There’s coffee in the morning to wake you up and herbal tea in the evening to help you sleep. Valerian, verbena, CBD…do these plants really deliver on their promises? Three sleep experts respond.
An image of a head against a pillow against a starry and dark blue background, promises of “peaceful” and “relaxing” nights… Herbal tea packets from the supermarket often present themselves as true sleep allies. A pure product of herbal medicine, they contain, depending on the brand, various aromatic plants whose active ingredients promote sleep and prevent night awakenings. But what is it really?
In the video, five signs that indicate that you are in debt in your sleep
Little scientific evidence
Hops, orange blossom, chamomile, verbena, lavender, marjoram, passion flower, linden… These plants are in the composition of most of our tea bags, but so far no rigorous scientific research has proven their effectiveness on sleep, confirms Nicholas. Author, psychiatrist and pharmacologist (1). “A compensatory drug for sleep has not been created from these substances, because there is not enough evidence,” he says. Herbal tea, like all other herbal products, is based on observational studies and not actual scientific evaluations.
The most successful clinical trials, but with “very low levels of evidence” on arrival, involve lavender, escholzia (aka California poppy), and valerian, reports sleep psychiatrist Patrick Lemoine (2). “These plants are suggested to stimulate the activity of the Gabaergic neurotransmitter, also called GABA. These play a role in our nervous activity and “slow down” our brain, which can contribute to sleep,” says the doctor.
These plants are believed to stimulate the activity of gabaergic neurotransmitters, which play a role in our nervous activity and “slow down” our brain.
Patrick Lemoine, sleep specialist psychiatrist
The only downside (and no less) is that the most studied and “moderately effective” plant, valerian, “really smells like feet,” teaches us Professor Pierre Philippe, head of the Department of Sleep Medicine at the University Hospital. Bordeaux (3). So you have to be motivated enough to use it raw.”
Placebo effect
If the active component of the herbal tea does not affect the quality of our nights, health professionals do not rule out a potential “placebo effect”. “If the consumer is more sensitive to the natural nature of plant-derived products, he will believe more in their effectiveness,” says psychiatrist and pharmacologist Nicolas Authier. This is especially true of CBD herbal teas, which are imitated by the pillow crazed. “Its anxiolytic effects have not yet been proven, especially at low doses such as herbal teas. Here, the placebo effect works for some, because it is reinforced by the marketing of “well-being cannabis”, the health specialist emphasizes.
In addition to this placebo effect, we should not forget that the evening infusion is an integral part of the relaxation ritual before going to bed. “Drinking herbal tea, like reading in the living room before bed, is one relaxation strategy that can help reduce anxiety before bed when it’s present,” says sleep specialist Pierre Philippe. “By ritualizing this moment, it is possible to create a hopeful cognitive attachment. In the long term, we consume it mainly out of a need for trust,” continues Nicolas Authier.
In the long run, we consume it mainly out of a need for trust.
Nicolas Authier, psychiatrist and pharmacologist
If the placebo effect works, be careful not to bet everything on it, argues Professor Pierre Philippe. According to the doctor, the herbal tea may work for the first few nights, but the bandage remains on the wooden leg. “A recent survey shows that 71% of French people complain about their sleep. The question: an impressive increase since the first time in sleep disorders, and a massive change in sleep duration during the week and at the weekend.
Generally, instead of herbal tea or any other substance, the specialist insists on practicing strict sleep hygiene, that is, waking up at the same time every day, Saturday and Sunday, including non-drug relaxation strategies such as: as a combination of the heart, relaxation or sophrological exercises.
Zero liquids before bed
By filling our bladders before bed, infusions can also have the serious downside of “causing nocturnal highs,” says psychiatrist Patrick Lemoine. In general, the closer to bedtime, the more you need to moderate your fluid intake, including herbal tea and water. Not to mention that the phenomenon is increasing over time. As the psychiatrist explains, “regardless of individual physiology, as you get older, the volume of the bladder decreases and leads to more urgent needs at night, especially in men.”
(1) Doctor, I’m having trouble sleepingBy Patrick Lemoine, Éditions Odile Jacob, 256 pages, €21.90.
(2) The Little Book of CBDby Nicolas Authier, Éditions First, 160 pages, €2.99.
(1) Relearn how to sleep for good healthby Pierre Philip, Éditions Albin Michel, 208 pages, 19.90 euros.
In the video: waking up at night. four tips for getting back to sleep
Source: Le Figaro
