1) Chamomile tea: Contains apigenin, which binds to benzodiazepine receptors in the brain, promoting sleepiness and reducing insomnia.[1-2]
2) Valerian root tea: Valerian root increases GABA availability in the brain, which can help reduce sleep latency and improve sleep quality.[1-2]
3) Passionflower tea: Passionflower has been shown to increase GABA levels in the brain, promoting relaxation and sleep.[1-2]
4) Lemon balm tea: Often combined with other herbs like valerian, lemon balm has been shown to improve sleep quality and reduce symptoms of insomnia.[1-2]
These teas contain active ingredients that modulate neurotransmitter levels and promote relaxation, making them effective in counteracting insomnia. However, it is important to note that the U.S. Department of Veterans Affairs and the U.S. Department of Defense guidelines do not support the use of valerian and chamomile for chronic insomnia due to insufficient evidence of efficacy.[1-2] Further high-quality clinical trials are needed to establish their definitive efficacy and safety profiles.
References:
1) Recent Advances in the Utilization of Tea Active Ingredients to Regulate Sleep Through Neuroendocrine Pathway, Immune System and Intestinal Microbiota. Wei Y, Xu J, Miao S, et al. Critical Reviews in Food Science and Nutrition. 2023;63(25):7598-7626. doi:10.1080/10408398.2022.2048291.
2) Uncovering the Effects and Mechanisms of Tea and Its Components on Depression, Anxiety, and Sleep Disorders: A Comprehensive Review. Han Z, Wang L, Zhu H, et al. Food Research International (Ottawa, Ont.). 2024;197(Pt 1):115191. doi:10.1016/j.foodres.2024.115191.
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