Drinking turmeric and ginger tea before bedtime can provide multiple health benefits. However, there are also some potential side effects to consider. Let’s take a detailed look at the pros and cons of drinking turmeric ginger tea at night.
Benefits of Drinking Turmeric and Ginger Tea at Night
Here are some of the evidence-based benefits of drinking turmeric and ginger tea before bed:
1. May Improve Sleep
Both turmeric and ginger have compounds that are linked to improved sleep quality and duration. Curcumin found in turmeric is associated with increased melanin production which helps regulate sleep-wake cycles. Gingerols and shogaols in ginger bind to serotonin receptors which can have sedative effects.
A study found that taking 500 mg of turmeric daily reduced the time needed to fall asleep by over 50% in older adults with insomnia. Another study gave elderly participants 3 grams of ginger powder daily. After 1 month their sleep quality improved significantly.
2. May Reduce Inflammation
Chronic inflammation disrupts sleep and is linked to health issues like heart disease, diabetes and cancer. The potent anti-inflammatory compounds curcumin, gingerol and shogaol can help fight inflammation.
One study found curcumin to be as effective as a prescription anti-inflammatory drug in treating rheumatoid arthritis. Ginger has also been found to reduce inflammatory markers like CRP, TNF-α, and IL-6.
3. May Ease Anxiety
Anxiety and stress are primary barriers to sound sleep. The calming effects of ginger and turmeric can help quiet the mind before bedtime.
A study showed curcumin produced anti-anxiety effects similar to the drug diazepam in mice. Gingerol has also exhibited anti-anxiety effects by modulating serotonin receptors.
4. May Improve Digestion
Ginger and turmeric have been used for centuries in folk medicine to settle upset stomachs. Their carminative effects can relieve bloating, gas and indigestion.
Clinical studies indicate ginger is effective in treating nausea, vomiting and morning sickness. Turmeric benefits digestion by increasing the secretion of bile from the gallbladder.
This helps with the breakdown and absorption of nutrients from food. Proper digestion leads to better sleep.
5. May Boost Immunity
Staying healthy is key to sleeping well. Ginger and turmeric contain antimicrobial, antiviral and antioxidant compounds that boost immune function.
Curcumin modulates the response of immune cells. Its antioxidant effects help fight pathogens and protect the body from free radical damage.
Ginger enhances immunity by increasing antibody production, inhibiting bacterial and viral growth and supporting healthy lymph function.
6. May Detoxify the Body
Environmental pollutants and harmful chemicals build up in the body and affect both physical and mental health. Ginger and turmeric promote detoxification through several mechanisms.
Ginger stimulates sweat production and liver function to eliminate toxins. Turmeric supports natural detox enzymes in the liver and regulates the production of glutathione, the master antioxidant.
Their anti-inflammatory and antioxidant properties also help counteract the negative effects of toxicity and support overall wellness.
Potential Side Effects of Drinking Turmeric and Ginger Tea
While generally safe in moderation, here are some possible side effects to be aware of when drinking turmeric ginger tea at night:
1. May Cause Gastrointestinal Symptoms
Ginger and turmeric are both considered safe and well-tolerated in normal food amounts. However, consuming larger doses may provoke some mild stomach upset in sensitive individuals.
Symptoms like heartburn, diarrhea, nausea and bloating have been reported occasionally. Starting with small amounts and not taking it on an empty stomach can help minimize this.
2. May Stimulate Menstruation
Ginger has emmenagogue effects which can promote menstrual flow. Women who have heavy, irregular or painful periods may want to avoid ginger around their cycle.
However, for some women ginger may actually help relieve period cramps and PMS symptoms when used sparingly. Those with a history of miscarriage should consult their doctor first.
3. May Lower Blood Pressure and Blood Sugar
Ginger and turmeric have the potential to reduce blood pressure and blood sugar levels. This may be beneficial in some cases but could be problematic for those on medications or with hypotension.
Those taking diabetes medications or blood thinners should monitor their levels closely when starting turmeric or ginger.
4. May Act As A Blood Thinner
Turmeric and ginger can both act as mild anticoagulants which is beneficial for heart health. However it also means they should be avoided in combination with prescription blood thinners due to increased bleeding risk.
5. May Cause Allergic Reactions
Allergies to ginger and turmeric are uncommon but can occur. Reactions may include symptoms like rashes, hives, itching and swelling. Anaphylaxis is also possible in those with severe allergies.
Those known to be allergic to these spices should avoid turmeric ginger tea. Discontinue use if any allergy symptoms develop.
How to Make Turmeric Ginger Tea
Here is a simple turmeric ginger tea recipe to enjoy before bedtime:
Ingredients:
- 1 cup water
- 1/4 tsp turmeric powder
- 1/4 tsp grated ginger
- 1/2 tsp honey or lemon (optional)
Instructions:
- Boil 1 cup water in a small pot.
- Add turmeric powder and grated ginger. Let simmer for 5 minutes.
- Strain the tea into a cup. Add honey or lemon if desired.
- Drink the turmeric ginger tea 30-60 minutes before bedtime.
Be sure to start with small doses like 1/4 tsp to assess tolerance. The ratio of turmeric to ginger can be adjusted to suit your preferences and needs.
When to Avoid Drinking Turmeric and Ginger Tea
Here are some instances when turmeric ginger tea should be avoided or used cautiously:
- Pregnancy – Should be safe in food amounts but consult doctor before medicinal doses
- Breastfeeding – Lack of safety data, ask your doctor
- Bleeding disorders – Can increase bleeding risk
- Diabetes medications – Can enhance effects, monitor blood sugar
- Blood thinners – Increased bleeding risk
- Hypertension medications – Can lower blood pressure
- Hormone sensitive conditions – May affect estrogen
- Upcoming surgery – Should be stopped 2 weeks prior
- Gallbladder problems – May stimulate bile production
Those being treated for any medical conditions should talk to their doctor before taking turmeric or ginger supplements daily.
Conclusion
Drinking turmeric and ginger tea in moderation before bedtime can provide antioxidants, fight inflammation and promote better sleep, digestion and immunity. However, potential side effects include GI upset, lowered blood pressure/sugar, bleeding risk and menstrual changes.
Pregnant and breastfeeding women, those with bleeding disorders, diabetes, GERD and hormone-sensitive conditions should exercise caution and consult their doctor first. But for most people a cup of turmeric ginger tea at night can be a safe and healthy bedtime routine.