25 minutes

Last updated: Jun 03, 2024

10 best herbal teas for sleep deprivation

Herbal teas for sleep deprivation are caffeine-free, aromatic beverages made from various dried herbs, flowers, and spices.

They are believed to help with sleep deprivation due to the presence of certain compounds that promote relaxation and calmness. Examples of such teas include chamomile, known for its calming effects; lavender, which has a soothing scent; and valerian root, which is thought to increase the amount of gamma-aminobutyric acid (GABA) in the brain, a neurotransmitter that helps regulate nerve cells and has a calming effect.

By drinking these teas, individuals may experience an improvement in sleep quality, leading to increased daytime alertness, improved mood, and enhanced overall well-being.

A summary of the 10 best herbal teas for sleep deprivation is provided in the following cheatsheet.

herbal teas for sleep deprivation cheatsheet.jpg

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

1. Valerian tea

Valerian tea helps with sleep deprivation because it contains valerenic acid and other compounds that have a calming effect on the brain and nervous system.

These compounds help to increase the amount of gamma-aminobutyric acid (GABA) in the brain, a neurotransmitter that has a sedative effect. This can help to reduce the time it takes to fall asleep and improve the quality of sleep. Additionally, valerian tea has been shown to help reduce anxiety and stress, which can contribute to sleep problems.

Drinking valerian tea before bedtime can promote relaxation and help individuals who struggle with sleep deprivation to achieve a more restful night's sleep.

sleep-deprivation herbs

The list below shows the primary active constituents in valerian tea that aid with sleep deprivation.

The list below shows the primary parts of valerian tea used to make teas for sleep deprivation.

The following recipe gives a procedure to make a basic valerian tea for sleep deprivation.

  1. In a pot, boil 1 cup of water for every 1 teaspoon of dried valerian root (adjust for multiple servings).
  2. Pour the hot water over 1-2 teaspoons of dried valerian root (adjust for multiple servings) in a tea infuser or teapot with a strainer.
  3. Steep the tea for 5-10 minutes, depending on desired strength.
  4. Remove the tea infuser or strain the tea into a cup.
  5. Drink the tea 30-60 minutes before bedtime, avoiding excess liquid close to bedtime to minimize nighttime interruptions.

2. Maypop tea

Maypop tea helps with sleep deprivation because it contains active compounds, particularly passiflora incarnata, that have a calming effect on the nervous system.

These compounds can help reduce anxiety and promote relaxation, making it easier to fall asleep and stay asleep. Additionally, maypop tea has been shown to improve the quality of sleep, allowing individuals to feel more refreshed and rejuvenated upon waking.

Its natural sedative properties make it a popular alternative to traditional sleep aids, providing a safe and effective way to combat sleep deprivation.

sleep-deprivation herbs

The list below shows the primary active constituents in maypop tea that aid with sleep deprivation.

The list below shows the primary parts of maypop tea used to make teas for sleep deprivation.

The following recipe gives a procedure to make a basic maypop tea for sleep deprivation.

  1. Boil 1 cup of water and let it cool down for a few minutes until it reaches a warm temperature.
  2. Add 1-2 teaspoons of dried maypop (Passiflora incarnata) leaves or 1 maypop tea bag to the warm water.
  3. Steep the maypop leaves or tea bag in the water for 5-10 minutes.
  4. Remove the maypop leaves or tea bag and let the tea cool down to a drinkable temperature.
  5. Drink the herbal maypop tea 30-60 minutes before bedtime for sleep deprivation relief.

3. Lemon balm tea

Lemon balm tea helps with sleep deprivation because it contains antioxidants that can help reduce stress and anxiety, which are common causes of sleep problems.

The soothing properties of lemon balm may also help promote relaxation and improve the quality of sleep. Moreover, lemon balm has been shown to increase the levels of certain neurotransmitters in the brain, such as gamma-aminobutyric acid (GABA), that can have a calming effect on the nervous system, making it easier to fall asleep and stay asleep.

Additionally, lemon balm tea has a pleasant taste and aroma that can help create a peaceful and calming environment conducive to sleep.

sleep-deprivation herbs

The list below shows the primary active constituents in lemon balm tea that aid with sleep deprivation.

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

The following recipe gives a procedure to make a basic lemon balm tea for sleep deprivation.

  1. In a pot, boil 1 cup of water and add 2 teaspoons of dried lemon balm leaves, letting it steep for 10 minutes.
  2. Strain the tea to remove the lemon balm leaves.
  3. Add honey or lemon to taste, if desired.
  4. Let the tea cool down to a comfortable drinking temperature.
  5. Drink the tea 30 minutes before going to bed to help with sleep deprivation.

4. Humulus lupulus tea

Humulus lupulus tea, also known as hops tea, helps with sleep deprivation because it contains properties that promote relaxation and help regulate sleep patterns.

The bitter acids and essential oils found in hops have a sedative effect on the body, which can reduce anxiety and restlessness. Additionally, hops have been shown to increase the production of certain neurotransmitters, such as gamma-aminobutyric acid (GABA), that can help calm the nervous system and induce sleep.

Drinking humulus lupulus tea before bedtime can create a soothing routine and signal to the body that it's time to wind down and prepare for a restful night's sleep.

sleep-deprivation herbs

The list below shows the primary active constituents in humulus lupulus tea that aid with sleep deprivation.

The list below shows the primary parts of humulus lupulus tea used to make teas for sleep deprivation.

The following recipe gives a procedure to make a basic humulus lupulus tea for sleep deprivation.

  1. Measure out 1-2 teaspoons of dried Humulus lupulus (hops) flowers.
  2. Boil 1 cup of water and let it cool for 30 seconds.
  3. Place the hops flowers in a tea infuser and steep in the hot water for 5-10 minutes.
  4. Remove the infuser and discard the used hops.
  5. Drink the tea 30-60 minutes before bedtime for sleep deprivation relief.

5. German chamomile tea

German chamomile tea helps with sleep deprivation because it contains the antioxidant apigenin, which binds to certain receptors in the brain that help decrease anxiety and initiate sleep.

Additionally, it has calming and soothing properties that can help relax both the body and mind, making it easier to fall asleep and stay asleep.

Furthermore, it is caffeine-free, making it an ideal choice for those looking for a natural, herbal alternative to promote restful sleep.

sleep-deprivation herbs

The list below shows the primary active constituents in german chamomile tea that aid with sleep deprivation.

The list below shows the primary parts of german chamomile tea used to make teas for sleep deprivation.

The following recipe gives a procedure to make a basic german chamomile tea for sleep deprivation.

  1. Measure out 2-3 teaspoons of dried German chamomile flowers and place them in a tea infuser or teapot.
  2. Boil water and pour it over the chamomile flowers, allowing them to steep for 5-10 minutes.
  3. Cover the teapot or cup to retain the heat and essential oils.
  4. After steeping, remove the tea infuser or strain the tea to remove the flowers.
  5. Drink the tea 30-60 minutes before bedtime for best results in promoting sleep.

6. Skullcap tea

Skullcap tea helps with sleep deprivation because it contains flavonoids, which are known for their relaxing and calming properties.

These flavonoids can help reduce anxiety and promote relaxation, making it easier to fall asleep and stay asleep. Additionally, skullcap tea contains potent antioxidants that can help reduce inflammation and improve overall health, contributing to better sleep quality. Furthermore, skullcap tea has been shown to help regulate the body's sleep-wake cycle, promoting a more consistent and restful sleep pattern.

Overall, drinking skullcap tea before bedtime can help alleviate sleep deprivation and improve sleep quality, leaving you feeling refreshed and rejuvenated in the morning.

sleep-deprivation herbs

The list below shows the primary active constituents in skullcap tea that aid with sleep deprivation.

The list below shows the primary parts of skullcap tea used to make teas for sleep deprivation.

The following recipe gives a procedure to make a basic skullcap tea for sleep deprivation.

  1. Boil 1 cup of water for 3-5 minutes.
  2. Add 2 teaspoons of dried skullcap herb to a tea infuser.
  3. Pour the boiling water over the skullcap herb and let it steep for 10-15 minutes.
  4. Remove the tea infuser and discard the used herb.
  5. Drink the skullcap tea 30-60 minutes before bedtime for sleep deprivation relief.

7. California poppy tea

California poppy tea helps with sleep deprivation because it contains properties that can help promote relaxation and calmness.

The tea is made from the dried flowers and seeds of the California poppy plant, which has been used traditionally for its sedative and analgesic effects. It contains alkaloids such as mackleanine, protopine, and cryptopine, which can help to reduce anxiety and promote a sense of well-being.

Drinking the tea can help to soothe the nerves, reduce muscle tension, and quiet the mind, making it easier to fall asleep and stay asleep. Additionally, the tea has a calming effect on the digestive system, which can help to alleviate insomnia caused by indigestion or other stomach issues.

Overall, California poppy tea can be a natural and effective way to improve sleep quality and combat sleep deprivation.

sleep-deprivation herbs

The list below shows the primary active constituents in california poppy tea that aid with sleep deprivation.

The list below shows the primary parts of california poppy tea used to make teas for sleep deprivation.

The following recipe gives a procedure to make a basic california poppy tea for sleep deprivation.

  1. Boil 1 cup of water in a teapot or saucepan for 3-5 minutes.
  2. Add 1-2 teaspoons of dried California poppy herb to a tea infuser or teapot.
  3. Pour the boiling water over the herb and let it steep for 5-10 minutes.
  4. Remove the tea infuser or strain the tea into a cup.
  5. Drink the tea 30-60 minutes before bedtime for sleep deprivation relief.

8. Jujube tea

Jujube tea helps with sleep deprivation because it contains significant amounts of antioxidants, flavonoids, and saponins, which promote relaxation and reduce stress.

The tea also has a high concentration of vitamins and minerals, including magnesium, potassium, and calcium, which regulate the body's internal clock and help maintain a healthy sleep-wake cycle. Moreover, jujube tea contains a natural sedative called florathenol, which has been shown to improve sleep quality and reduce the time it takes to fall asleep.

By promoting relaxation, reducing stress, and regulating the body's internal clock, jujube tea can help alleviate the symptoms of sleep deprivation and improve overall sleep quality.

sleep-deprivation herbs

The list below shows the primary active constituents in jujube tea that aid with sleep deprivation.

The list below shows the primary parts of jujube tea used to make teas for sleep deprivation.

The following recipe gives a procedure to make a basic jujube tea for sleep deprivation.

  1. In a pot, combine 1 cup of water and 1 tablespoon of dried jujube dates, bringing them to a boil.
  2. Reduce heat, add 1 teaspoon of chamomile flowers and 1 teaspoon of lavender flowers, letting it simmer for 10 minutes.
  3. Strain the tea into a cup, discarding the solid ingredients.
  4. Add 1 teaspoon of honey and stir until fully dissolved.
  5. Drink the tea 30 minutes before bedtime for best results.

9. Ashwagandha tea

Ashwagandha tea helps with sleep deprivation because it contains triethylene glycol, a compound that has been shown to promote sleep.

Additionally, ashwagandha is an adaptogenic herb, meaning it helps the body manage stress. This can be particularly beneficial for individuals experiencing sleep deprivation, as stress and anxiety can often exacerbate sleep problems. Furthermore, ashwagandha has been shown to help regulate the sleep-wake cycle, promoting deeper and more restorative sleep.

Drinking ashwagandha tea before bedtime may help improve sleep quality, reduce stress, and alleviate symptoms of sleep deprivation.

sleep-deprivation herbs

The list below shows the primary active constituents in ashwagandha tea that aid with sleep deprivation.

The list below shows the primary parts of ashwagandha tea used to make teas for sleep deprivation.

The following recipe gives a procedure to make a basic ashwagandha tea for sleep deprivation.

  1. In a pot, boil 2 cups of water for 5 minutes.
  2. Add 1 teaspoon of dried ashwagandha root and steep for 10 minutes.
  3. Strain the tea into a cup, discarding the solids.
  4. Add honey or lemon to taste, if desired.
  5. Drink the tea 30 minutes before bedtime for best results.

10. Motherwort tea

Motherwort tea helps with sleep deprivation because it contains natural compounds that have a calming effect on the nervous system.

These compounds, including flavonoids and alkaloids, help to reduce anxiety and promote relaxation, making it easier to fall asleep and stay asleep. Additionally, motherwort tea has been shown to have a mild sedative effect, which can further aid in improving sleep quality.

Drinking motherwort tea before bed can help individuals who struggle with sleep deprivation to achieve a more restful and rejuvenating night's sleep.

sleep-deprivation herbs

The list below shows the primary active constituents in motherwort tea that aid with sleep deprivation.

The list below shows the primary parts of motherwort tea used to make teas for sleep deprivation.

The following recipe gives a procedure to make a basic motherwort tea for sleep deprivation.

  1. Measure out 2 teaspoons of dried motherwort herb.
  2. Place the herb in a tea infuser or teapot with a built-in strainer.
  3. Pour 8 ounces of boiling water over the motherwort.
  4. Allow the tea to steep for 10-15 minutes.
  5. Remove the infuser or strain the tea, then drink it before bedtime.

How to best treat sleep deprivation with herbal teas?

The best way to treat sleep deprivation with herbal teas is by consuming a soothing blend of calming herbs known for their sedative properties.

Look for teas containing chamomile, valerian root, lavender, and passionflower. These herbs promote relaxation, reduce anxiety, and help regulate sleep patterns.

Drinking a cup of warm herbal tea before bed can create a comforting ritual that signals your body it's time to wind down and prepare for sleep. However, it's important to remember that herbal teas should not replace good sleep hygiene practices and a consistent sleep schedule.

Always consult a healthcare professional if sleep deprivation persists.

What ailments similar to sleep deprivation are treated with herbal teas?

Ailments similar to sleep deprivation that are treated with herbal teas include anxiety, stress, and insomnia.

Chamomile tea is a popular choice for its calming properties, while peppermint tea can help soothe digestive issues that may be causing discomfort and disrupting sleep. Valerian root tea is another option, as it has been shown to improve sleep quality and treat insomnia. Lastly, passionflower tea is known for its relaxing effects and can help alleviate symptoms of anxiety and stress.

However, it is important to consult with a healthcare professional before starting any new herbal remedies.