It’s normal to have trouble sleeping, but quality sleep is essential, especially for long-term heart and brain health. What you drink in the evening can have a big impact on the quality of your sleep that night. According to three registered dietitians, an after-dinner drink – chamomile tea – is the best drink for a good night’s sleep.
Scientists are still studying how different drinks affect sleep, but chamomile tea—an herbal tea made from dried chamomile flowers—currently has more established research and a longer history of traditional use than other popular sleep drinks, like tart cherry juice.
“Chamomile tea has been shown to contribute to sleep quality, particularly the ability to stay asleep,” Kendra Haire, RDN, registered dietitian and owner of Radiant Nutrition and Wellness, tells HEALTH.
This effect likely comes from a handful of beneficial plant compounds, including flavonoids. These antioxidants “help calm the mind, help you relax, and help you sleep better,” said Theresa DeLorenzo, DCN, RD, a registered dietitian and professor of nutritional sciences at Russell Sage College.
Chamomile tea is also one of the richest sources of apigenin, a type of flavonoid that “binds to GABA receptors in the brain and helps promote relaxation by slowing brain activity,” Leah Murnane, MS, RD, CSSD, LDN, registered dietitian and owner of Lettuce Eat Dessert, tells HEALTH.
Plus, a hot drink before bed adds another element of relaxation, DeLorenzo said, and chamomile tea is caffeine-free, unlike other flavonoid-rich options like black or green tea.
To get the most out of your evening cup of chamomile tea, experts have offered the following tips:
- Drink the tea between 30 minutes and two hours before bed to help you relax.
- Brew chamomile tea for at least five to 10 minutes before drinking it to maximize its effects.
- Add a little milk. “Warm milk contains tryptophan, which helps increase the body’s natural melatonin,” Murnane explained.
- For a non-dairy option, opt for soy milk: It’s high in magnesium, a mineral associated with better sleep, DeLorenzo told HEALTH.
- Check with your doctor if you are taking any prescription medications, as chamomile tea may interact with some medications.
For best results, experts recommend pairing chamomile tea with other good sleep habits. “Avoid caffeinated beverages at least six hours before bed, keep your bedroom only for sleeping, and put down your phone half an hour before bed,” DeLorenzo said.
Gn Health
