Struggling with sleepless nights? You are not alone. Many of us find it tough to drift off because of the day’s stress and a mind that just won’t stop racing. In those moments, you need something to calm yourself down and promote relaxation. So, why not try a cup of tea? Yes, that may sound surprising to you as teas are supposed to wake you up. But there are certain types of teas specifically designed to help you wind down and get peaceful sleep as well. A cup of these is enough to help you sleep better. So, are you ready to find out some of the best bedtime teas for sleep?

Bedtime teas for sleep

Here are 7 healthy bedtime teas for sleep improvement and to beat insomnia:

1. Chamomile tea

This is one of the best teas for sleep that has long been cherished for its health benefits. Chamomile has a mild, floral flavour and is made from the dried flowers of the plant. Known for its gentle sedative effects, chamomile tea can improve sleep quality, although it does not always work for those suffering from severe insomnia, as revealed by a study published in the Phytotherapy Research. Drink it before bed to soothe an anxious mind and promote relaxation.

2. Green tea

Green tea is known for its incredible weight loss benefits, but did you know it could also improve your sleep? While it does contain caffeine, it also contains an amino acid called L-theanine, which promotes relaxation and can offset the stimulating effects of caffeine. A study published in the journal Nutrients found that drinking green tea in moderation, especially decaffeinated versions, could help you wind down before bed. It can also reduce fatigue and stress, making it one of the best teas for sleep.

3. Lavender tea

If you are looking for teas for sleep improvement, you cannot miss this one. More commonly used as aromatherapy, this purple flower herb also offers calming effects that can help you sleep faster. Lavender has been shown to reduce symptoms of anxiety and depression, both of which can contribute to insomnia, suggests a study published in the journal Complementary Therapies in Medicine. Drinking a cup of lavender tea before bed could be the perfect way to relax your mind and body and reduce stress so that you can sleep well.

4. Ginseng tea

Ginseng, a popular herb in traditional medicine, is known for its ability to boost energy and improve focus. However, due to its adaptogen compounds, ginseng can also support better sleep. It may regulate hormonal balance and reduce stress, both of which can interfere with restful sleep. This will reduce the wake time and increase the duration of deep sleep. Drink it in the evening to relax and sleep well.

5. Valerian root tea

Valerian root is a powerful natural remedy for sleep issues. This is one of the best teas for sleep and has been used for centuries as a calming herb, particularly for treating insomnia and anxiety. Valerian root tea is made from the dried roots of the plant, which contain compounds that promote relaxation and help you unwind after a long day. A study published in the Journal of Evidence-Based Integrative Medicine found that valerian root significantly improved sleep quality and reduced anxiety in participants.

6. Matcha tea

While matcha is often celebrated for its energising properties, it can also support relaxation. Made from finely powdered green tea leaves, matcha is packed with antioxidants and L-theanine, an amino acid that helps to calm the mind. Unlike coffee or traditional green tea, matcha provides a more sustained and gentle boost of energy, helping you stay focused without the crash. In the evening, sipping on matcha tea can promote a sense of relaxation and calm your mind, promoting better sleep.

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7. Passionflower tea

Passionflower tea is made from the leaves and flowers of the passionflower plant, which is renowned for its calming properties. It acts as a natural sedative, helping to relieve anxiety and improve sleep quality. According to a study published in the journal Nutrients, passionflower significantly improves sleep quality in those suffering from anxiety-related insomnia. If you find yourself tossing and turning due to stress or worry, a cup of passionflower tea before bed might be the answer to a better night’s sleep.

So, what are you waiting for? Help yourself to a cup of these teas for sleep improvement.

Common sleep mistakes

Here are 7 common sleep mistakes you should avoid to get rest:

• Going to bed and waking up at different times each day can confuse your body’s internal clock, disturbing sleep. So, sleep and wake up on time each day.
• Limit screen time before bed, as the blue light emitted from phones and computers can interfere with melatonin production, making it harder to fall asleep.
• Avoid heavy meals, caffeine, or alcohol in the evening, as these can disrupt your sleep.
• Avoid noise and create a relaxing bedtime routine, such as reading or listening to calming music, to signal to your body that it is time to unwind.
• Regular physical activity during the day can help you fall asleep faster, but avoid intense exercise too close to bedtime.

By following these points, as well as having these teas for sleep, you can provide your body with the rest it needs. However, it is a good idea to consult a doctor before having these, especially if you suffer from any underlying  medical conditions.

The gut microbiome refers to the trillions of microscopic organisms that live in the gastrointestinal (GI) tract. Good bacteria in the gut help with digestion, protect against harmful organisms, and support the immune system.

Studies show that the gut plays a key role in digestion, immune function, and mental health. Imbalances in the gut microbiota have been linked to chronic diseases like type 2 diabetes, inflammatory bowel disease (IBD), and some cancers.

Supplements can help support gut health and a balanced gut microbiome.

Psyllium husk is a natural fiber that comes from the seeds of the Plantago ovata plant. When eaten, it absorbs water and forms a gel-like substance that moves through the GI tract. Psyllium husk can improve gut health by encouraging regular bowel movements and helping with digestion.

Fiber intake recommendations range from 19-38 grams daily, depending on gender and age. Studies suggest less than 5% of people in the United States get their recommended amount. Psyllium husk is typically available in powdered form and mixes well with water or juice.

Dosing recommendations will vary, depending on how much fiber you eat from whole foods. When taking a fiber supplement, it’s best to start with a small dose to avoid side effects like bloating, gas, and discomfort.

Ginger is a root vegetable with many potential health benefits, including improved gut health. Studies have shown ginger’s natural properties can lower inflammation, nausea, and vomiting.

Ginger supplements are made from the root of the ginger plant and are available in powder or capsule form. Although there is no standardized dose of ginger for gut health, one study found that 540 milligrams of ginger root powder may improve GI symptoms like feeling full quickly and abdominal pain.

When harmful bacteria outnumber beneficial bacteria in your gut, it can cause digestion issues and an upset stomach. Probiotic supplements contain live microorganisms that help balance the good bacteria, improving digestion and supporting immune function.

Probiotic supplements are available as capsules, liquids, and powders. Doses are measured in colony-forming units (CFU), which refers to the number of usable cells. Many probiotic supplement brands contain 1-10 billion CFU, but some contain as many as 50 billion CFU. However, a higher CFU number does not always mean a more beneficial product.

Probiotic supplements are generally considered safe, but some people may experience gas after consumption. People with compromised immune function or serious underlying medical concerns should consult a healthcare provider before taking probiotics, as they may be at risk of infection from the live bacteria.

Prebiotic fiber acts like food for good bacteria in the digestive tract, helping them grow and do their job. Prebiotics are found in whole foods like bananas, honey, onions, and garlic, but supplements are also available.

Prebiotic supplements are generally considered safe for the average healthy adult, but some people may experience diarrhea, gas, bloating, or cramping.

Studies have not established a recommended supplement dose. A healthcare provider can help you establish a dose that supports your gut health needs with minimal risk of discomfort.

L-glutamine is an amino acid (protein building block) that plays a key role in the gut. Damage to the gut lining can cause digestion problems and affect overall health. L-glutamine helps heal and protect the intestines’ lining and balances the gut microbiome.

Glutamine is found in foods like vegetables and animal proteins. L-glutamine supplements, available in capsule and powder form, are a convenient way to get enough of the amino acid.

While there is no standardized recommendation for glutamine supplements, studies have found that a dose of 0.9 grams per kilogram of fat-free body mass is generally well tolerated. A healthcare provider can help you incorporate glutamine supplements safely.

Peppermint oil comes from the peppermint plant and has been shown to calm the digestive tract by relaxing the stomach, esophagus, and large bowel muscles. It can also improve uncomfortable symptoms like abdominal pain and the severity of irritable bowel syndrome (IBS).

Peppermint oil can be diluted and mixed with teas, chocolates, and baked goods. It is also available in capsules and soft gels. Possible side effects of taking peppermint oil in any form may include heartburn, abdominal pain, dry mouth, and nausea.

Digestive enzymes are proteins the body makes to help break down food. They are involved in every step of digestion, from the mouth to the large intestine. Taking digestive enzyme supplements can support the body’s natural operations and help break down food for nutrient absorption.

Research has also linked digestive enzyme supplements to improved abdominal pain and discomfort in the upper GI tract. While supplements can be a helpful tool, it’s important to discuss them with your healthcare provider before adding them to your routine—especially if you have other medical conditions.

Vitamin D is important for bone health, immune function, and cell growth. Studies have also shown a connection between vitamin D and the gut microbiota. The average healthy adult needs 600 international units (IU) daily. Many rely on supplements if their diet falls short or they aren’t getting enough sunlight.

Taking too much vitamin D can lead to adverse side effects like nausea, vomiting, muscle weakness, loss of appetite, and dehydration. It’s important to talk with a healthcare provider before starting a vitamin D supplement. They can help you establish a safe dose to meet your needs.

Vitamin C is often associated with wellness because of its role in the immune system. As researchers discover more connections between gut health and immunity, vitamin C supplements are becoming more popular. Studies have shown that high doses of vitamin C can benefit the good bacteria in the gut and help fight inflammation.

Most adults need 75-90 milligrams of vitamin C daily. Vitamin C is found in foods like citrus fruits, broccoli, red peppers, and strawberries. Supplements can also help bridge the gap in nutrient deficiencies.

Taking too much vitamin C may cause GI discomfort, such as diarrhea, nausea, and abdominal pain. Before adding a vitamin supplement to your routine, it’s important to talk with your healthcare provider.

If you have GI-related symptoms that last more than a few days, it may be time to seek medical care. Persistent nausea, vomiting, stomach pain, bloating, constipation, or diarrhea could indicate a severe infection or digestive problem.

It’s also important to talk with your provider before starting a new supplement for gut health. Some supplements may interact with medications and cause adverse side effects. Your doctor or a registered dietitian can help you choose the best gut health supplement based on your medical history and health goals.

When starting a new supplement, it’s important to monitor your tolerance and discuss its effects with your healthcare provider.

Gut health plays a key role in overall health. Maintaining a healthy gut microbiome can support your immune system and lower the risk of several chronic health concerns.

Many whole foods can nourish the good bacteria in the GI system, but supplements can also be a helpful tool. Fiber, protein, and vitamin supplements can support the digestive tract and improve health from the inside out.

It’s important to seek guidance from a medical provider before starting a new supplement. Some products can interfere with medications or cause adverse side effects when consumed in excess.

There’s nothing more confidence-sapping than realizing your hair lacks the lush volume and oomph it once had. One trending way to reverse it is by using Nutrafol, a daily supplement designed to promote hair growth—and social media is abuzz with the benefits. But like any treatment, there are cons to consider as well. Read on to learn more about the Nutrafol side effects and downsides to help you decide if it’s the right treatment for you.

What is Nutrafol?

The popular brand offers an array of dietary supplements to support hair growth for both men and women at different stages of life. Two of the more commonly used supplements are Nutrafol Women and Nutrafol Women’s Balance. They both contain similar ingredients, such as botanicals, vitamins and minerals. You might be wondering what’s so special about Nutrafol. While other hair growth supplements often target just one cause of hair thinning or loss, Nutrafol gets a leg up for tackling many culprits that make hair thinner.

What are some Nutrafol side effects and downsides?

“Considering Nutrafol’s many components, even though they are natural, side effects are possible,” says Viktoryia Kazlouskaya, MD, PhD, a double-board-certified dermatologist and hair loss specialist at Dermatology Circle in New York City. Adds Ross Kopelman, MD, a hair transplant surgeon at Kopelman Hair Restoration, “Individual sensitivities or medical histories can affect how well the ingredients work for someone.”

Here are some of the possible Nutrafol side effects, concerns or downsides you may come across:

Possible Nutrafol side effect: Copper deficiency

Nutrafol contains ingredients like zinc, which can interfere with copper absorption if taken long-term or in high doses, explains Dr. Kopelman. “Copper is essential for healthy connective tissue and immune function, so I recommend monitoring levels if you’re taking supplements with high zinc content.”

Possible Nutrafol side effect: Acne

Some patients have reported an uptick in acne, which may be related to hormonal shifts or the biotin content, says Dr. Kopelman. “Biotin can increase oil production in some individuals, leading to breakouts.”

Possible Nutrafol side effect: Lab test interference

High doses of biotin can skew the results of blood tests, particularly thyroid and cardiac tests, by either masking or falsely elevating results, Dr. Kopelman explains. “It’s crucial to inform your doctor if you’re taking biotin so they can interpret blood work accurately.”

Possible Nutrafol side effect: Hair growth where you don’t want it

Some individuals report unwanted hair growth in areas like the face, which may be due to the general stimulation of hair follicles. “However, many patients take Nutrafol alongside medications like minoxidil, and increased hair growth is more commonly associated with minoxidil use,” says Dr. Kazlouskaya.

Possible Nutrafol side effect: Stomach issues

“I’ve observed some stomach-related side effects like diarrhea, bloating or dyspepsia,” says Dr. Kazlouskaya.

Possible Nutrafol side effect: Liver issues

“There was a case report of liver issues linked to Nutrafol, raising concerns among some dermatologists about the need for caution,” says Dr. Kazlouskaya.

Possible Nutrafol side effect: Shedding

Some users have reported increased shedding in the first few weeks which is said to taper off the longer you are on the supplement.

The downsides of taking Nutrafol

Hard-to-swallow pill size

“Some patients I’ve had couldn’t take Nutrafol consistently due to its large capsule size and amount (four per day),” attests Dr. Kazlouskaya.

The cost

Nutrafol can be expensive, especially for long-term use. The price varies, but a monthly supply typically ranges from $79 to $88 (depending on the formula and subscription options). This might be a significant investment for some, particularly since hair growth supplements often require months of consistent use before seeing noticeable results.

Who should avoid taking Nutrafol?

Pregnant women should definitely avoid it, says Dr. Kazlouskaya. “Additionally, given recent reports of potential liver injury, patients with liver conditions or severe obesity should exercise caution. There has also been a report of heavier bleeding during a procedure in a patient taking Nutrafol, so it’s advisable to stop all supplements before any major surgery.”

What are some of Nutrafol’s benefits?

Thanks to Nutrafol’s unique blend of botanical ingredients such as saw palmetto (which blocks the hair loss hormone, dihydrotestosterone or DHT) and marine collagen (which supports the health of hair follicles) it has been shown to improve hair density and strength for thicker, fuller hair. One clinical study published in the Journal of Drugs in Dermatology found that women who took Nutrafol for six months experienced significant improvements in hair growth, hair density and overall hair health.

But that’s not all! Keep scrolling for the key benefits Nutrafol offers for women, but as Dr. Kopelman explains, “Supplements like this may improve areas beyond hair health, but they should not replace a more holistic, evidence-based approach to overall wellness.”

Stress reduction

Nutrafol‘s ashwagandha is often touted for its potential to reduce cortisol levels and support stress management, says Dr. Kopelman.

Improved mood

“Some patients report improved mood, fewer mood swings, better sleep and, for women, relief from symptoms before and during their periods or during perimenopause,” adds Dr. Kazlouskaya.

Scalp health

Nutrafol contains a variety of antioxidants and anti-inflammatory ingredients, such as curcumin (from turmeric) and green tea extract, which work to improve scalp health by reducing inflammation and oxidative stress.

Younger-looking skin

As we age, our skin loses elasticity and firmness, which can contribute to sagging and fine lines. “The collagen content in Nutrafol can help improve skin elasticity,”says Dr. Kopelman. That’s because Nutrafol’s marine collagen provides the body with the amino acids needed to support the production of new collagen fibers in the skin.