Before going to sleep, there are few things more calming than a cup of hot tea. After a long day, some sorts can help you unwind, slow down, and relax.
Because of their potential to combat insomnia, tension, and anxiety, a variety of herbal teas have long been utilized as natural sleep remedies. They’ve even been tested for their ability to help you get some shut-eye!
To help you get some shut-eye, we’ve compiled a list of the 24 greatest bedtime teas.
Tea made from the dried bark, buds, and stems of magnolia plants is commonly used in traditional medicine as an aid to sleep.
Honokiol and magnolol, two sedative chemicals, are found in the plant.
Animal studies have indicated both honokiol and magnolol to be helpful in promoting sleep and reducing insomnia.
One study found that consuming magnolia tea for three weeks reduced depression and increased sleep quality in new mothers compared to a control group.
Another, albeit older, study in 89 women found that taking a magnesium tablet with 60 mg of magnolia extract improved menopause-induced sleep problems.
Even yet, more recent studies are needed to assess whether magnolia tea affects human sleep.
Low caffeine green tea
The flavor and health benefits of green tea have made it a popular choice among tea drinkers.
Intriguingly, some research suggests that it may also help with insomnia by improving sleep quality.
When compared to drinking conventional green tea, a study of adults found that drinking low caffeine green tea resulted in better sleep, less stress, and less weariness.
Another small study found that low caffeine green tea lowered stress and enhanced sleep quality in older persons.
If you plan to drink green tea close to night, be sure it has a low or no caffeine level.
Known for its delicate floral flavor and potential health advantages, chamomile tea is a type of herbal tea.
It’s derived from chamomile, a plant whose calming properties make it popular for helping people go asleep.
Apigenin, an antioxidant found in chamomile, has been shown to promote sleep and muscular relaxation.
Studies indicated that chamomile was safe and effective at improving sleep quality, but it didn’t have a major impact on insomnia.
Drinking chamomile tea improved the sleep of 80 women who had recently given birth and were experiencing sleep issues. Compared to a control group, they experienced less sleep-related complaints after just two weeks.
Despite this, more research on the sleep-inducing properties of chamomile tea is needed.
By infusing water with dried lavender flower buds, a deep purple beverage is produced that has its own particular flavor and aroma.
Some studies suggest that lavender may help with sleep quality and relaxation in addition to being a popular bedtime tea.
Studies have shown that women who had just given birth and drank 1 cup (237 mL) of lavender tea daily for 2 weeks had less weariness than the control group.
Another study on the effects of lavender tea on sadness and anxiety in older persons found that it significantly reduced the incidence of insomnia as a result of these conditions.
Lavender essential oil has been shown in some studies to help with anxiety and sleep issues, but it’s not clear if the same results hold true for lavender tea.
Ultimately, there is still a lot of work to be done.
As a supplement or herb, the flowering plant Valerian is popular.
Valerian tea, made from the dried roots of the plant, is occasionally recommended as a natural sleep aid.
A neurotransmitter known as gamma-aminobutyric acid (GABA) is suspected to be increased by valerian root, while the exact mechanism is unknown.
Although some studies have shown that valerian root can cure anxiety, increase sleep quality, and enhance sensations of relaxation and serenity, specific research on the effects of valerian tea is lacking. ”
As a result, while valerian tea may be beneficial to some, more research is needed to fully understand its benefits.
Passionflower, also known as Passiflora or maypop, is a plant whose potent medical effects have long been explored.
Passionflower tea can also be made by steeping the plant’s leaves in water. Anxiety and sleep problems can be alleviated naturally with it.
Herbal medicines containing passionflower (including tinctures and syrup) have been shown in nine investigations to have potential as natural tranquilizers and anti-anxiety agents.
According to a different, earlier study, drinking 1 cup (237 mL) of passionflower tea each day for one week significantly improved people’s subjective sleep quality when compared to a placebo.
Melissa officinalis, the botanical name for lemon balm, is a member of the mint family and has a pleasant, lemony scent. To consume lemon balm, the most typical methods are as a tea or as an essential oil. When it comes to treating infections and viruses, lemon balm has a long history of use. Additionally, it has the potential to aid those who have trouble sleeping at night.
If you suffer from insomnia, try a cup of lemon balm tea before you go to bed. Lemon balm may also help alleviate feelings of despair and anxiety. Participants who took 500 milligrams of lemon balm reported better quality of life scores than those who did not take it in a trial comparing lemon balm to a conventional antidepressant.
If you have trouble winding down at night because of restlessness and worry, try a cup of lemon balm tea. Stress-relieving yoga can help you achieve more restorative sleep at night if you incorporate it into your bedtime ritual.
For thousands of years, the bark of the magnolia tree (Houpu) has been used in Chinese medicine to help people sleep better. GABA receptors in the brain have been proven to be stimulated by the main chemical, honokiol, which has been demonstrated to help people fall asleep more quickly. Taking magnolia bark may cause you to wake up more frequently during the night, but the amount of time it takes to get back to sleep is reduced, according to some research.
The bark of magnolia trees can be consumed as a tea, but it can also be taken as a supplement. To some, the tea’s taste may be off-putting because it’s created from magnolia tree bark. Capsules of magnolia bark may be a better option for those who dislike the flavor.
Shift Into Sleep
These six teas have been used for centuries to help people go asleep and are now being supported by scientific research. A lot of these teas offer relaxing and/or sedative properties, which is why they’re so popular among folks who are having trouble falling asleep. Consult with your doctor before beginning a nightly herbal tea practice if you have any questions regarding possible prescription interactions or allergies.
Pukka Night Time
All Pukka teas are favorites of mine, in part because the name conjures up images of Harvey the huge rabbit, but they’re also favorites since they’re never bitter like some bagged teas. They’re also certified organic, which is a plus for me because I prefer my herbs to be as pure as possible. Longer steeping times (up to 15 minutes) bring out more of the licorice flavor in Pukka’s Night Time tea (in a mildly spiced way, not as in the awful candies), which enhances the tea’s overall flavor. Alternatively, the flavor is so subdued that you’ll scarcely notice it. Oat flower, the primary active component, has a calming and gentle aroma. There’s a little undertone of chamomile as well. All of the other characters, including Tulsi, Lavender and Limeflower, appear almost invisibly like a rabbit that follows Jimmy Stewart everywhere.
Verdict: This is a great wine to sip after a meal when you don’t want strong flavors overpowering your palate. I was fast asleep after watching a few episodes of Seinfeld and downing a couple glasses of wine. As a result of consuming this, I was able to get an excellent night’s sleep.
Steep Echo Repose
Olive leaves are used to make Steep Echos’ teas, which have names like Hush and Ascent. I’ve owned some excellent wallpaper, but this is the prettiest box I’ve ever seen. While the flavor is mild (chamomile flowers, loads of rose), it goes perfectly with the paper’s upscale boutique hotel by the sea vibes (see above). Is there anything else I can add? The more time you let the tea steep, the stronger it will be, so I suggest removing the tea bag after 3–4 minutes.
The bottom line: While this tea was peaceful, it wasn’t going to put you to sleep or anything like that. After your supervisor summoned you to his office to be reprimanded for something that was clearly not your fault, I’d suggest it as a way to wind down in the late afternoon. Was it?
Traditional Medicinals Organic Nighty Night Extra Tea
- Price: $
- Key ingredients: valerian, lemon balm, passionflower, peppermint
- Type: bagged
If you’re looking for a sleep-inducing substance, valerian root may be the second most prevalent. GABA, a brain signaling amino acid that aids in stress reduction, is broken down in the body by this supplement.
Valerian root and other herbs and natural substances like passionflower herb are included in Organic Nighty Night Extra.
According to findings from a study done on animals in 2017
Taking 500 mg of passionflower before bedtime enhanced overall sleep time and decreased wakefulness, according to a reliable source. Because the benefits seen in animals do not necessarily apply to humans, more research on humans is required.
However, a human research conducted in 2011 found that
People who took passionflower for seven days had a significant improvement in their sleep, according to Trusted Source.
Lemon balm and peppermint leaf are also included in this tea. Although further research is needed, studies on animals have revealed that lemon balm and peppermint can both relieve sleeplessness and relax muscles, respectively.
Both substances have been associated to improved sleep, but more comprehensive research is needed.
While some reviewers were put off by the valerian’s scent, others raved about how it helped them relax and fall asleep more soundly.
Gaia Herbs Sleep & Relax Herbal Tea
- Price: $
- Key ingredients: passionflower, lemon balm, chamomile, licorice
- Type: bagged
If you’re pregnant or breastfeeding, don’t take Valerian because of a lack of evidence on its effects. If you’ve been diagnosed with a significant medical condition, you should avoid it until you consult with your doctor. Children should also avoid it.
If you’re one of these people, or you already know you don’t like valerian, you might prefer Gaia Herbs Sleep & Relax.
An additional freeze-dried extract of licorice root is also included in this product. It also contains organic passionflower leaf as well as its freeze-dried extract.
Root of licorice
For the most part, Trusted Source is there to add flavor, but it may also aid with digestion and alleviate menopausal symptoms, which can disrupt sleep. Scientific proof, on the other hand, is lacking.
Celestial Seasonings Sleepytime Extra
- Price: $
- Key ingredients: valerian, chamomile, tilia estrella
- Type: bagged
While valerian root is a common ingredient in many of the teas on this list, Sleepytime Extra really showcases it. You’ll get valerian in this nighttime tea if that’s what you desire.
Besides chamomile and tilia estrella, the only other components are linden tea and tilia estrella.
In vitro tests indicated that tilia could help alleviate anxiety and act as a sedativeTrusted Source, but further human trials are needed to validate the full effects.
The majority of reviewers found this tea to be effective, despite the fact that it is a simple blend. The capacity to “knock you out in the best way” impressed some, while the ability to alleviate insomnia startled others.
However, not everyone should use valerian root due to the possibility of negative effects.
Yogi Bedtime Tea
- Price: $
- Key ingredients: valerian root, spearmint leaf, cardamom, passionflower extract, chamomile flower, skullcap leaf, rosehip, lavender flower
- Type: bagged
Yogi also included the sleep-inducing properties of valerian root and lavender flower in his blend. More research is needed to evaluate how skullcap impacts sleep, but it has been used as a sedative in alternative medicine.
Additionally, Yogi’s Bedtime tea contains a variety of other herbs and nutrients that are known to support your body’s other vital functions.
Animal studies reveal that cinnamonTrusted Source may be anti-inflammatory and supportive of immunological health when taken as a medicine, and cardamom has been utilized for this purpose.
Flavonoids, which are antioxidant chemicals, are also found in rosehipTrusted Source.
Taylors of Harrogate Yorkshire Tea Bedtime Brew
- Price: $$
- Key ingredients: decaffeinated black tea, vanilla, nutmeg
- Type: bagged
You don’t like herbal teas, do you? You can still take a drink before bed. Herbs like valerian root, chamomile, or lavender are better at promoting relaxation than decaffeinated black tea.
Black tea, on the other hand, has a number of health advantages, and a warm cup of tea can still serve as a relaxing nighttime ritual.
Decaffeinated coffees, such as this one, are an excellent substitute for herbal ones. It has a 4.6-star rating on Amazon and is a tried-and-true favorite midnight tea, particularly in the winter months.
Nutty vanilla adds depth without overwhelming the delicate nutmeg flavor of this tea. Even if you don’t add any milk, it still has a milky flavor to it.
Lemon balm, a herb traditionally used to treat insomnia and stress, is also included in this tea.
The cherry on top? It doesn’t taste like decaf at all! According to a number of Amazon reviewers, this moderate tea tastes and smells just like the genuine thing. This tea’s flavor is often described as “comforting” by those who have tried it.
The Rainforest Alliance has certified Yorkshire Teas. Yorkshire Tea’s parent firm, Taylors of Harrogate, also established the Ethical Tea Partnership.
Many people have long relied on the sleep-inducing properties of Valerian root, which has been around for a long time. Stress, nervousness, headaches, and heart palpitations are some of the conditions it is used to treat. Valerian root extract has been shown to improve sleep without the adverse effects of other sleep aids.
The two naturally occurring sedatives found in valepotriates and sesquiterpenes in valerian root make it an efficient sleep aid. In a research, approximately 90% of participants who drank valerian tea reported better sleep. The quality of their sleep improved as a result of ingesting valerian extract, according to another study.
Some people dislike the earthy smell and taste of valerian root. The flavor of your tea may be enhanced by the addition of a small amount of honey or maple syrup.
- Key benefits: Relieves irritable bowel syndrome symptoms without the need of coffee (IBS)
Peppermint tea is naturally caffeine-free, so you don’t have to worry about it giving you an extra jolt of energy before you go to sleep.
Peppermint oil, on the other hand, has been studied and found to be an effective muscle relaxant. If you suffer from IBS symptoms on a regular basis, it may also help soothe your stomach. Invigorating and calming, it’s a minty-fresh way to get your blood pumping.
- Price: $
- Key ingredients: peppermint leaf, chamomile, hibiscus
- Type: bag
Bigelow’s Sweet Dreams tea is perfect for lulling you to sleep. In addition to chamomile, this tea contains hibiscus, which is not only delicious but also has calming properties.
Despite the fact that this tea isn’t organic, reviewers are raving about both its taste and its health benefits. There are more than 27,000 reviews on Amazon with an impressive 4.8 rating out of 5. You can’t go a day without it, according to those who’ve tried it.
- Key benefits: reduces anxiety
Anxiety can be a true sleep killer, according to a study published in 2013. Older studies suggest that gotu kola may be useful in the treatment of sleep disturbances, but these findings need to be confirmed by further studies.
- Price: $
- Key ingredients: gotu kola, chamomile, lavender
- Type: loose
To help you go off to sleep, Gardenika has created this organic loose tea blend. Gotu kola, chamomile, and lavender all work together to reduce stress and anxiety and help you catch some shut-eye.
However, one reviewer warns that this tea may work TOO well, so if you have an early morning appointment the next day, drink it cautiously. To us, this sounds like a promising sleep tea.
- Key benefits: reduces anxiety, helps you fall asleep
In Fiji, the national drink, this earthy beverage is frequently used to alleviate sleep problems. Even though its sedative and anti-anxiety properties are well-known, there hasn’t been much research on its ability to alleviate insomnia.
- Price: $
- Key ingredient: kava
- Type: bag
When you’re trying to slow down, your thoughts may race if you’re drinking this kava tea, which isn’t made expressly for sleep.
Reviewers agree that the earthy flavor takes some getting accustomed to (and you may want to add extra cream and sweetener to smooth it out a bit), but they also agree that the relaxation is well worth the effort.
- Key benefits: helps reduce stress, anxiety, and feelings of depression
Stress, anxiety, and sadness can all be alleviated with the use of tulsi, sometimes known as “holy basil,” a herb native to India. It can also aid with sleep issues.
- Price: $
- Key ingredients: tulsi, cardamom, chamomile, peppermint, ashwagandha, gotu kola
- Type: bag
Organic India’s tulsi, chamomile, peppermint, ashwagandha, and gotu kola-infused tea is a delicious way to enjoy the health benefits of these herbs. Cardamom, which has sedative properties, is also present.
This tea is well regarded by reviewers. Some people report it has helped them stop using OTC sleep aids completely. People who have tried this tea rave about its flavor and think it’s far superior than other sleepy teas they’ve had.
Calcium and magnesium, which are associated to healthy sleep, are found in rooibos tea’s small levels of minerals. Antioxidant qualities are also well-known for this plant.
Rooibos tea’s antioxidant levels and anti-inflammatory characteristics, according to Cartlidge, may aid in sound sleep. Try a cup two hours before night if you’re interested in giving it a shot.
Rooibos tea can be made by pouring boiling water over it and steeping it for 2 to 5 minutes, depending on how strong you want it to be.
Honeybush and rooibos have a lot in common. Health benefits include alleviating PMS symptoms and reducing coughing, as well as decreasing cholesterol levels and lowering triglycerides.
Caffeine-free honeybush tea, however, may be a good addition to a bedtime routine, even if it hasn’t been studied for its potential to aid sleep.
To prepare: Place your tea bag in a cup and cover with hot water for 4–5 minutes. Steep honeybush tea for a longer period of time for a stronger flavor. Lemon and honeybush iced tea is a delicious combination.
Turmeric, a member of the ginger family, has been linked to a variety of health advantages, including the improvement of digestion and the reduction of inflammation. Antioxidant and anti-inflammatory properties of curcumin, the main element in turmeric, can help regulate neurotransmitters in the brain. Although little research has been done on turmeric and sleep, it’s possible.
However, its general health advantages make it a good substitute for caffeinated beverages throughout the day.
Since it is caffeine-free and does not always induce sleep, Adams recommends drinking turmeric tea at any hour of the day.
Making golden milk using turmeric, milk (or milk alternative), honey, and other spices is as simple as mixing them all together and serving as a tea-like beverage.
Put a cup of water, milk, or a milk substitute in a pot and bring it to a boil. Honey and lemon can also be added to the mixture. Warm for 10 minutes on low heat, then serve.
How to shop for teas that help you sleep
Finding the perfect bedtime tea can be a difficult task, given the wide variety of tastes, blends, and types of tea available.
Do you want to know how to locate the best tea for sleeping? Hopefully, the information in the following paragraphs will be helpful.
What ingredients should you look for?
Aside from decaffeinated or naturally caffeine-free teas, several herbs may provide extra benefits for a good night’s sleep.
To aid sleep, herbal teas frequently contain the following herbs:
- valerian root
- lemon balm (different from lemon, which can have an energizing effect)
Peppermint and spearmint are two of the most popular ingredients in nighttime teas, although some people find them to be more stimulating than restful.
Pregnant women and breastfeeding mothers are advised not to consume valerian root. First, consult with a healthcare expert about whether or not valerian tea is right for you.
Should you go for loose tea or bags?
The idea of drinking tea from a bag can make you nervous if you’ve read that certain tea bags contain microplastics.
Biodegradable tea bags have been introduced by a number of tea companies, or are in the process of being introduced. There is no need to fully eliminate packaged tea at this time because scientists still believe it is safe.
However, steeping loose tea in a teapot instead of a mug is preferred by many. There are advantages to using teabags, but loose tea is also a more environmentally friendly option.
With loose tea, you’ll need a kettle to heat the water and a teapot or tea ball.
How do you know you’re buying quality tea?
The shape of the tea leaves, flower buds, or herbs might serve as a sign of high-quality tea. Tea that is of lower quality is frequently ground into a powder or crumbled.
In contrast, a high-quality herbal tea will resemble a dried bouquet. As a result, you might expect to find bits of fruit, plants, and flowers in your tea.
A similar scent to that of the fresh plant is expected in dried herbs and flowers. Old, low-quality herbs have a flimsy feel and don’t have the same aroma or flavor.
Of course, the quality of your tea isn’t critical, so feel free to use your favorite Stash or Celestial Seasonings blend instead – we enjoy those, too!
Do you have to pay a lot for good tea?
The price of high-end teas can be a touch high, but in some circumstances, the higher the price, the better the tea.
The expense of producing and harvesting high-quality teas and herbs is higher. Fair trade, organic, and ethically sourced teas are all more expensive than the tea bags you’d buy at the grocery store. However, the higher price tag ensures that farmers are paid a living income and that their output is sustainable.
However, if you buy your tea in bulk, you’ll be able to get high-quality teas at inexpensive pricing.
How to use tea for sleeping
Too much tea can keep you awake for reasons unrelated to drowsiness; it may actually keep you awake longer than a soothing cup of tea. As a general rule, it’s preferable to finish your tea at least an hour before you go to bed if you don’t plan on getting up to pee.
Make and drink your tea 60-90 minutes before you go to bed. This will help you relax and sleep better.
Drinking a soothing tea after (or even during) a workout or other activity that causes physical or emotional stress might help you relax and prepare for sleep.
Other ways to wind down before bed
The strongest nighttime tea in the world may not be able to combat all of the causes of insomnia.
If you have difficulties falling asleep or staying asleep on a daily basis, try some of these tips to help you get the rest you deserve and need:
- After lunch, steer clear of coffee.
- Ensure that you get up and go to bed at the same hour every day.
- An hour before you go to bed, turn off all electronics and dim the lights.
- Create a bedtime ritual that works for you.
- Intense workouts should be avoided in the evening.
- Before you go to sleep, try having a warm bath.
- Self-care and relaxation should be reserved for the evening.
Which tea is best before bed?
It all boils down to what you’re hoping to accomplish. While some teas will help you relax and unwind, others will put you to sleep. It is possible to get a good night’s sleep with the support of others.
Teas like chamomile, lemon balm, passionflower, valerian root, gotu kola, kava, tulsi, and lavender are excellent for calming the mind and easing anxiety.
Lemon balm, passionflower, melatonin, and kava drinks can help you get to sleep if you need it.
Chamomile, melatonin, and valerian root all aid in a good night’s sleep if you’re having trouble getting to sleep.
When’s the best time to drink my sleepy tea?
As soon as you feel drowsy – around 30 minutes before you plan to retire for the night.
How much tea should I drink?
One cup before bedtime is recommended by certain sleepy tea producers, but you should test how it affects you before consuming more than that.
How do I brew tea?
All the specifics may be found in our helpful tea brewing guide, but to summarize: If you like your tea stronger, you can steep the tea in boiling water for up to five minutes (or longer if you choose).
What if it doesn’t help me sleep?
It’s possible that more help is needed.
Observe your sleep habits. Make sure your bedroom is as cool, dark, and silent as possible before you go to sleep. Yoga or meditation may be helpful in reducing stress and anxiety before you go to sleep at night.
Consider seeing a doctor if you’re still experiencing difficulties.
The bottom line
If you’re having difficulties falling asleep, a cup of hot tea in the evening could be the answer. Use sleep teas with herbs such as chamomile and valerian as part of your nighttime ritual so you can easily fall asleep.