In general, sipping these teas regularly before bed is safe. 8 Best Pillows for More Every Sleep PositionĪre there any risks or side effects to drinking Sleepytime tea?.I think it can be a great way to start your wind-down routine after dinner,” Schlichter says. “I always advise my athletes to stop drinking liquids at least one to two hours before bed to prevent having to go to the bathroom in the middle of the night. You should try to drink it with enough time to hit the bathroom before bed to keep your sleep uninterrupted. I suggest steeping it for up to five minutes before drinking,” Martin says. “The longer you allow to steep, the stronger it is. Keep in mind that to get the most out of your tea, steep time is critical. “Drinking a sleep tea afterwards can help calm you down so that you’re better able to fall and stay asleep.” “An evening cardio session gets your heart rate up and releases endorphins, making it difficult to wind down at night, possibly derailing your sleep,” says Martin. It can also be a great way to decompress after a nighttime workout. “For many people the ritual of drinking tea is relaxing, and it may cause sleepiness as a result,” Keri Gans, M.S., R.D.N., tells Runner’s World. And while science may back up the ingredients, it may also just be the act of tea drinking itself that induces the sleep. “Its calming effects are attributed to the antioxidant in chamomile tea called apigenin,” Charlotte Martin, M.S., R.D.N., tells Runner’s World.Īnother short-term randomized control trial of 40 healthy adults, published in 2013, found that those who drank a sleep tea daily (with standardized extracts of valerian root and passionflower) for one week reported better sleep quality than those who did not drink the tea. Instead, try enjoying a cup of bedtime tea as part of your nightly routine and be sure to practice other healthy sleep habits, like setting a regular sleep schedule, minimizing the use of electronic devices before bed, and limiting caffeine intake.Chamomile has been studied for its sleep-inducing effect. However, while bedtime tea may be beneficial for mild sleep issues, note that it should not be considered a cure-all for severe insomnia or other sleep difficulties ( 31). Will bedtime tea help my insomnia?īedtime tea can help you relax before bed and reduce stress and anxiety, which could improve sleep quality. Will bedtime tea help my anxiety?Ĭertain varieties of bedtime tea contain ingredients that may help ease anxiety and promote relaxation.įor example, lavender, passionflower, and valerian tea are commonly found in many bedtime tea blends and have all been studied for their ability to reduce anxiety ( 16, 23). Keep in mind that drinking multiple cups of tea could increase the risk of nocturia, or frequent urination during the night, especially if you’re drinking them around bedtime ( 37).Īs such, it may be beneficial to limit your fluid intake 2 hours before bed and use the bathroom before you sleep ( 37). Ideally, start with a lower amount and increase slowly to assess your tolerance and prevent any potential side effects. While enjoying 1 cup (237 mL) before bedtime is enough for many people, having 2–3 cups (473–710 mL) spread throughout the day may work well for others. The amount of tea that you should drink per day depends on your personal preferences. If you experience any negative side effects after consuming herbal tea, discontinue use and talk with a doctor. Not only is there limited research on the safety of some herbal supplements during pregnancy, but some compounds may negatively affect fetal growth or stimulate preterm labor ( 35).Īdditionally, keep in mind that there have been reports of headaches, dizziness, and skin reactions after consuming certain herbs, including valerian root ( 36). Similarly, consult a doctor if you’re pregnant or breastfeeding. If you’re taking medication, be sure to consult a doctor before using any new supplement, as some types can interact with prescription medications ( 34). While teas are generally a safe way to combat sleep issues, some types contain natural supplements that aren’t regulated by the Food and Drug Administration (FDA) ( 33). This can help prevent you from having to use the bathroom in the middle of the night, potentially making it hard to fall back asleep. Give yourself enough time to sit and enjoy your tea with sufficient time to use the bathroom before bed.Īs a general rule of thumb, try to minimize your fluid intake at least 2 hours before bed ( 32). Frequently asked questions How long before bedtime should I drink my tea?
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