Updated at: 24-03-2022 - By: Jane Brody

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.

To combat insomnia, tension, and anxiousness, 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!

Here are 24 of the best teas to help you get some shut-eye.

Magnolia tea

The dried bark, buds, and stems of the magnolia plant are used to make magnolia tea, which is commonly used in traditional medicine as a natural sleep aid.

China Magnolia Oolong Tea - Loose Leaf - Happy Lucky's Teahouse

Two sedative chemicals found in the plant include honokiol and magnolol.

Animal studies have indicated both honokiol and magnolol to be helpful in promoting sleep and reducing insomnia.

Drinking magnolia tea for three weeks dramatically improved sadness and sleep quality in women who had recently given birth, compared to a control group, according to one study.

Magnesium and 60 mg of magnolia extract in a pill improved sleep problems in 89 women who had gone through menopause.

Magnolia tea’s effect on human sleep, however, needs to be studied further.

Low caffeine green tea

For its distinct flavor and health benefits, green tea has become a popular choice for tea drinkers.

Intriguingly, some research suggests that it may also help with insomnia by improving sleep quality.

Drinking low-caffeine green tea, for example, was connected to better sleep, less stress, and less weariness in adults than drinking standard green tea.

Green tea with no caffeine was found to lower stress levels and improve sleep quality in an older population, according to a short study.

If you’re going to consume green tea close to bedtime, be sure it has a low or no caffeine level.

Chamomile tea

Known for its delicate floral flavor and potential health advantages, chamomile tea is a type of herbal tea.

chamomile, which has been used for centuries to help people sleep, is the primary ingredient.

Apigenin, an antioxidant found in chamomile, has been shown to relax muscles and promote sleep.

Studies indicated that chamomile was safe and effective at improving sleep quality, but it didn’t have a major impact on insomnia.

Another study looked at the effects of chamomile tea on the sleep quality of 80 women who had just given birth. Compared to a control group, they reported less sleep-disorder-related symptoms in the first two weeks of treatment.

Due to a lack of study, more studies are needed to determine whether or not chamomile tea can affect sleep quality.

Lavender tea

The lavender flower’s buds are steeped in water to make lavender tea, which has a distinct flavor and aroma.

Some studies suggest that lavender may help with sleep quality and relaxation in addition to being a popular bedtime tea.

Researchers observed that drinking lavender tea for two weeks reduced fatigue in women who had just given birth and who were compared to those in the control group.

Lavender tea has been shown to reduce symptoms of despair and anxiety in older persons, which could lead to insomnia.

Lavender essential oil has also been shown to lower anxiety and enhance sleep, although it’s not known if these findings apply to lavender tea.

Ultimately, there is still a lot of work to be done.

Valerian tea

As a supplement or herb, the flowering plant Valerian is popular.

Tea made from the dried roots of valerian has been shown to help people sleep.

We don’t yet know exactly how valerian root works. But we do know that it raises levels of the GABA neurotransmitter, thought to be responsible for its stress-relieving and sleep-promoting properties.

Although some studies have shown that valerian root can help alleviate anxiety, improve sleep quality, and promote sensations of relaxation and tranquility, there is minimal data on the effects of valerian tea on anxiety..

Additional research is needed in order to better understand the effects of valerian tea on the human body.

Passionflower tea

Known as Passiflora or maypop, passionflower is a plant that has been extensively researched for its medical benefits.

Fresh or dried passionflower leaves can also be used to make tea. Anxiety and sleep disorders may benefit from its use.

Passionflower herbal preparations, such as teas, syrups, and tinctures, may help alleviate stress and anxiety, according to a study of nine studies.

When 41 persons were given 1 cup (237 mL) of passionflower tea each day for one week, the results showed a substantial improvement in sleep quality when compared to placebo, according to an older study.

Lemon Balm

Melissa officinalis, the botanical name for lemon balm, is a member of the mint family and has a mildly sweet and lemony aroma. The most common forms of lemon balm are tea and essential oil. When it comes to treating infections and viruses, lemon balm has a long history of use. It also shows potential in helping restless sleepers at night.

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Drinking a cup of lemon balm tea before bedtime may help alleviate the symptoms of insomnia. Lemon balm might also help reduce anxiety and depression. It was found that taking 500 milligrams of lemon balm a day increased the quality of life of participants in a trial comparing it to a standard antidepressant.

Drinking a cup of lemon balm tea before bedtime may help alleviate the symptoms of insomnia. Lemon balm might also help reduce anxiety and depression. It was found that taking 500 milligrams of lemon balm a day increased the quality of life of participants in a trial comparing it to a standard antidepressant.

Magnolia Bark

Drinking a cup of lemon balm tea at night may help alleviate some of the symptoms of insomnia. Some research suggests that lemon balm can help alleviate feelings of anxiety and despair. It was found that taking 500 milligrams of lemon balm a day increased the quality of life of participants in a trial comparing it to a standard antidepressant.

Drinking a cup of lemon balm tea at night may help alleviate the symptoms of insomnia. Lemon balm may also help alleviate feelings of despair and anxiety. It was found that taking 500 milligrams of lemon balm improved the quality of life of participants in a research comparing it to a conventional antidepressant.

Shift Into Sleep

This list of the best six teas has been around for a long time and has been scientifically proven to be a reliable resource for promoting sleep in humans. 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 concerns about 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 because they’re never bitter like some bagged teas may be. Additionally, they’re all-natural, which is a big plus for me because I like my herbs to be as pure as possible. If you want the maximum taste out of Pukka’s Night Time tea, you need to steep it longer than usual—up to 15 minutes—so that more of the licorice flavor (in a pleasantly flavored sense, not like the awful candy) comes out. Because the flavor is so subtle, you can barely detect it. Relaxing and understated oat blossom is the primary active component. 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. Seinfeld and a few glasses of wine helped me fall asleep in three minutes. Once again, this is going to be my go-to beverage when I’m in desperate need of sound sleep.

Steep Echo Repose

Olive leaves are used to make Steep Echos’ teas, which have names like Hush and Ascent. In my opinion, the packing of this wallpaper is better than any wallpaper that I’ve ever acquired. 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). Do I need to go on? I recommend removing the tea bag after 3–4 minutes of steeping to maximize its potency.

To sum it up, while this tea was peaceful, it wasn’t a sleep aid that would put you straight to sleep in no time. 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. Is it possible that it was?

Traditional Medicinals Organic Nighty Night Extra Tea

  • Price: $
  • Valerian, lemon balm, passionflower, and peppermint are all essential constituents.
  • Type: bagged

If you’re looking for a sleep-inducing substance, valerian root may be your best bet. GABA, an amino acid found in the brain and neurological system, is broken down by the supplement to assist alleviate stress and anxiety.

Valerian root and other herbs and natural substances like passionflower herb are included in Organic Nighty Night Extra.

Animal research conducted in 2017 An authoritative source found that 500 mg of passionflower boosted sleep time and decreased alertness. Because the benefits seen in animals do not necessarily apply to humans, more research on humans is required.

On the other hand, a human study from 2011 shows After seven days, a study by a reputable source concluded that taking passionflower had a positive impact on participants’ sleep.

Lemon balm and peppermint leaf are also included in this tea’s composition. Even though additional research is needed, lemon balm and peppermint have been demonstrated in animal experiments to have muscle-relaxing properties as an alternate treatment for insomnia.

Both compounds have been linked to a better night’s sleep, but more research is needed to determine their exact effects.

Some reviewers complain about the valerian’s fragrance, yet many say it helped them sleep better and reduce their anxiety.

Gaia Herbs Sleep & Relax Herbal Tea

  • Price: $
  • Passionflower, lemon balm, chamomile, and licorice are some of the most important constituents in this tea.
  • Type: bagged

Valerian is considered generally safe, but it’s not recommended if you’re pregnant or breastfeeding because of lacking research on the effects. If you have been given a critical medical diagnosis, you should wait to take it until you speak to your doctor about it. It’s also not recommended for children to use this.

Pregnant women and women who are breastfeeding are advised not to use Valerian, as there is not enough evidence to support its safe usage. If you have been given a critical medical diagnosis, you should wait to take it until you speak with your doctor about whether you should. It is also not suggested for children.

As well as organic passionflower leaf, it also includes freeze-dried extracts of lemon balm, chamomile, and licorice root.

Root of licorice In addition to flavor, Trusted Source may aid digestion and alleviate menopausal symptoms that interfere with restful sleep. Scientific proof, on the other hand, is lacking.

Celestial Seasonings Sleepytime Extra

  • Price: $
  • Valerian, chamomile, and tilia estrella are among the most important constituents.
  • Type: bagged

Sleepytime Extra is the only tea on our list that features valerian root to its fullest extent. You’ll get valerian in this nighttime tea if that’s what you desire.

Chamomile and tilia estrella, which is also used in linden tea, are the only other components.

Even while further human studies are needed to validate the full effects, study done in vitro (meaning it was conducted outside living bodies) indicated tilia could help reduce anxiety and function as a sedativeReliable Source

Even though this tea is a simple blend, most reviews say it works. Some are astonished that it helps with insomnia, while others are impressed by its capacity to “knock you out in the best way.”

There are some possible adverse effects of taking valerian root, so it’s not for everyone.

Yogi Bedtime Tea

  • Price: $
  • Valerian root, spearmint leaf, cardamom, passionflower extract, chamomile flower, skullcap leaf, rosehip, and lavender flower are the main constituents.
  • Type: bagged

For good measure, Yogi tosses in skullcap leaves in addition to sleep-promoting herbs like valerian and lavender flower. Although skullcap has been used as a sedative and anxiety treatment in alternative medicine, further research is needed to understand how it impacts sleep.

Yogi Bedtime Herbal Tea Bags - Shop Tea at H-E-B

Also included in Yogi’s Bedtime tea are a number of other herbs and nutrients that are claimed to aid your overall health.

While animal studies suggest cinnamon to be anti-inflammatory and immune-supportive, cardamom has been used medicinally to address stomach disorders. Flavonoids, which are antioxidant chemicals, are also found in rosehipTrusted Source.

Taylors of Harrogate Yorkshire Tea Bedtime Brew

  • Price: $$
  • Decaffeinated black tea, vanilla, and nutmeg are the primary ingredients.
  • Type: bagged

Herbal teas aren’t your thing? You still have choices when it comes to a nightcap. Herbs like valerian root, chamomile, or lavender are better at promoting relaxation than decaffeinated black tea.

It’s true that black tea has various health benefits, and a cup of tea at night can still help soothe and settle you.

Decaf coffee is a wonderful substitute for herbal teas. Additionally, it’s one of the most popular bedtime teas, especially during the colder months, on Amazon.

Nutmeg lends a delicate balance to the flavor, which is further enhanced by the subtle use of vanilla. Even if you don’t add any milk, it almost tastes like you’ve done so.

Lemon balm, a herb traditionally used to treat insomnia and stress, is also included in this tea. Trustworthy.

Isn’t it the best? Decaf doesn’t even come through in the flavor. For a soothing evening drink, many people on Amazon say this gentle tea tastes just like the genuine thing. The aroma and flavor of this tea are said to as “calming” and “fragrant.”

The Rainforest Alliance has certified Yorkshire Teas. Yorkshire Tea’s parent firm, Taylors of Harrogate, also established the Ethical Tea Partnership.

Valerian Root

As a sleep aid and stress reliever, Valerian root has been around for a long time. Stress, nervousness, headaches, and heart palpitations can all be alleviated with the help of melatonin. 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. In another trial, those who drank a valerian extract reported better sleep and faster sleep onset.

Valerian root is said to have an earthy odor and taste, which some people find repulsive. Honey or maple syrup can enhance the flavor of your tea.

Peppermint tea

  • Irritable bowel syndrome symptoms are alleviated, caffeine is avoided, and muscles are relaxed (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.

It’s been proven that peppermint oil can be a powerful muscle relaxant. IBS sufferers may find it helpful in calming their stomachs. If you’re looking for a fresh, minty way to unwind, this is it!

  • Price: $
  • Peppermint leaf, chamomile flower, and hibiscus flower are all essential elements.
  • Type: bag

Bigelow’s Sweet Dreams tea is perfect for lulling you to sleep. On top of chamomile, it’s got hibiscus, which not only tastes delish but also has relaxation benefits of its own.

In order to have a lovely sleep, Bigelow’s sweet dreams tea is a must-try! Hibiscus, in addition to its delicious flavor, has been shown to have sedative and anti-anxiety properties.

Gotu kola

  • lowers stress and nervousness

Anxiety can be a true sleep killer, and a 2013 study indicated that gotu kola may help lower anxiety. Although some older studies suggest that gotu kola can help treat sleep disturbances, this remains to be confirmed by newer studies.

  • Price: $
  • Gotu kola, chamomile, and lavender are the main constituents.
  • Type: loose

To help you go off to sleep, Gardenika has created this organic loose tea blend. Together, Gotu Kola, chamomile, and lavender reduce tension and anxiety and help you sleep better.

It’s a favorite among reviewers, but one cautions that you should take it sparingly if you have an important meeting the next day. We’d say that’s a good indicator for a sleep tea.

Kava

  • Reduces stress and helps you sleep better.

Fiji’s national drink, an earthy concoction, is frequently used to help people sleep. Even though it’s well known for its sedative and anti-anxiety properties, there hasn’t been a lot of research done on how it can aid with insomnia!

  • Price: $
  • A significant part of the formula is kava.
  • Type: bag

When this kava tea isn’t intended to help you sleep, it may calm your nerves and stop your thoughts from racing while you’re attempting to relax.

If you’re a fan of the earthy flavor and want a little extra mellowness, reviewers recommend adding some cream and sweetness.

Tulsi

  • alleviates anxiety and sadness by reducing stress

A plant native to India, Tulsi (called holy basil) can help alleviate stress, anxiety, and sadness. It’s also beneficial for people who have difficulty sleeping.

  • Price: $
  • Tulsi, cardamom, chamomile, peppermint, ashwagandha, and gotu kola are among the most important constituents.
  • Type: bag

Tulsi, chamomile, peppermint, ashwagandha, and gotu kola are all included in this Organic India tea. Cardamom, which is a sedative, is also in there.

This tea is a big hit among reviewers. Over-the-counter (OTC) sleep medications have been reduced or eliminated for some users. People who have tried this tea rave about its flavor and think it’s far superior than other sleepy teas they’ve had.

Rooibos

Calcium and magnesium, which are associated to healthy sleep, are found in rooibos tea’s small levels of minerals. Antioxidant capabilities are another benefit of this herb.

Rooibos tea’s antioxidant levels and anti-inflammatory characteristics, according to Cartlidge, may aid in sound sleep. If you’re interested in giving it a shot, she recommends drinking a cup about two hours before night.

Rooibos tea can be made by pouring boiling water over it and steeping it for 2 to 5 minutes, depending on how strong you prefer your tea.

Honeybush

Honeybush and rooibos have a lot in common. From soothing PMS symptoms to reducing coughs and lowering cholesterol, it has been connected to its health advantages.

Because honeybush tea has no caffeine, Cartlidge says you can still use it as part of your bedtime ritual even though there is no proof that it helps you sleep better.

Pour boiling water over your tea bag and let it infuse for around five minutes. Steep honeybush tea for longer to bring out more of the flavor’s intensity. With a squeeze of lemon, honeybush iced tea is a refreshing summertime treat.

Turmeric

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 turmeric’s major constituent, curcumin, make it a valuable tool in the management of brain neurotransmitters. Although little research has been done on turmeric and sleep, it’s possible.

How To Make Turmeric Tea | The Turmeric Co.

It’s still a fantastic alternative to caffeinated beverages for the duration of the day because of its overall health benefits, of course.

It’s not necessary to go to sleep after drinking turmeric tea, according to Adams, who notes that it doesn’t contain any caffeine.

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. Allow it sit for ten minutes at a low temperature before serving.

How to shop for teas that help you sleep

There are a plethora of flavors, mixes, and tea varieties to consider while searching for the perfect nighttime cup of joe.

Trying to figure out what kind of tea to drink to get a good night’s rest? The following hints may prove beneficial.

What ingredients should you look for?

While decaffeinated or naturally caffeine-free teas are the obvious choice, several herbs may also help you get a good night’s sleep.

The following herbs are frequently included in sleep tea blends:

  • chamomile
  • The root of valerian
  • passionflower
  • lavender
  • lemon thyme (different from lemon, which can have an energizing effect)
  • catnip

Peppermint and spearmint are common ingredients in sleep teas, but some people find that they energize rather than rest when they consume them.

Experts caution against consuming valerian root when pregnant or nursing, so keep that in mind. First, consult with a healthcare expert about whether or not valerian tea is right for you.

Should you go for loose tea or bags?

Some tea bags contain microplastics, so if you’ve heard about this, you might be concerned about drinking bagged tea.

Recently, or soon, many tea companies will be using biodegradable tea bags. Using tea bags is currently considered safe by specialists, so you don’t have to avoid it entirely.

As a result, many individuals prefer the taste of loose tea brewed in a teapot instead of directly in the mug. 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?

Quality tea can be identified by the way the tea leaves, flowers buds, or herbs are formed. Crumbled or powdered tea is frequently of lower quality.

In contrast, a high-quality herbal tea will resemble a dried bouquet. As a result, you should expect to see bits of fruit, plants, and flowers in your tea.

Dried flowers and herbs should have the same weight and color as their fresh counterparts, as well as a scent that is not too different. Aroma and flavor can suffer if the herbs are old or of poor quality.

Your favorite Stash or Celestial Seasonings mix doesn’t have to be of the highest quality in order to get the job done, so don’t feel terrible about sticking to them — we drink them, too!

Do you have to pay a lot for good tea?

The cost of specialty teas might add up, but the higher the price, the higher the quality of the tea.

Producing and harvesting higher-quality teas and herbs might be more expensive. Fair trade, organic, and ethically sourced teas are all more expensive than the tea bags you’d buy at the grocery store. Although they are more expensive, this helps to secure long-term supply and appropriate compensation for farmers.

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

However, while drinking tea can help you go asleep, overdosing on it can keep you awake for a very other cause. Finish your bedtime tea at least an hour before you go to bed if you don’t want to get out of bed to go potty.

Brew and sip your tea 60-90 minutes before going to bed to get the most benefit.

If you’ve done anything physically or emotionally taxing in the evening, like working out, having a soothing tea might help you wind down and get ready for bed.

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 frequently find it difficult to fall and stay asleep, these tips may help you get the beauty rest you deserve:

  • Caffeine should be avoided after a meal.
  • Establish a regular bedtime and wake-up time each day.
  • An hour before you go to bed, turn off all electronics and dim the lights.
  • Create a bedtime ritual that works for you.
  • Avoid strenuous exercise in the evening.
  • About an hour or so before you go to night, consider having a warm bath instead of going straight to bed.
  • Save the evening hours for stress-relieving self-care and relaxation.

FAQs

Which tea is best before bed?

Relaxation and self-care should take precedence in the evenings.

Chamomile, lemon balm, passionflower, valerian root, gotu kola, kava, tulsi, and lavender teas are all excellent options for reducing anxiety and tension.

Lemon balm, passionflower, melatonin, and kava drinks can help you get to sleep if you need it.

Chamomile, melatonin, and valerian root can all help you sleep better if you’re having trouble falling asleep.

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?

Start with 1 cup before bed to see how it affects you, however some sleepy tea manufacturers suggest you can have 2 or 3 cups at night.

How do I brew tea?

Our easy tea making guide has all the information you need, but to put it simply: 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.

Do you have good sleeping habits? Make every effort to keep your bedroom as cold, dark, and peaceful as possible while you sleep. Make sure you’re not consumed by anxiety and stress when your head hits the pillow by practicing yoga or meditation.

Make an appointment with a medical expert if you’re still having problems.

The bottom line

Drinking a cup of hot tea before bedtime may help you get some shut-eye. Make sure to choose a sleep tea with ingredients like valerian, chamomile, or lavender, and make the tea ritual part of your nightly routine to help you drift off to Dreamland.

If you’re having difficulties falling asleep, a cup of hot tea in the evening could be the answer. Be sure to include a nightly tea ritual that includes components like valerian, chamomile, or lavender, as well as a sleep tea that contains these elements.

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