Fact checked by Nick Blackmer
Why this matters: What you drink after dinner can actually affect how well you sleep
What you can do: Drink a cup of chamomile tea 30 minutes to two hours before bed
The payoff: Better sleep supports your long-term health, especially your heart and brain
It’s normal to struggle with sleep—about one in six Americans have trouble falling or staying asleep most nights. But quality sleep is essential, especially for your long-term heart and brain health
What you drink in the evening can actually impact how well you sleep that night. According to three registered dietitians, chamomile tea is the best after-dinner drink for supporting sleep
Scientists are still exploring 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 help with sleep quality, specifically the ability to stay asleep,” Kendra Haire, RDN, dietitian and owner of Radiant Nutrition and Wellness, told HEALTH
This effect likely comes from a handful of beneficial plant compounds, including flavonoids. These antioxidants “help calm the mind, relaxing you to ease you into better sleep,” said Theresa DeLorenzo, DCN, RD, registered dietitian and nutrition science professor at Russell Sage College
Chamomile tea is also one of the richest eceptors in the brain and helps promote relaxation by slowing down brain activity,” Leah Murnane, MS, RD, CSSD, LDN, dietitian and owner of Lettuce Eat Dessert, told HEALTH
Plus, a warm 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 sleep benefits from your evening cup of chamomile tea, experts offered the following tips:
Drink the tea between 30 minutes and two hours before bed to help you wind down
Brew chamomile tea for at least five to 10 minutes before drinking to maximize its effects
Add a splash of milk. “Warm milk contains tryptophan, which helps increase the body’s natural melatonin,” Murnane explained
For a non-dairy option, go with soy milk—it’s rich in magnesium, a mineral that’s been linked with better sleep, DeLorenzo told HEALTH
Check with your doctor if you take prescription medications, as chamomile tea can interact with certain drugs
For the best results, experts recommend pairing chamomile tea with other good sleep habits. “Avoid caffeinated drinks at least six hours before bedtime, keep your room only for sleep, and put your phone down a half an hour before bed,” DeLorenzo said
Read the original article on Health
