Getting a good night’s sleep is one of the most important ways to safeguard our health, yet insomnia can make sleep difficult, especially for women. 

Approximately 30% to 35% of adults experience insomnia from time to time, and of those, roughly 10% have chronic insomnia at least three times a week for months.

Better sleep is the reason why so many adults turn to natural sleep aids for relief. Herbal tea remedies like sleepytime tea and chamomile tea for sleep are two popular ways to induce relaxation before bed.

What is Sleepytime Tea?

Sleepytime tea by Celestial Seasonings is a caffeine-free herbal tea designed to promote better sleep. 

Sleepytime tea is their signature bedtime tea blend consisting of calming botanicals and herbs. These herbs act as natural sleep aids. The primary ingredients are:

  • Chamomile: Chamomile tea for sleep works because it has a mild sedative effect and anxiety-reducing properties.

  • Spearmint and lemongrass: For balance and flavor.

  • Tilia flowers, blackberry leaves, orange blossoms, hawthorn, and rosebuds: These enhance the soothing aroma and taste of the tea.

Sleepytime Extra is another version of the popular herbal tea for sleep with valerian root for stronger sleep-inducing effects.

Does Sleepytime Tea Actually Work?

To understand how tea functions as an herbal tea for sleep, it is important to look at the science and the psychological effects. 

The science

It doesn’t cure chronic insomnia or act as a sedative, but it does reduce mild anxiety and promote relaxation. 

Chamomile, the main ingredient, contains an antioxidant called apigenin, which binds to GABA receptors in the brain. These are the same receptors that mild anxiety medications target, which is why chamomile has a soothing effect.

The problem is the dose in a cup of tea is much lower than what is required to significantly induce sleep or work as a treatment for clinical insomnia.

So, while chamomile can reduce mild anxiety and promote relaxation for better sleep quality, it is not an effective treatment for chronic insomnia.

The psychological aspect

Does Sleepytime Tea work from a psychological point of view? Turns out millions of people swear by the bedtime tea for better sleep quality. 

Often, this positive effect comes from creating a bedtime routine. Steeping a cup of hot tea is a way to transition our brain from wakefulness into a sleep state. 

Sipping a warm beverage creates a feeling of relaxation as the warmth from the tea dilates blood vessels, which helps lower our core body temperature. This lowering of our core temperature is one of the physiological triggers our body uses to initiate sleep.

Like a placebo, sipping tea can reduce our arousal state and shift it toward relaxation. 

Who Might Benefit Most?

Because Sleeptime Tea does not have a pharmacological effect, it can be helpful for people with mild stress or anxiety-driven insomnia. This is due to the apigenin in the chamomile, which helps calm a racing mind, reduce stress, and lower anxiety. 

It can also benefit those interested in establishing a calming bedtime routine. The ritual of brewing tea can serve as a psychological cue to help us transition from screen time to relaxation and sleep.

For older adults, chamomile is a beneficial option because seniors are often more vulnerable to severe drug side effects, cognitive fog, or dependency, making it a good choice as a gentle sleep aid.

Another group that may find this bedtime tea helpful is those looking to reduce evening caffeine and/or alcohol intake. 

Swapping out these two sleep inhibitors for a gentle way to relax and unwind is a great way to promote better sleep.

Why Your Sleep Environment Matters More Than Tea

Sleep experts agree that your sleep environment matters more than any tea or supplement for getting a good night’s sleep.

To build a strong sleep schedule, the most important thing is to help your brain transition into deep sleep cycles at night and maintain them.

Tips to influence your sleep environment for maximum sleep cycles

1. Light

Light exposure is one of the most powerful ways to influence your sleep/wake cycle. Even a small amount of light can signal your brain to stay alert. Things like the glow from your alarm clock, a smartphone, or an outside light can all keep you awake.

2. Noise

Even if you don’t fully wake, sudden noises like a TV, traffic, or snoring can spike your heart rate and cortisol levels, waking you from a deep sleep.

3. Room temperature

To transition into sleep, your core body temperature needs to drop by 1 to 2 degrees Fahrenheit. Keeping your bedroom between 60°F and 67°F is optimal for sleep, according to the Sleep Foundation. 

4. The power of ritual

Your brain works off cues. If your bedroom is dark, cool, and quiet, your brain tells your body it is time to sleep. But if the opposite is true, an overly bright, noisy environment signals alertness and stress, which inhibits sleep.

Fixing your sleep environment is the best way to create good sleep habits. 

Cooling Your Sleep Environment

A cool sleep environment has multiple effects. Along with the necessary drop in core body temperature, it also determines how well you sleep, recover, and function the next day.

A cool sleep environment increases slow-wave sleep and REM sleep. These stages are when your body repairs tissue, builds muscle and bone, and strengthens the immune system.

A cooler environment also increases melatonin production, keeps stress hormones regulated, and prevents nighttime awakenings by preventing spikes in those hormones that can jolt you awake.

How to create the right sleeping environment

  1. Adjust your thermostat to the target range of 60°F to 67°F before bedtime.

  2. Use a ceiling or stationary fan to circulate the air. This creates a wind-chill effect that evaporates perspiration and prevents heat from accumulating around your body.

  3. Weather permitting, open windows on opposite sides of your room to create cross-ventilation and flush out trapped daytime heat.

  4. Upgrade your bedding and mattress by switching to breathable, moisture-wicking materials such as percale cotton, linen, bamboo, or Tencel.

  5. Stay away from memory-foam products that retain heat.

  6. Use a specialized cooling blanket, such as Yana’s new cooling blanket, to prevent heat buildup.

  7. Keep your blinds or blackout curtains closed during the day to keep your room cool.

How Yana Helps Create Better Sleep

Yana Sleep products are designed to optimize your sleep environment. 

Cooling Bamboo Blanket: Our new cooling blanket is designed to wick away heat and moisture buildup from your body, helping you rest comfortably all night long.

It features a soft, luxurious feel for the ultimate in sleep comfort, and comes in two colors.

Cooling Gel Body Pillow: Our full, cooling gel body pillow is the best way to align your entire spine, helping you fall asleep quickly and stay asleep.

Designed to provide full-body support for your head, neck, shoulders, hips, and knees, it feels like sleeping on a cloud. 

Eucalyptus Pillow Cover: Designed to regulate body temperature and wick away moisture for all-night comfort.

Shop Yana products to design the ultimate sleep environment!