which have been shown to reduce anxiety and stress levels, making it easier to fall asleep.

Examples include peppermint, passionflower, and lemon balm teas, which have improved the sleep quality and overall well-being of many individuals, leading to increased energy and a better quality of life.

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The following article describes in detail the most important teas for insomnia, including medicinal properties, parts of herbs to use, and recipes for preparations.

1. Valeriana officinalis

Valeriana officinalis, also known as valerian, teas helps with insomnia because of its unique ability to promote relaxation and reduce stress levels.

The roots of the valerian plant contain a group of compounds called valerenic acids, which have a sedative effect on the nervous system. As a result, valerian teas can help regulate sleep patterns, calm the mind, and induce a restful night's sleep.

This natural remedy has been used for centuries to alleviate insomnia and improve overall sleep quality.

Medicinal Constituents

The list below shows the primary medicinal constituents in Valeriana officinalis teas that help with insomnia.

• Valerenic acid: A sesquiterpene acid that helps reduce anxiety and stress, promoting relaxation and calmer sleep patterns.
• Valeranone: A valerenic acid derivative that has a sedative effect on the nervous system, making it easier to fall asleep and stay asleep throughout the night.
• Isovaleric acid: A short-chain fatty acid that has a sedative effect and can help reduce restlessness, promoting a more peaceful and restorative sleep.

Plant's Parts

The list below shows the primary parts of valerian used to make teas for insomnia.

• Roots: They are the most commonly used part due to their high concentration of valerenic acid, a key compound responsible for the sedative effects.
• Stems: While less commonly used than roots and rhizomes, stems are sometimes used in tea blends to provide a milder sedative effect.

Recipe

The following recipe gives a procedure to make a basic valerian for insomnia.

1. Harvest valeriana officinalis roots in the fall when the plant is mature and the roots are fully developed for better flavor and medicinal properties.
2. Clean and dry the harvested roots thoroughly for at least two days to prevent any contamination or bacterial growth.
3. Chop the dried roots into small pieces and measure out 2 to 3 teaspoons per 8 ounce cup of water for a standard infusion.
4. Steep the chopped roots in boiling water for 5 to 7 minutes to release the active compounds and essential oils.
5. Strain and serve the tea immediately to prevent any further extraction of the active ingredients.

2. Melissa officinalis

Melissa officinalis, also known as lemon balm, teas helps with insomnia because of its calming and soothing properties.

The herb contains compounds like rosmarinic acid and apigenin that have a relaxing effect on the mind and body, making it easier to fall asleep. Lemon balm tea also promotes a sense of calmness and tranquility, reducing stress and anxiety that can contribute to insomnia.

Its gentle sedative properties help to regulate sleep patterns, leading to a more restful and rejuvenating sleep.

Medicinal Constituents

The list below shows the primary medicinal constituents in Melissa officinalis teas that help with insomnia.

• Rosmarinatannins: These phenolic compounds help reduce anxiety and promote relaxation, contributing to improved sleep quality.
• Volatile oils: These terpenes have a sedative effect, reducing stress and promoting a sense of calmness that can aid in falling asleep.
• Hesperidin: This flavonoid has a sedative and anxiolytic effect, which helps to reduce stress and anxiety, promoting a restful night's sleep.

Plant's Parts

The list below shows the primary parts of lemon balm used to make teas for insomnia.

• Leaves: They are the primary source of melissa essential oil, which has a calming effect on the mind and body, helping to induce relaxation and improve sleep quality.
• Flowers: As they contain a high concentration of melissa essential oil, they contribute to the sedative properties of the tea, promoting a peaceful and restful sleep.
• Buds: Rich in antioxidants and melissa essential oil, the buds of Melissa officinalis help to reduce stress and anxiety, making it easier to fall asleep and stay asleep throughout the night.

Recipe

The following recipe gives a procedure to make a basic lemon balm for insomnia.

1. Harvest fresh melissa officinalis leaves in late morning when the dew has evaporated but the plant is still cool.
2. Dry the harvested melissa officinalis leaves by spreading them out in a single layer on paper towels for 24 hours.
3. Measure 1 to 2 teaspoons of dried melissa officinalis leaves for every 8 ounces of boiling water.
4. Steep the dried melissa officinalis leaves in boiling water for 5 to 7 minutes to release their flavorful oils.
5. Strain the melissa officinalis tea through a fine-mesh sieve into a cup to remove the solids.

3. Passiflora incarnata

Passiflora incarnata, also known as maypop, teas helps with insomnia because it contains flavonoids and alkaloids that promote relaxation and reduce anxiety.

The herb has been traditionally used to calm the mind and body, making it easier to fall asleep. By decreasing the activity of the nervous system, Passiflora incarnata tea can help individuals relax and fall into a restful sleep.

Its sedative properties can also help alleviate stress and promote a sense of calm, leading to a more peaceful night's sleep.

Medicinal Constituents

The list below shows the primary medicinal constituents in Passiflora incarnata teas that help with insomnia.

• Hernandezioside: This flavonoid glycoside has been shown to possess sedative properties, which may help alleviate insomnia by promoting relaxation and reducing anxiety.
• Isorhapontigenin: This flavonoid is believed to possess a sedative effect by acting on the GABA (gamma-aminobutyric acid) receptor, a key neurotransmitter involved in regulating sleep and wakefulness.
• Harman alkaloids: Specifically, harmine and harmaline have been identified as potential contributors to the sedative effects of Passiflora incarnata. Harmine has been shown to inhibit the activity of monoamine oxidase, an enzyme that breaks down neurotransmitters like serotonin, which plays a role in regulating sleep.

Plant's Parts

The list below shows the primary parts of maypop used to make teas for insomnia.

• Leaves: The leaves are used due to their high content of flavonoids and other compounds that promote relaxation and sedation.
• Fruits: The fruits are used as they contain a high concentration of passifloric acid and other antioxidants that help in reducing stress and anxiety.
• Roots: The roots are used because they contain a high amount of alkaloids, including passiflorine, which is known for its sedative properties.

Recipe

The following recipe gives a procedure to make a basic maypop for insomnia.

1. Dry a quantity of fresh passiflora incarnata flowers and leaves by spreading them out on a paper tray for 3 to 4 days.
2. Grind the dried flowers and leaves into a fine powder using a mortar and pestle for 10 minutes.
3. Measure out one teaspoon of the powdered herb and place it into a teapot or infuser for serving.
4. Steep the herb in a cup of boiling water for 5 to 10 minutes then strain the liquid.
5. Serve the passiflora incarnata tea hot or chilled according to individual preference and enjoy immediately.

4. Humulus lupulus

Humulus lupulus, also known as hops, teas helps with insomnia because of its natural sedative properties.

The tea contains flavonoids and essential oils that promote relaxation and reduce anxiety, making it easier to fall asleep. Hops also contain a compound called 2-methyl-3-buten-2-ol, which has been shown to have a calming effect on the nervous system, helping to regulate sleep patterns and improve the quality of sleep.

This natural remedy can be a soothing and effective solution for those struggling with insomnia.

Medicinal Constituents

The list below shows the primary medicinal constituents in Humulus lupulus teas that help with insomnia.

• Humulone: A sesquiterpene, humulone has sedative properties that help reduce anxiety and promote relaxation, making it easier to fall asleep.
• Lupulone: Another sesquiterpene, lupulone has been shown to have a sedative effect and can help reduce sleep latency by promoting a feeling of calmness and relaxation.
• Hops flavonoids: These flavonoids have been found to have anxiolytic and sedative effects, which can help reduce stress and anxiety that may contribute to insomnia.

Plant's Parts

The list below shows the primary parts of hops used to make teas for insomnia.

• Flowers: They contain a significant amount of essential oils, including humulone and lupulone, which have sedative properties that help with insomnia.
• Leaves: Rich in antioxidants and flavonoids, the leaves of Humulus lupulus help to relax the mind and body, promoting better sleep.
• Seeds: The seeds contain a compound called humulene, which has a sedative effect and can help to reduce stress and anxiety related to insomnia.

Recipe

The following recipe gives a procedure to make a basic hops for insomnia.

1. Harvest 10-20 fresh humulus lupulus flowers in the morning after the dew has evaporated.
2. Dry the flowers in a single layer for 7-10 days to achieve a moisture level of 10.
3. Combine 1 tablespoon of dried humulus lupulus flowers with 1 cup of boiling water.
4. Steep the mixture for 5-7 minutes to release the active compounds from the flowers.
5. Strain the tea and let it cool to a comfortable drinking temperature for consumption.

5. Tilia platyphyllos

Tilia platyphyllos, also known as broad-leaved lime, teas helps with insomnia because of its calming and sedative properties.

The tea contains flavonoids and terpenoids, which work together to promote relaxation and reduce stress levels. The soothing effects of Tilia platyphyllos tea can help quiet the mind and prepare the body for a restful night's sleep. Additionally, its natural sedative properties can also help regulate the body's sleep-wake cycle, leading to improved sleep quality and duration.

This makes it a popular natural remedy for insomnia sufferers.

Medicinal Constituents

The list below shows the primary medicinal constituents in Tilia platyphyllos teas that help with insomnia.

• Rosmarinic acid: A phenolic acid that helps with insomnia by acting as a natural sedative and promoting relaxation, making it easier to fall asleep.
• Triterpenes: A group of compounds that have a calming effect on the nervous system, reducing anxiety and stress levels, which can contribute to a restful sleep.
• Flavonoids: A class of compounds that have a soothing effect on the body, reducing inflammation and promoting a sense of calmness, making it easier to fall asleep and stay asleep.

Plant's Parts

The list below shows the primary parts of broad-leaved lime used to make teas for insomnia.

• Leaves: Tilia platyphyllos leaves are commonly used to make teas for insomnia due to their calming and sedative properties.
• Flowers: The flowers of Tilia platyphyllos are used to make teas for insomnia because they contain compounds that promote relaxation and reduce stress.
• Buds: Tilia platyphyllos buds are used in teas for insomnia as they are rich in antioxidants and flavonoids that help to calm the mind and body.

Recipe

The following recipe gives a procedure to make a basic broad-leaved lime for insomnia.

1. Harvest tilia platyphyllos leaves and flowers in late spring when the buds are just about to open.
2. Dry the harvested tilia platyphyllos leaves and flowers in a warm dark place for 2 weeks.
3. Combine 1 teaspoon of dried tilia platyphyllos leaves and flowers with 1 cup of boiling water to create tea.
4. Steep the mixture for 5 to 10 minutes allowing the flavors and oils to infuse into the water.
5. Strain the tea and discard the solids then serve and enjoy hot or cold as desired.

6. Scutellaria lateriflora

Scutellaria lateriflora, also known as skullcap, teas helps with insomnia because it contains flavonoids and other compounds that promote relaxation and reduce anxiety.

The tea's calming effects are attributed to its ability to inhibit the production of stress hormones, such as cortisol, allowing the body to relax and prepare for sleep. As a natural sedative, Scutellaria lateriflora tea helps to quiet the mind, regulate sleep patterns, and improve the overall quality of sleep.

This makes it an effective herbal remedy for individuals struggling with insomnia.

Medicinal Constituents

The list below shows the primary medicinal constituents in Scutellaria lateriflora teas that help with insomnia.

• Baclofen-like compounds: These compounds, such as flavonoids and phenolic acids, act as GABA receptors agonists, promoting relaxation and reducing anxiety, which can lead to better sleep quality.
• Baicalein: This flavonoid has sedative and hypnotic properties, helping to reduce stress and anxiety that often contribute to insomnia, and promoting a restful night's sleep.
• Scutellarin: This flavonoid has been shown to have a sedative effect by inhibiting the activity of certain neurotransmitters that regulate sleep-wake cycles, promoting relaxation and reducing insomnia symptoms.

Plant's Parts

The list below shows the primary parts of skullcap used to make teas for insomnia.

• Leaves: These are the most commonly used part due to their high concentration of bioactive compounds.
• Roots: The roots are often used for their sedative and anxiolytic properties, which help with relaxation and sleep.
• Flowers: The flowers are sometimes used for their calming effects, which can aid in reducing stress and promoting a restful night's sleep.

Recipe

The following recipe gives a procedure to make a basic skullcap for insomnia.

1. Measure out dried scutellaria lateriflora root in quantities of 2 teaspoons for every 8 ounces of water.
2. Combine the measured scutellaria lateriflora root with 8 ounces of boiling water in a heat-resistant container.
3. Steep the mixture for 5 to 7 minutes or until the liquid reaches your desired strength.
4. Strain the liquid through a fine-mesh sieve or cheesecloth into a separate container.
5. Allow the tea to cool for 10 minutes before serving it in small amounts as needed.

7. Matricaria chamomilla

Matricaria chamomilla, also known as chamomile, teas helps with insomnia because of its soothing and calming properties.

The tea's active compounds, such as apigenin and luteolin, interact with the brain's GABA receptors, promoting relaxation and reducing anxiety. Chamomile tea has been traditionally used to calm the mind and body, making it easier to fall asleep and stay asleep.

Its gentle, non-stimulating effects allow for a restful night's sleep, helping to alleviate insomnia and promote a good night's rest.

Medicinal Constituents

The list below shows the primary medicinal constituents in Matricaria chamomilla teas that help with insomnia.

• Apigenin: This flavonoid acts as a GABA receptor agonist, helping to increase the activity of neurotransmitters that promote relaxation and reduce anxiety, making it easier to fall asleep.
• Bisabolol: This sesquiterpene has a sedative effect by inhibiting the production of inflammatory cytokines, which can contribute to insomnia, and promoting a calming effect on the nervous system.
• Luteolin: This flavonoid has anxiolytic properties, which help reduce stress and anxiety, making it easier to fall asleep and improving the quality of sleep.

Plant's Parts

The list below shows the primary parts of chamomile used to make teas for insomnia.

• Flowers: They are used to make teas for insomnia due to their calming and soothing effects, which help promote relaxation.
• Seeds: They are used to make teas for insomnia because they contain apigenin, a flavonoid that has sedative properties.
• Leaves: They are used to make teas for insomnia as they possess anti-inflammatory and calming properties, contributing to a restful sleep.

Recipe

The following recipe gives a procedure to make a basic chamomile for insomnia.

1. Harvest 20-30 dried flower heads of matricaria chamomilla to ensure sufficient tea quantity.
2. Measure 2 teaspoons of the dried flower heads for a standard serving.
3. Steep the dried flowers in 1 cup of boiling water for 5-7 minutes.
4. Strain the tea mixture using a fine-mesh sieve to remove loose particles.
5. Allow the tea to cool for 2-3 minutes before serving.

8. Lavandula angustifolia

Lavandula angustifolia, also known as English lavender, teas helps with insomnia because of its calming and soothing properties.

The tea's active compounds, such as linalool and linalyl acetate, have a sedative effect on the nervous system, promoting relaxation and reducing anxiety. As a result, individuals can fall asleep faster and sleep more soundly, leading to improved sleep quality and reduced stress levels.

The tea's calming aroma also helps to calm the mind and body, making it an effective natural remedy for insomnia.

Medicinal Constituents

The list below shows the primary medicinal constituents in Lavandula angustifolia teas that help with insomnia.

• Linalool: This terpene acts as a natural sedative, helping to calm the mind and body, and promoting relaxation and sleep.
• Linalyl acetate: Similar to linalool, this terpene has a calming effect on the nervous system, reducing anxiety and stress that can contribute to insomnia.
• Luteolin: This phenolic compound has anti-inflammatory and antioxidant properties, which can help reduce inflammation and oxidative stress in the body, leading to improved sleep quality.

Plant's Parts

The list below shows the primary parts of english lavender used to make teas for insomnia.

• Flowers: Lavender flowers are commonly used due to their calming and soothing properties, which promote relaxation and improve sleep quality.
• Leaves: Lavender leaves have similar properties to the flowers and contain calming compounds that can help reduce anxiety and stress, making it easier to fall asleep.
• Stems: Lavender stems contain a higher concentration of essential oils than the leaves, which can be used to create a more potent tea that promotes relaxation and eases insomnia.

Recipe

The following recipe gives a procedure to make a basic english lavender for insomnia.

1. Gather 1-2 tablespoons of dried lavandula angustifolia flowers and store them in an airtight container.
2. Heat 8 ounces of water to 212 degrees fahrenheit in a medium saucepan.
3. Pour the hot water over the dried lavandula angustifolia flowers in a large mug.
4. Allow the mixture to steep for 5-7 minutes or according to personal preference.
5. Strain the tea into a cup using a fine-mesh sieve or cheesecloth.

9. Camellia sinensis

Camellia sinensis, also known as tea, teas helps with insomnia because of its unique combination of L-theanine and caffeine.

L-theanine promotes relaxation by regulating the body's response to stress, while caffeine stimulates the brain without causing a sudden spike in alertness. This balance creates a calming and focused state, ideal for unwinding before sleep.

The soothing effects of Camellia sinensis tea also reduce anxiety and promote a peaceful atmosphere, helping individuals fall asleep faster and enjoy a more restful night's sleep.

Medicinal Constituents

The list below shows the primary medicinal constituents in Camellia sinensis teas that help with insomnia.

• Theaflavins: These flavonoid compounds help with insomnia by promoting relaxation and reducing stress levels due to their ability to inhibit the activity of inflammatory enzymes and oxidative stress.
• L-theanine: This amino acid constituent of Camellia sinensis helps with insomnia by increasing the production of neurotransmitters such as GABA, serotonin, and dopamine, leading to a calming and relaxing effect.
• Catechins: These polyphenolic compounds help with insomnia by regulating the body's circadian rhythms and promoting a restful sleep due to their antioxidant and anti-inflammatory properties.

Plant's Parts

The list below shows the primary parts of tea used to make teas for insomnia.

• Leaves: The leaves of Camellia sinensis are the most commonly used part for teas, and they can help promote relaxation and improve sleep quality due to their calming effects.
• Buds: The buds of Camellia sinensis are rich in antioxidants and can help reduce stress and anxiety, leading to a better night's sleep.
• Leaves: The leaves of Camellia sinensis are the most commonly used part for teas, and they can help promote relaxation and improve sleep quality due to their calming effects.
• Buds: The buds of Camellia sinensis are rich in antioxidants and can help reduce stress and anxiety, leading to a better night's sleep.
• Flowers: The flowers of Camellia sinensis can be used to make a calming tea that helps reduce stress and promote relaxation, making it easier to fall asleep.

Recipe

The following recipe gives a procedure to make a basic tea for insomnia.

1. Harvest camellia sinensis leaves by hand in early morning when dew is still present for best flavor.
2. Clean the harvested leaves by rinsing them under cold running water to remove dirt and impurities.
3. Steep one teaspoon of loose-leaf camellia sinensis in 8 ounces of boiling water for 3 to 5 minutes.
4. Strain the tea mixture through a fine-mesh sieve into a teapot to remove leaves and sediment.
5. Serve the tea immediately and enjoy as is or add sweetener and milk to taste.

10. Glycyrrhiza glabra

Glycyrrhiza glabra, also known as licorice, teas helps with insomnia because of its calming and relaxing properties.

The roots of the plant contain compounds that have a soothing effect on the nervous system, promoting a peaceful state of mind. The tea's anti-inflammatory and antioxidant properties also help to reduce stress and anxiety, making it easier to fall asleep and stay asleep throughout the night.

By promoting relaxation and reducing stress, Glycyrrhiza glabra teas can help individuals achieve a restful night's sleep and improve overall sleep quality.

Medicinal Constituents

The list below shows the primary medicinal constituents in Glycyrrhiza glabra teas that help with insomnia.

• Saponins: Saponins in Glycyrrhiza glabra teas help with insomnia by reducing inflammation and promoting relaxation, which can improve sleep quality.
• Glycyrrhizin: Glycyrrhizin, a triterpenoid saponin, aids in insomnia by reducing stress and anxiety, thereby facilitating a restful sleep.
• Flavonoids: Flavonoids present in Glycyrrhiza glabra teas help alleviate insomnia by acting as a natural sedative, calming the mind and body, and promoting relaxation.

Plant's Parts

The list below shows the primary parts of licorice used to make teas for insomnia.

• Roots: The roots of Glycyrrhiza glabra are commonly used to make teas for insomnia due to their soothing and calming properties.
• Leaves: Glycyrrhiza glabra leaves are also used in teas for insomnia, as they contain flavonoids and other compounds that promote relaxation and reduce stress.
• Flowers: The flowers of Glycyrrhiza glabra are used in teas for insomnia, as they possess a sweet, licorice-like flavor and aroma, promoting a calming and peaceful sleep.

Recipe

The following recipe gives a procedure to make a basic licorice for insomnia.

1. Harvest 30 grams of dried roots of glycyrrhiza glabra from a reputable supplier or grow your own in a well-drained area.
2. Dry the harvested roots in a low-temperature oven at 150f for 2 hours to prevent degradation.
3. Grind 5 grams of dried roots into a fine powder using a spice grinder or mortar and pestle.
4. Steep 1 teaspoon of the powder in 8 ounces of boiling water for 5-7 minutes to release the active compounds.
5. Strain the tea through a fine-mesh sieve into a cup and enjoy immediately while the flavors are at their peak.

What is the best combination of herbal teas to use for insomnia?

The best combination of herbal teas that help with insomnia is a blend of Chamomile, Lavender, and Valerian root.

Chamomile calms the mind and soothes the body, while Lavender promotes relaxation and reduces anxiety. Valerian root, a natural sedative, helps regulate the body's sleep-wake cycle. Together, these teas create a soothing and calming effect, making it easier to fall asleep and stay asleep.

This trio is a natural and effective way to combat insomnia and promote a restful night's sleep.