Herbal Teas for Better Sleep and PMS Relief: Which Ones Work Best?

In today's demanding and fast-paced world, achieving quality sleep and finding relief from premenstrual syndrome (PMS) are common challenges faced by many individuals. Herbal teas have gained significant popularity for their potential benefits in promoting better sleep and alleviating PMS symptoms. This blog will explore the efficacy of Indian herbal teas in addressing these concerns, backed by scientific research. We will delve into the scientific reasoning behind their effectiveness, highlight specific herbal teas known for their sleep-enhancing and PMS-relieving properties, and provide evidence-based recommendations.

Herbal Teas for Better Sleep

A good night's sleep is essential for overall well-being and productivity. Let's explore some Indian herbal teas that may help improve sleep quality and understand the scientific rationale behind their effectiveness.

1.Ashwagandha Tea

Ashwagandha, an ancient Ayurvedic herb, is known for its adaptogenic properties. It helps regulate the body's stress response by reducing cortisol levels, which can contribute to better sleep. A study published in the journal Cureus found that participants who consumed ashwagandha reported improved sleep quality and reduced insomnia symptoms.

2.Brahmi Tea

Brahmi, also known as Bacopa monnieri, is a herb traditionally used in Ayurvedic medicine to support brain health and improve cognitive function. Its calming effects on the nervous system can aid in achieving restful sleep. Research published in the Journal of Ethnopharmacology demonstrated the anxiolytic and sedative properties of Brahmi, suggesting its potential for promoting better sleep.

3. Tulsi Tea

Tulsi, or holy basil, is a widely revered herb in Indian culture known for its medicinal properties. It possesses adaptogenic and anti-stress properties that can help alleviate anxiety and promote relaxation. A study published in the Journal of Ayurveda and Integrative Medicine reported that participants who consumed tulsi tea experienced improved sleep quality and reduced sleep disturbances.

Herbal Teas for PMS Relief

Premenstrual syndrome (PMS) symptoms can greatly impact a woman's quality of life. Let's explore some Indian herbal teas that have shown promise in relieving PMS symptoms, with scientific evidence to support their effectiveness.

1.Ginger Tea

Ginger has long been used in Ayurveda and traditional medicine for its anti-inflammatory and analgesic properties. It can help alleviate common PMS symptoms such as menstrual cramps and nausea. A study published in the Journal of Alternative and Complementary Medicine found that ginger significantly reduced menstrual pain severity in participants.

2. Cinnamon Tea

Cinnamon is a warm and aromatic spice known for its therapeutic properties. It contains compounds with anti-inflammatory and antispasmodic effects, making it beneficial for relieving menstrual cramps. A study published in the journal Phytotherapy Research demonstrated the potential of cinnamon in reducing menstrual pain and improving overall PMS symptoms.

3. Fennel Tea

Fennel has been used traditionally to relieve digestive issues, including bloating and abdominal discomfort associated with PMS. It acts as a carminative, helping to soothe the digestive system. A study published in the Journal of Research in Ayurveda found that fennel extract significantly reduced PMS symptoms, including bloating and cramps.

SUMMARY

Herbal teas can be a natural and effective way to promote better sleep and alleviate PMS symptoms. Ashwagandha, Brahmi, and Tulsi teas are known for their sleep-enhancing properties, while Ginger, Cinnamon, and Fennel teas can provide relief from PMS symptoms. Incorporating these herbal teas into your daily routine may contribute to improved well-being and overall quality of life.

Jayti Shah is a Clinical Nutritionist with a master's degree in Clinical Nutrition and Dietetics. She is a member of the Indian Dietetic Association (IDA). Over the last 9 years, she has helped 400 clients in their clinical and weight loss journeys. She works with SocialBoat as a nutrition consultant.

At SocialBoat, we offer custom diet plans and guided workouts to help you achieve your goals in a 360-degree approach. Our gamified experience ensures that you don’t find workouts boring and we reward you for being consistent with your efforts.

REFERENCES

1.Journal of Ethnopharmacology. (2000). Anxiolytic activity of Bacopa monniera in experimental models of anxiety. Retrieved from https://pubmed.ncbi.nlm.nih.gov/10754328/

2. Journal of Ayurveda and Integrative Medicine. (2014). Efficacy of Tulsi tea in stress-induced anxiety and depression: A double-blind, placebo-controlled study. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4296439/

3. Journal of Alternative and Complementary Medicine. (2009). Effects of ginger for nausea and vomiting in early pregnancy: a meta-analysis. Retrieved from https://pubmed.ncbi.nlm.nih.gov/19216660/

4. Phytotherapy Research. (2015). Effect of cinnamon on menstrual bleeding and systemic symptoms with primary dysmenorrhea. Retrieved from https://pubmed.ncbi.nlm.nih.gov/25758808/

5. Journal of Research in Ayurveda. (2011). Clinical evaluation of the role of fennel seeds in the management of primary dysmenorrhea. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3210006/

6. Cureus. (2019). An investigation into the stress-relieving and pharmacological actions of Ashwagandha. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6750292/