Sip your way to a good night's sleep: The power of tea

Tea has been sipped for generations across the globe While some rely on it for their dose of energy some prefer its soothing properties at the end of the day A warm tea can be a relaxing ritual to prepare for a restful nights sleep The key differentiator is the content of caffeine which varies across teas While black and green teas contain higher levels of caffeine which may delay or disrupt sleep blends of herbal teas are potentially beneficial for relaxation and sleep quality To better understand the science behind the calming effects of sleeppromoting teas medical experts outline varying caffeine levels and the types of tea which may help induce sleep To help you leverage the soothing elements of tea experts also share tips for a nighttime tea routineBenefits of drinking tea before bedtimeChoosing the right type of tea and consuming itinthe right mannercan helpderive manyhealth benefits according toTrupti Padhi a certified diabetic educator who consults on Practo ldquoDrinking tea before bedtime may reduce stress and anxiety while promoting relaxation and mental ease It may help eliminate headaches especially those associated with stress or fatigue while increasing metabolism which helps reduce body weightrdquo explains PadhiShe further poses that many decaffeinated teas have antioxidants that are proven to fight oxidative stress and help reduce the risk of many chronic diseases ldquoTea also helps with digestion so its a great option after dinner to help reduce bloating Herbal teas also help maintain hormonal balance which is essential for good sleep patterns and some teas help control blood sugar levels thus preventing sugarrelated sleep disruptionsrdquo the dietician addsWhat is the ideal time to drink tea before bed ldquoThe best time to have tea is about 1 to 2 hours before going to bed This provides the body with enough time to absorb the relaxing and calming elements of the tea thus preparing the body for sleep Taking tea at this time also saves from the risk of waking during the night for bathroom trips that may break up sleeprdquo advises PadhiTeas that help induce sleepTea has been an intrinsic part of many cultures across the globe For centuries people have turned to tea for its medicinal properties ldquoSome of the extracts found in teas have been scientifically proven to cause relaxation and especially to improve sleep quality These compounds interact with brain receptors or hormonal pathways creating a calming effectrdquo says Dr Thousia Hassan consultantdietitian and nutritionist at Motherhood Hospitals Bangalore She shares five wellknown types of tea that induce sleepChamomile teaA cup of chamomile tea is famed for its mild sedative ability owing to apigenin a bioflavonoid which influences the receptors in the brain It may contribute to reducing anxiety and causing sleepiness as wellLavender teaKnown for its relaxing properties lavender tea is made from the dried flowers of the lavender plant The presence of linalool and linalyl acetate stimulates parasympathetic reactions which helps one to relax by reducing stress and may improve the quality of sleepValerian root teaTea made from valerian root contains valepotriates particularly valeric acid which may increase the brains uptake of gammaaminobutyric acid GABA GABA is a neurotransmitter associated with relaxation and sleep and it is thought to be involved in the calming effects of valerian rootPeppermint teaPeppermint tea is a popular beverage known for its refreshing flavour and potential health benefitsWhile it doesnt have a numbing effect it can be helpful in managing digestive issues and promoting relaxation which may indirectly contribute to better sleepPassionflower teaPassionflower tea may help reduce nervousness by increasing levels of apigenin a compound that may enhance the activity of GABA a neurotransmitter that promotes relaxation and sounder sleepAlso ReadHibiscus tea to oats Are these foods really good for your healthHow do caffeine levels in different teas affect sleepWhile some teas such as green and black contain caffeine and may interfere with sleep others are known for their calming and relaxing properties that can promote better sleep To further your understanding Hassan outlines different caffeine levels of the most commonly consumed teasBlack TeaIt contains the highest amount of caffeine among all teas 40 to 70 mg in each cup It has a kind of stimulating effect and it may be quite difficult to get to sleep after taking it if its consumed in the evening There are similar options without caffeine which are more suitable in the eveningsGreen TeaContains a more moderate amount of caffeine around 20 to 45 mg per serving The caffeine content present in green tea boosts the nervous system but is balanced by Ltheanine which has a calming effect Green tea can be consumed in the early eveningOolong TeaOolong contains 30 to 50 mg of caffeine per cup which makes it not suitable for nighttime This tea contains even more antioxidants than coffee so it is best suited for daytime loungingWhite TeaSimilar to green tea a cup of white averages 15ndash30 mg It has the lowest concentration of all caffeinated tea types As white tea has lower levels of caffeine compared to others it is less likely to cause sleep disruptionsHerbal teasDrinking herbal teas such as chamomile peppermint and rooibos is the safest option for those who wish to drink tea in the evenings or at night All 100 per cent herbal teas contain no caffeine and wonrsquot disturb your sleepTips for optimal sleepTo maximise the sleepenhancing benefits of tea Padhi lists best practices for preparing and consuming tea at nightNo sugarDo not add sugar to your tea since adding sugars can cause spikes in blood sugar levels leading to frequent urination and sleep disturbancesDecaffeinated teaOpt for decaffeinated teas instead of caffeinated ones to avoid the stimulation effects of caffeineWarm teaWarm tea calms the body and the mind making it possible to relax and drift into sleepAvoid adding milkAvoid adding milk to bedtime tea as it could cause gas or bloating that would interfere with ones comfort while sleepingLimit tea intakeConsume tea 1 to 2 hours before bedtime and in moderation Excessive caffeine can disrupt sleep patternsSleep hygiene routineIn addition to drinking tea avoid electronic devices at least an hour before bedtime read a soothing book listen to calming music or do some breathing exercises or gentle yoga to ensure a good nights sleep