With homes in the UK acting like brick ovens and soaring energy bills leaving many in the US hesitant to blast the AC, the summer heatwaves are set to ruin your sleep. You need a way to cool down before bed so you don't spend the next few months sweaty, sticky and sleep deprived.
Your internal body clock relies several signals to fall asleep and one of them is temperature — your core needs to drop around 2°F / 1°C for you to drift off. But when your room is too warm, your body is unable to disperse heat efficiently. This leads to tossing and turning, which in turn causes cortisol levels to spike, leaving you vulnerable to 3 a.m. wake ups.
But a refreshing bedtime drink such as our Iced Summer Sleep Tea can help your body cool naturally, so you fall asleep fast even in a heatwave. Created by Claire Davies, Sleep Editor and Certified Sleep Science Coach, here we'll explain why this tea works, plus everything you need to make it.
How a bedtime iced tea helps you fall asleep fast in a heatwave
Our bedtime tea takes a three step approach to creating the perfect conditions to sleep in a heatwave.
First, it's cooling (both literally and mentally.) Served over ice, this tea cools the throat to provide immediate relief from the hot weather.
The menthol in the peppermint also makes you think you're cooler (without the shock of ice water.) By triggering the TRPM8 sensors in your mouth, menthol tells your nervous system that you're physically cold.
Second, it's hydrating. Slowly sipping a cooling drink replaces the fluids you've lost through sweating, keeping your body hydrated during the night. This helps you wake up energized and without the classic "heatwave headache" that comes from an under-hydrated system.
Third, it's full of sleep friendly ingredients. Chamomile is a source of sleep-inducing compound apigenin while the electrolytes from a splash of coconut water or a pinch of salt will help replenish the minerals you've lost through sweating. This in turn relaxes your muscles and calms a racing, overheated heart.
The ritual of the tea-drinking process can also help you relax before bed. But make sure to sip, rather than chug, to keep your bladder happy.
How to make an Iced Summer Sleep Tea
- Steep two chamomile tea bags and two peppermint tea bags in 500ml of boiling water for 8-10 minutes
- Remove the tea bags and add 60ml of coconut water and honey to taste
- Chill for 1-2 hours
- Serve over ice and sip roughly one hour before bed
Below are the detailed instructions to brew an Iced Summer Sleep Tea but don't worry, it's super simple. And if you keep scrolling, you'll find everything you need to make it.
Brew the tea (10 mins prep)
Place two chamomile tea bags and two peppermint tea bags into a heat proof pitcher. Pour over 500 ml of boiling water. Leave to steep for 8 to 10 minutes to extract the maximum amount of apigenin (a sleep-inducing antioxidant) and menthol.
Add a mineral boost (1 min prep)
Remove the tea bags and, while the tea is still warm, add 60ml of pure coconut water as a mineral boost to supercharge the tea with sleep-supporting electrolytes like potassium and magnesium. Alternatively, add 60ml of soda water and a pinch of natural sea salt.
Add honey (1 min prep)
Stir in one tablespoon of raw honey (or sweeten to your personal taste) until completely dissolved. Science tell us that natural sugars slightly raise insulin levels, making it easier for the sleep-inducing amino acid tryptophan to enter the brain.
Let it chill (2 to 3 hours)
Allow the pitcher to cool to room temperature before putting it in the fridge to chill completely for roughly two to three hours before you drink it.
Start drinking around 90 minutes before bed
Pour the chilled tea into a tall glass over large ice cubes. Sip it slowly over a period of 30 minutes, and around 90 minutes before when you want to sleep.
This allows the sleepy compounds to get to work while ensuring the liquid has passed through your system before bed, so you won't be woken up in the night because you need the bathroom.
What you'll need to make an Iced Summer Sleep Tea
For the highest concentration of apigenin to quiet the nervous system, we recommend using teas made with intact chamomile heads, rather than chamomile dust (but you might need your own tea filters.)
And opt for pure peppermint tea for the biggest cooling pay off. Whole leaves such as the Teapigs Peppermint Leaves are best, as they contain more menthol oil for that tingly fresh sensation.
For electrolytes and minerals, we suggest pure coconut water — a potassium boost with a touch of sweetness. Alternatively, use a pinch of natural saa salt for minerals without an unwelcome bite of sodium (Those on low sodium diets should opt for coconut water or skip this step.) And don't forget a spoonful of honey.
The equipment is simple but a heatproof glass pitcher is a must, so you can pour boiling water straight in without worrying about cracking (thermal shock resistant borosilicate glass is best.) We also recommend big ice molds which melt slower, keeping your drink crisp without watering it down. And for the final touches; insulated glasses and stirring sticks.
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Summary
If your usual mug of steaming chamomile tea looks less than appealing in the heat, our cooling alternative offers the same benefits without leaving you hot and bothered.
It also gives you what's likely to be a much needed hydration boost before bed. Alternatively, try TikTok favorite the sleepy girl mocktail, which uses tart cherry juice for a sleep-boost.
While the sun sets and your tea brews, cool your house by throwing open the windows and doors to create a cross breeze (but close your windows in the morning, to lock in any cool air.)
Put your lotions in the fridge while you take a lukewarm shower — your post-wash routine will feel like bliss on your skin. And if you want a snack with your drink, try a kiwi for a boost of serotonin.
