The Best 7 Bedtime Teas to Help You Sleep

Join the nearly 160 million Americans who drink tea daily.

Sleep is vital for our overall health and well-being, yet many of us struggle to achieve restful slumber. Thankfully, herbal teas can be a gentle and effective way to promote relaxation and enhance sleep quality.

By incorporating bedtime teas into your nightly routine, you can harness their calming properties to help you unwind after a long day. In this guide, we’ll explore the benefits of sipping tea before bed and unveil a selection of the best bedtime teas that can transform your evenings into a soothing ritual, paving the way for a peaceful night’s sleep.

Benefits of a Cup of Tea Before Bed

Traditional Chinese medicine has used herbal teas for centuries. The belief is that teas provide herbal therapy that can help with multiple types of sleeping disorders and sleep habits—from insomnia and poor sleep quality to sleep anxiety and depression.

Herbal teas interact with neurotransmitters in our brains. Some, like gamma-aminobutyric acid (GABA), produce a calming effect and can help with relaxation. Others contain phytonutrients such as melatonin, tryptophan, magnesium, vitamin B, or omega-3 fatty acids, which regulate sleep-wake cycles, increase the production of neurotransmitters, and improve sleep quality.

Top 7 Bedtime Teas for Better Sleep

An evening cup of tea can help relax our bodies and mind as we prepare to sleep. It can also promote better overall health by reducing anxiety, improving digestive health, and supporting our immune systems.

Let’s look at seven of the best teas to drink at bedtime and how they help us sleep better!

Chamomile Tea

Chamomile is an ancient medicinal tea and one of the most popular bedtime teas. More than one million cups of chamomile tea are consumed daily worldwide! The two most well-known types are German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile).

The daisy-like plant with white petals contains a flavonoid known as apigenin, which acts as a mild tranquilizer, helps reduce anxiety, and increases drowsiness. Chamomile also contains glycine, which relaxes muscles and nerves and increases serotonin levels. Serotonin is converted to melatonin, a sleep-promoting hormone.

A 2011 study found that cardiac patients quickly fell into deep sleep for about 90 minutes after consuming chamomile tea. Although this might not sound very long, average healthy adults need about 25% of their night to be spent in deep sleep.

Chamomile can also help control symptoms of conditions that impact the ability to get rejuvenating sleep, such as:

• Insomnia
• Hay Fever
• Inflammation
• Muscle Spasms
• Menstrual Disorders
• Ulcers
• Wounds
• Gastrointestinal Disorders
• Rheumatic Pain
• Hemorrhoids

CAUTION: Pregnant women or people allergic to ragweed, daisies, marigolds, or chrysanthemums should avoid chamomile tea.

Lavender Tea

Lavender (Lavandula angustifolia) is a soothing herbal tea that can benefit people with mood disorders, anxiety, and depression. The plant, which has showy purple flowers and a calming scent, is labeled “Generally Recognized as Safe” (GRAS) by the U.S. Food and Drug Administration (FDA). 

Researchers followed 80 post-natal women in Taiwan who drank one cup of lavender tea each day. They were instructed to smell the tea to appreciate the floral aroma and drink their cup. After two weeks, the women told the researchers that they were less fatigued and depressed. However, the study flatlined after four weeks, and researchers acknowledged that the tea’s benefits are best in the early weeks after giving birth.

Valerian Root Tea

Unlike other herbal teas for sleep, the roots and underground stems of the valerian plant (Valeriana officinalis) are the medicinal parts—and have been since the early Greek and Roman empires. Today, valerian root tea helps ease:

• Insomnia
• Anxiety
• Depression
• Headaches
• Premenstrual Syndrome 
• Menopause Symptoms

According to Mt. Sinia, several studies show that using valerian before bed can reduce sleep latency (the time it takes to fall asleep) and improve sleep quality—both essential for rejuvenating sleep. Valerian could also be a good option for people who have unwanted side effects from prescription sleep aids such as morning drowsiness.

Scientists don’t know for certain how valerian works, although they think it increases the amount of gamma-aminobutyric acid (GABA) in the brain. GABA is a chemical that helps regulate nerve cells and produces a calming effect. Some researchers believe that valerian has a similar, yet milder, impact to the drugs Xanax and Valium.

Research on valerian concluded that short-term use (up to 28 days) is safe for most adults. The effects of long-term use are unknown. The USDA has marked valerian as GRAS and Commission E in Germany approved valerian as a mild sedative.

The smell and taste of dried valerian root on its own can be slightly unpleasant. Mix it with one or two more fragrant herbs to make a tea blend, or purchase a prepared valerian root tea mix.

CAUTION: It’s unknown whether valerian is safe for pregnant or breastfeeding women. Because it can cause drowsiness, avoid alcohol or sedatives when using valerian.

Lemon Balm Tea

Lemon balm (Melissa officinalis) is a perennial shrub that resembles mint plants but smells like lemons. Herbalists have historically used lemon balm to:

• Improve Sleep
• Aid Digestion
• Enhance Brain Function
• Calm Anxiety
• Reduce Depression Symptoms
• Heal Cold Sores

Some researchers believe that using lemon balm can enhance the activity of GABA in our central nervous systems. Other compounds in lemon balm can bind to GABA receptors, similar to how benzodiazepines treat insomnia. 

In fact, a study of volunteers who suffered from mild-to-moderate anxiety disorders and sleep disturbances found that lemon balm was a good alternative to prescription drugs commonly used to alleviate symptoms of anxiety disorders and insomnia.

Lemon balm’s lemony scent and taste make it a good choice to mix with other herbs such as valerian root and chamomile.

Passionflower Tea

Herbalists in the U.S. and Europe have used passionflower (Passiflora incarnata) for centuries to treat insomnia, anxiety, seizures, and hysteria. Today, its uses are primarily to lessen the symptoms of insomnia and depression.

Like other herbs mentioned above, passionflower can increase GABA in the brain, which promotes relaxation. It’s common for a tea preparation to include the plant’s flowers, leaves, and stems. Passionflower and other sleep-inducing herbs, such as valerian or lemon balm, make a pleasant bedtime tea blend. For this reason, studies on the effects of passionflower alone on sleep are inconclusive.

CAUTION: Avoid passionflower if you are pregnant or nursing. Check with your healthcare provider before using passionflower or giving it to children. Passionflower might interact with medications such as:

• Sedatives: Anticonvulsants such as Dilantin; Barbiturates; Benzodiazepines, such as Xanax and Valium; Drugs for insomnia, such as Ambien, Sonata, Lunesta, and Rozerem; Tricyclic antidepressants, such as Elavil, amoxapine, Sinequan, and Pamelor.
• Antiplatelets and anticoagulants (blood thinners): Plavix, Warfarin, and Aspirin.
• Monoamine oxidase inhibitors (MAO inhibitors or MAOIs): Marplan, Nardil, and Parnate.

Peppermint Tea

Different cultures have used mint for centuries. Native Americans used wild mint to ease upset stomachs. Persians chewed peppermint leaves for toothaches. Indians formulated a peppermint mixture to treat indigestion, coughs, and colds. Today, easing symptoms of pain and discomfort is still the most common reason for using peppermint medicinally. 

Most formal studies on peppermint reference using the oil. However, it’s possible that drinking a tea made of peppermint leaves can have similar effects. A 2016 study states that women may find relief from menstrual pain and cramping by consuming peppermint. Researchers believe peppermint is equally effective at relieving menstrual pain as mefenamic acid, a nonsteroidal anti-inflammatory drug. 

Have you ever suggested that someone with a stomach ache drink peppermint tea? A 2017 review of herbal uses found evidence for “peppermint oil in decreasing duration, frequency, and severity of pain in children with undifferentiated functional abdominal pain.” The same study also found no serious adverse effects of using peppermint oil, tea, and herbal compounds to treat infants with colic.

CAUTION: Peppermint tea is generally safe for people of any age. However, some people may find that drinking peppermint tea triggers or worsens symptoms of heartburn and gastroesophageal reflux disease (GERD). People who are allergic to peppermint or any of the chemicals in peppermint should not drink peppermint tea.

Low-Caffeine Green Tea

Not ready to try herbal tea? Low-caffeine green tea is an alternative, although it’s best to drink throughout the day rather than right before bedtime.

Green tea comes from the same plant as black and oolong teas, and is produced by steaming, pan frying, or drying the leaves. Black tea is fermented and oolong tea is partially fermented—the history of the plant’s cultivation dates back about 3,000 years.

Green tea contains the amino acid theanine, which can help improve brain function, reduce stress, and promote relaxation—effectively improving both sleep quantity and quality. A study published in the Journal of Biochemistry and Nutrition shows that drinking five cups of green tea during the day can reduce fatigue, lower stress levels, and improve sleep quality.

Researchers haven’t reported any safety concerns about adults consuming green tea as a beverage.

Tips for Brewing Bedtime Teas

Now we know the best teas for bedtime, how do we brew them? Start with culinary or food-grade herbs from a grocery store or specialty herb shop. Choose a loose tea for better quality, enhanced flavor, and the ability to mix different herbs together. 

All you need start brewing is a tea ball, tea bag, or strainer, teapot or saucepan, and your favorite tea cup. Fill your teapot with filtered water, if available, and bring it to a boil (for a saucepan, use two cups water). Once the water boils, turn off the heat, and add a handful of dried herbs—or about two teaspoons per cup of water. You can also put your loose tea vessel in your cup and cover with boiling water.

and let the tea steep for at least five minutes. The boiling water helps extract compounds and flavors to give you the perfect cup of tea. Remove the tea leaves and enjoy!

Have fun and try different types of loose tea vessels. Herbal tea doesn’t get bitter when steeped. Play around with the time you let the tea steep and the quantity of loose tea to find your perfect blend. 

A Good Night’s Sleep is a Sip Away

Incorporating bedtime teas into your nightly routine can be a transformative step toward achieving deeper, more restorative sleep. By understanding the unique properties of each tea, you can select the perfect blend that meets your individual needs and desires.

As you embark on this journey, savor the ritual of brewing and enjoying your tea, allowing it to become a cherished part of your evening routine. With just a cup before bed, you’re not merely drinking tea—you’re investing in a peaceful night’s rest and brighter, more energized days ahead. Make bedtime tea your ally in fostering tranquility, and unlock the benefits of a truly rejuvenating sleep experience.