You want to stick with herbal brews that are void of caffeine (which would support the opposite effect than you’re after) and that ideally contain herbs in their whole (not powdered) form. This will ensure its ingredients and nutrients can perform optimally. To sip your way to snoozeville, Michael J. Breus, Ph.D., aka The Sleep Doctor, reminds mbg that you also need to maintain proper sleep hygiene and a consistent sleep schedule. Sipping your sleep tea at a specific time can also help ensure the best results: One cup about 60 to 90 minutes before bed, Breus says, is ideal. It’s important to remember that in the same way that swapping out your usual comforter for a weighted blanket or switching on a sound machine to drown out any unwanted bedroom noise won’t necessarily solve your sleep woes, drinking a cup of tea can’t guarantee a good night’s sleep either. Your cuppa should be paired with other healthy nighttime habits. “For sleep, the key active component of chamomile is the flavonoid apigenin,” Teitelbaum tells mbg. This binds to GABA receptors in the brain and has a calming impact on the body—helping to reduce nerves and promote rest. “Lavender flowers and leaves can deeply relax you and make you feel calm,”* Medina tells mbg. This is because the plant’s active components have been shown to stimulate the GABA system, adds Teitelbaum. The result is a soothing cup to sip, but you may also reap calming benefits from simply inhaling the sweet aroma. “I like to start low and then work my way up to a concentration that makes me feel sleepy. If you feel like your muscles are rubbery or heavy, then you had too much,” Medina says. “Cut back the amount the next day and the feeling should pass fairly quickly. If you are agitated or restless, then stop using valerian and consider yourself the rare 10% that should not use this herb.” It may also increase the happy hormone, serotonin, Teitelbaum adds, which induces sleep by acting as a precursor to the onset of melatonin5, aka the sleep hormone.
