A normal sleep routine is vital for your body’s overall well-being. But not everyone gets to have good a good quality of sleep every time, and some develop insomnia which deprives them of much-needed rest.

Nowadays, many are discovering the benefits of herbal teas in promoting relaxation and good sleep. Here are five of the best tea for insomniac for a more relaxed body and better quality of sleep.

 1. Chamomile 

Chamomile is known to help relax the mind and body and help induce sleep partially due to a type of flavonoid known as Chrysin. You can prepare your own tea by adding dried chamomile leaves and flowers to boiling water and let it steep for about three minutes. Take the chamomile tea 30 minutes before bedtime.

Chamomile tea also has a fruit-like taste which makes it great delicious to drink. But it is also important to note that taking too much chamomile tea can cause vomiting, so make sure to take in moderation. Chamomile also has blood-thinning properties and may trigger an allergic reaction in those people who are hypersensitive to ragweed, chrysanthemums, daisies, and other similar herbs.

 2. Valerian

Valerian root is an herb believed to help people suffering from insomnia and in calming nervous tension. Aside from being an ingredient in dietary supplements, food, and beverages, Valerian root can also be prepared in tea form. However, as a remedy for insomnia, some prefer the capsule form due to its strong taste.

To make a valerian tea, soak about three grams of dried valerian root in hot water for 10-15 minutes and take the preparation between 30 minutes to two hours before going to sleep. Most recommendations indicate that intake should take no longer than a month, otherwise, consultation with your doctor before continuing with the routine is advised.

3. Lavender

Lavender is a very attractive ornamental plant with its purple color and great scent. Lavender is also believed to relieve anxiety, relax the nerves, and improve the quality of sleep, which makes it ideal for aromatherapy.

You can prepare your lavender tea by brewing its buds, which releases the essential oils and scents from the plant. Place about 4 teaspoons of fresh lavender buds in a tea ball and put it in an 8 ounce of boiled water. Let it steep for about ten minutes.

While lavender is a great sleep-inducing drink, experts advised people who are allergic to pollen, pregnant women, taking cholesterol medicines, and those taking blood thinning medicines to avoid drinking lavender tea.

4. Melatonin

Melatonin is a naturally occurring hormone secreted by the body. The pineal gland that secretes melatonin is responsible for regulating the body’s internal clock. Melatonin levels are higher at night and drops in the morning.

It is no surprise that Melatonin is recommended for people suffering from insomnia. There are melatonin tea preparations available in the market. Some supplements come in liquid, pills, and chewable. It is important to take caution though as excess intake can cause daytime sleepiness, headache, stomach discomfort, and dizziness.  Also, people taking birth control pills, blood-thinning, immunosuppressants, and diabetes medicines should avoid melatonin supplements.

5. Linden

Linden tea, with its essential oils, is great in fighting anxiety and aids in relaxation. To make your own cup of Linden tea, just add a teaspoon of dried linden flowers or two teaspoons of its fresh flowers to about a cup of boiling water. Continue boiling for about a minute and then let it steep for ten minutes.

Linden flower tea, sweet and very fragrant, has calming properties that help induce sleep and soothe the nerves. Experts suggest a dosage of no more than two to four grams a day. Linden tea for sleep is generally safe to take unless you are sensitive and prone to allergic reactions to flowers. Linden naturally contains caffeine and may act as a diuretic and interact with certain medications. Always check with your physician before taking linden flower tea.

While herbal teas are natural remedies, they still have side effects and should be taken in moderation. Always consult with your doctor first to be sure you get the most benefit from these herbal teas.