THE 16 BEST TEAS AND HERBS TO SLEEP WELL - ECONOMÍA - 2025

The herbal teas and herbs for sleep are natural remedies that are being used for centuries to alleviate the worst effects of insomnia and difficulty falling or staying asleep.

Being products that we can find in nature, they tend to be much safer than the drugs that are often used to solve these problems. In addition, they have other advantages, such as their low price, the ease with which they can be found, or the fact that they do not generate addiction.

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In the modern world, it is very common for people to have anxiety and insomnia problems. Therefore, knowing and using some infusions or herbs that help you fall asleep can make a very positive difference in your life.

In this article we will see some of the most effective, in addition to studying what are their most positive effects and some of their peculiarities. In this way, you can choose the one that suits you best depending on your specific situation.

List of recommended infusions to fall asleep

Chamomile

Chamomile is probably one of the first infusions we think of when we want to solve our sleep problems. Also known as chamomile, it has a large number of positive effects and almost no contraindications.

Chamomile will help you fall asleep better due to its mild sedative effect. This is not as strong as other herbs, but combined with the way it works against mood problems such as depression or anxiety, it can be a very effective remedy.

On the other hand, chamomile has certain relaxing effects on the muscles, and helps you digestion better. Because of this, it can be the most effective remedy against certain types of insomnia that are caused by external factors.

Valerian

Another of the most traditionally used natural remedies to treat insomnia is valerian. It has been used since Ancient Greece, and numerous scientific studies support its effectiveness.

The main effects of this plant are mental and muscular relaxation. It is extremely effective in fighting anxiety, and it can help you fall asleep more quickly and keep you in a deeper way.

On the other hand, valerian is also very useful to control muscle spasms and tensions. The biggest drawback of this herb is that it has a very strong flavor; therefore, most people take it in an infusion with a little honey or lemon, to make it more pleasant.

Due to all its beneficial properties, today it is possible to obtain valerian extract in capsules, which cause the same effects as the herbal infusion but are more convenient to consume.

Linden

Linden is another of the most used infusions to help you fall asleep. It is prepared with the linden flower, and it is one of the most relaxing and calming effects. Like chamomile, it causes its effects because it relaxes the muscles of those who take it.

On the other hand, linden, although not as potent as valerian, has some additional beneficial effects that make it very popular in alternative medicine. Among other things, it is a diuretic, reduces inflammation and blood pressure, and can even help decongest the airways.

Lemon balm or lemon balm

The lemon balm is one of the most popular plants for preventing and treating mild insomnia. Unlike what we have seen so far, it is usually not enough to take it just before going to sleep; it is necessary to consume it three or four times throughout the day.

By taking this herb regularly, at the time of going to bed the person will notice that they are calmer and problems such as anxiety have decreased. This is because it helps to maintain the balance of the central nervous system, making it very effective in fighting nerves.

On the other hand, its flavor is very pleasant, with a citrus touch, and both its leaves and its flowers can be used. This makes it a very popular choice for people who don't like the taste of other, more popular plants.

Lavender

Lavender is known around the world due to its particular smell, which makes it a very popular herb in disciplines such as aromatherapy. But behind its peculiar fragrance, there are also some very interesting soothing properties that make it a good remedy against insomnia.

Its main function in this area is to generate a great feeling of relaxation when consumed in the form of an infusion. This helps to fall asleep, by acting directly on the nervous system and reducing nerves, providing calm and well-being.

Passionflower

Passionflower is one of the best natural remedies for depression and mood disorders. Because these problems are often one of the most common causes of insomnia, an infusion of this herb can help people affected by them to rest better at night.

Its main effect is that of a psychological soothing, although it also causes great muscle relaxation and is even capable of regulating blood pressure. Because of this, passionflower is usually one of the most common components in natural medicines to combat all kinds of mental problems.

Rosemary

Rosemary is one of the most used herbs in gastronomy and cooking due to its peculiar and pleasant smell. However, what not so many people know about this plant is that it also has a powerful relaxing effect that helps fight insomnia when taken as an infusion.

Its components, among which some essential oils, minerals, phenols and flavonoids stand out, favor the conciliation of sleep. In addition, they help to relax the muscles and avoid some pain in them, which helps many people who have trouble resting at night.

Lemon verbena

Many of the plants that we are seeing on this list, in addition to helping to combat insomnia, also serve to alleviate some of the symptoms of anxiety. However, in this field lemon verbena is one of the most effective.

Added to this, thanks to its calming effect and the benefits it causes in people with stomach and intestinal problems, it is one of the best plants that you can take as an infusion to help you fall asleep and stay asleep at night.

Poppy

The benefits of poppy to combat sleep problems are not as obvious as those of other similar plants. To extract its full potential, it is necessary to boil the flower petals in water for ten minutes, and take this infusion several times a day instead of just before sleeping.

However, if this procedure is followed, poppy can be one of the most effective remedies for insomnia. Thanks to its high concentration of alkaloids, it helps reduce inflammation in the body and promotes mental and physical relaxation. Therefore, it has been used for centuries to treat sleep problems.

Sage

Sage is not a well-known plant, but consumed as an infusion it can have many benefits for both the mind and the body. It is one of the most prescribed in alternative medicine for ailments such as depression, as it has a very positive effect on mood.

By alleviating problems such as recurring sadness, while promoting great relaxation throughout the body, sage can be extremely effective in fighting certain types of insomnia.

Hop

Although the best known use of hops has nothing to do with an improvement in the quality of sleep, the truth is that this wild plant from northern Europe can have very beneficial effects for people who suffer from some variants of insomnia.

Normally we find it inside beer, but it is possible to find its dried leaves to use in infusions, or even extracts that maintain all their positive properties. When consumed in any form, it helps to calm nerves and anxiety, and to achieve great mental relaxation.

Although nowadays it does not have a very popular use, the truth is that in Ancient Rome it was known that it helped to better sleep. Therefore, it is one of the herbs to sleep well whose use has been known for the longest time.

Verbena

This plant differs slightly from the previous ones in the sense that it does not directly help you fall asleep or make it deeper. On the contrary, it acts mainly by calming all kinds of pain, being one of the most used natural painkillers in fields such as alternative medicine.

Pain can prevent a person from falling asleep, so verbena, thanks to its high concentration of ursolic acid, caffeic and glycoside, can help you get a good night's rest by relieving your physical discomfort.

Grass of San Juan

If you've ever been interested in the world of alternative medicine, you've surely heard of St. John's wort. It is one of the plants most used to combat problems such as anxiety and depression.

According to some studies, this plant is capable of raising the levels of serotonin, dopamine and norepinephrine in the brain of people who consume it regularly. This has all kinds of positive effects, including fighting insomnia and helping your night's rest improve.

Of course: if you are taking any type of psychoactive drug, you have to be careful with St. John's wort. Due to its effects on the brain, some psychiatrists are concerned about the possible interactions of this plant with the most common psychological medications.

Turmeric tea

We turn to a remedy against insomnia that is a little more complicated to prepare than the previous ones, but which can become one of your best allies when it comes to getting adequate rest at night.

Turmeric tea has all kinds of beneficial properties, among them the reduction of inflammation in the body, improvements in your health, and of course an improvement in your rest. However, to extract its full potential, you need to mix turmeric with other ingredients like lemon, ginger, and honey.

Together, these four ingredients will form a powerful infusion that, in addition to having a very pleasant taste, will help you fall asleep much faster and achieve a long lasting restful sleep.

Magnolia Bark Infusion

Magnolia is a flowering plant that has been used for thousands of years as a remedy for insomnia in cultures such as China. Mainly, infusions with this herb are prepared from its bark, but they can also include some dried parts of the flower to extract its full potential.

Among other benefits, magnolia is known to eliminate certain physical pains and help reduce stress. It is also traditionally used to combat anxiety, and for its sedative effects.

In recent years, there have been several studies showing that a magnolia infusion can help decrease the time it takes to fall asleep, and improve the quality of sleep throughout the night.

Ashwagandha Tea

We finish our list of the best infusions to sleep better with a plant of Indian origin. This is ashwagandha, a kind of fruit from the tomato family that has been used for thousands of years in Ayurvedic medicine due to its positive properties for human health.

Among other things, it is capable of strengthening the immune system. Additionally, it reduces levels of anxiety, stress, and depression if taken regularly, and it can also increase physical relaxation. Therefore, it can be used as a remedy that attacks several of the main causes of insomnia at once.

References

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3. "Infusions to sleep soundly and instantly" in: Eat healthily. Retrieved on: September 25, 2018 from Eat with health: comeconsalud.com.
4. "13 infusions that will help you sleep better" in: Psychology and Mind. Retrieved on: September 25, 2018 from Psychology and Mind: psicologiaymente.com.
5. "The 6 best infusions to sleep" in: Better with health. Retrieved on: September 25, 2018 from Better with health: mejorconsalud.com.