Can 'Bedtime' Teas Really Help You Fall Asleep Faster?

From womenshealthmag.com

Lots of us swear by our bedtime tea—and many companies make teas specifically geared to helping you get a better night's sleep. But do these concoctions actually work, or are they mostly placebo? We had a couple of nutritionists peek at the most common ingredients to weigh in on their actual effects on tiredness and sleep.
Turns out, while the ingredients in bedtime teas vary, a few of the most common just might put you in the mood for sleep:

Chamomile. Some research has shown that consuming this flower may help you nod off. “It is a mild tranquilizer that’s been consumed for many years,” says nutritionist Abby Langer, R.D.

Lavender: In one study, smelling lavender helped women catch more REM sleep, while other research has shown it may help stabilize moods and have a sedative effect. “In Germany, lavender tea has been approved for insomnia,” says Langer. “When it’s inhaled it has sedative and relaxing effects. Although most of the research is in inhalation and not tea, I think it could be effective.”

Valerian root: This plant is a common ingredient in over-the-counter insomnia treatments. However, results are still inconclusive as to whether or not it can help with sleep quality. “The problem is, we’re not sure about the dosage. Also it can cause dizziness and stomach upset as side effects, so you have to be careful,” says Langer.

Spearmint/peppermint. Mint is great for digestion and curbing gas after a big meal, especially peppermint. “If you’re having stomach problems, it could lead to being able to sleep better,” says Jessica Levinson, R.D. Langer notes that animal studies have also shown peppermint may increase length of sleep. “But we’re not rats. It’s likely added mostly for flavour,” she says.

Fennel: This licorice-flavoured veggie relaxes muscles, like the intestines and uterus, and it’s been shown to help with heartburn, gas, and cramps—which is why it might be added to tea, say Levinson and Langer.

Passion flower: It’s possible these flowers could help with sleep, but it’s far from sure. “While a few studies show it calms anxiety and insomnia, the results may be confounded by other herbs it’s often combined with,” Langer says.

Lemongrass. While a couple of animal studies have shown this mild-smelling herb may lead to longer snoozing, “They’re very weak. I wouldn’t take them as evidence,” Langer says.

So do bedtime teas really work? Unfortunately the answer isn’t clear-cut. “Most of the research is very weak or in animal studies. That’s normal for most herbal remedies, says Langer.

As far as other ingredients (such as tilia/linden flowers, blackberry leaves, hawthorn, and rosebuds), none have been shown to help with sleep; the nutritionists agree they’re most likely included as flavouring.

http://www.womenshealthmag.com/food/teas-for-sleep