Written by Lisa Wartenberg, MFA, RD, LD top top September 16, 2021 — medically reviewed by Katherine Marengo LDN, R.D., Nutrition

If you’re among the 10–30% that adults who have difficulty falling or remaining asleep, you may be looking for ways come get an ext rest (1).

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Drinking an organic tonic, prefer lemon-ginger tea, might be a reassuring bedtime ritual to assist put the day behind you.

Lemon-ginger tea is exactly what it sounds like: a gentle herbal infusion of new lemon and also ginger — v a bit of sweetener like honey or agave nectar, if friend so choose.

You might be wondering if lemon-ginger tea has any kind of unique wellness benefits. When it may not do you sleepy, that might help you wind down and relax and administer other benefits.

This article examines 7 benefits of bedtime lemon-ginger tea and explains just how to make it.

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1. Reassuring indigestion
If chronic indigestion or a heavy dinner keeps you up later on than you would certainly like, a cup that lemon-ginger tea may be a great tonic before you head because that bed (2).

Ginger (Zingiber officinale) is a root long used in alternative and individual medicine for its ability to alleviate the delayed emptying of her stomach.

What’s more, lemon (Citrus limon) has a plant compound called limonene the aids cradle by helping move food follow me your digestive street — perhaps easing the uncomfortable emotion of fullness (3, 4).

While the lot of limonene in a provided cup the lemon-ginger tea will vary, you can find that the mix of lemon, ginger, and also water in lemon-ginger tea calms indigestion.


Both lemon and ginger contain tree compounds the may assist soothe boy bellyaches lugged on through indigestion.

2. Might alleviate nausea

Ginger has long to be touted for its capability to minimize nausea, which many people experience throughout pregnancy or chemotherapy, among many various other situations. Follow to research, spend 1–1.5 grams that ginger per day might be enough to acquire an anti-nausea result (2, 5).

One review write-up found the ginger prevented and reduced nausea and vomiting related to chemotherapy in half of the researches assessed (6, 7).

While researchers haven’t pinpointed exactly how ginger functions to minimize nausea, they identify gingerol as one of the primary plant compound responsible because that this result (8).

However, results have actually been mixed. In an additional review of 7 studies, three discovered that ginger had a positive impact on nausea, 2 showed greatly positive effects, while two others walk not discover that ginger had any kind of effect ~ above nausea and also vomiting concerned chemotherapy (9).

Ginger shows up to be most efficient at help stave off nausea concerned pregnancy. However, it appears less effective at staying clear of vomiting (2, 10).

A lemon-ginger infusion is normally regarded together safe throughout pregnancy.

Still, to be on the for sure side, speak with a healthcare experienced if she interested in do the efforts it and if you’re nearby to labor or have actually a history of clotting disorders or pregnancy loss (11, 12, 13).


A warm infusion that lemon and also ginger might stave off nausea, especially if you have morning sickness.

The vapor generated native your hot lemon-ginger infusion may aid open up her nasal cavities — helping clean a stuffy nose. Drinking something warm likewise soothes a neck sore from rubber buildup (5, 14, 15).

Although these results are largely anecdotal and supported by individual medicine, they may be helpful to save in mind during cold and also flu season or if you experience seasonal allergies.

Lemon-ginger tea won’t cure friend of any kind of of these, but it may aid loosen increase congestion, allowing air to circulation through your sleep a tiny easier.


While there isn’t a most research in this area, the hot vapor from a cup of lemon-ginger tea may help loosen up jam in her sinuses, making breathing a small easier.

Constipation can an outcome from numerous factors, including dehydration and a diet that’s low in fiber (16).

When constipation stems indigenous dehydration, relaxing in the evening v a warm cup of lemon-ginger tea may assist since water help stool pass with your digestive tract much more easily.

If you feel chronically constipated, be certain you’re drinking enough fluids throughout the day, too.

Speak with a healthcare expert if you have actually trouble having a bowel activity or have actually them less than 3 times a week.


Because lemon-ginger tea is hydrating, it may aid stool pass an ext easily along your cradle tract. It’s likewise important to make sure you’re getting enough fluids in the daytime.

Gingerol, one of the plant compounds uncovered in ginger, boasts anti-inflammatory and also antioxidant properties (8).

Chronic inflammation is connected to conditions like metabolic syndrome, cancer, alzheimer disease, and heart disease (17).

However, studies present mixed outcomes on whether ginger has anti-inflammatory effects in people (5).

Plus, it’s worth maintaining in mind that there isn’t sufficient research at this time to know just how much gingerol is necessary to attain these results — and also how much of that you would certainly actually acquire from drink a usual cup of lemon-ginger tea.


There isn’t enough research to know whether ginger has anti-inflammatory impacts in people. That said, researchers have uncovered that gingerol — a plant link in ginger — has actually anti-inflammatory properties.

When girlfriend drink lemon-ginger tea, along with drinking fragrant ginger and lemon essence, girlfriend are, the course, drink water — which way you’re hydrating your body.

This is important, since staying sign language keeps critical organs, favor your kidneys, gut, and also heart, work properly.

How lot water you require per day is impacted by plenty of factors, such together your medications, activities, and also any wellness issues.

Most women will need at the very least 78 ounces (2.3 liters), when most males should get 112 ounces (3.3 liters) every day. Exactly how much you need will be distinctive to you and also can vary from day come day (18, 19).


Lemon-ginger tea is hydrating, which helps her body carry out its simple functions.

Having comforting rituals, favor a nightly cup the lemon-ginger tea, can have the included benefit of providing you a minute of quiet reflection. Think of it together an chance to exercise mindfulness.

Mindfulness practice is not simply for be sure — it can be a health and wellness booster, too.

One testimonial study discovered that mindfulness may aid you process an adverse emotions and also live your day with an ext intention (20).

What’s more, when you permit lemon peel to vapor under your nose in her cup of warm lemon-ginger tea, you diffuse lemon’s important oils. The lemon oil vapor may be beneficial, though more research is needed.

One computer mouse study uncovered that inhaling lemon oil vapor helped carry on be safe (3, 21).


Focusing top top the endure of drink lemon-ginger tea can aid you relax. The may additionally be a good way for you to practice mindfulness.

Keep the following problems in mind should you decide to drink lemon-ginger tea regularly.

Carb content

Sweetening her lemon-ginger tea v honey or another sugar-based sweetener could come to be a problem if you:

drink several cups of sweetened lemon-ginger tea per dayhave diabeteshave an obstacle regulating her blood sugar

When carbs room a concern, skip the sugar. Keep in mind that sugar comes under plenty of names, including:

honeyagave syruporganic sugars, favor organic cane sugarmaple syrupbrown rice syrup

If you uncover the tea also spicy, pull ago on the ginger or think about a no-carb natural sweetener, prefer stevia, rather of honey or another form of sugar.

Sleep disruption

Drinking fluids before bed may reason you to obtain up to urinate in the middle of the night, hence disrupting your sleep.

If this is a concern for you, or if friend have an obstacle falling ago to sleep in the middle of the night, think about drinking her lemon-ginger tea 1 or 2 hours prior to bed, rather of instantly before girlfriend hit the hay.

Blood thinners

If you’re acquisition blood thinners, such as Coumadin (warfarin), store in mind the ginger consists of salicylate, a plant compound that normally thins the blood. People with bleeding obstacle should additionally take keep in mind (22).

If you have actually one of these conditions, speak with a healthcare professional before drinking lemon-ginger tea regularly.

Upset stomach

Consuming big daily doses of ginger, or more than 2 grams, may give you an uncomfortable stomach (5).

If your stomach hurts, burns, or mouse after drinking lemon-ginger, minimize the quantity of ginger you’re consisting of in her infusion — or usage bigger piece of ginger in the infusion come lessen the intensity.


Drinking lemon-ginger tea regularly might bring around some unwanted effects. It can potentially communicate with blood thinners, disturb her sleep, or reason upset stomach. Speak v a healthcare experienced if you have any type of concerns.

Making lemon-ginger tea at residence is easy. ~ all, you’re merely infusing water with fresh ginger and also lemon.

Lemon-ginger tea

Makes one serving

Ingredients1-inch (2.5-cm) piece of new ginger root, peeled1/2 lemon, quartered and 1 new wedge because that garnish1 cup (237 mL) of waterhoney or agave nectar, to tasteDirectionsCombine the ginger and lemon v water in a tiny saucepan and enable to simmer on her stovetop. Let this steep for at least 10–15 minutes.If you find the tonic also weak, think about grating in your ginger instead, or cut the item down into smaller chunks. You can additionally zest in some lemon peel if you want an ext lemony notes.Stir in love husband or agave nectar to taste, if girlfriend wish. Garnish with a new wedge that lemon.

You could likewise make a bigger batch and also store that in the refrigerator until you’re ready to warm it up again. To execute so, multiply this recipe because that a few days’ worth.

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Making lemon-ginger tea is easy. Incorporate fresh ginger, lemon, and water in a small saucepan and enable it to simmer. Row in a sweetener of her choice, favor honey or agave nectar, if friend like.