8 Best Teas For Sleeping Peacefully

best teas for sleeping

In today’s fast-paced world, getting a good night’s sleep is a luxury many crave. With the hustle and bustle of daily life, it’s no wonder that millions of people struggle with sleep disorders and insomnia.

However, a natural remedy can be part of a healthy sleep routine – bedtime teas. These teas are known for their ability to help you relax as you wind down before bed, making them an essential part of your nighttime ritual.

In this blog, we will explore the 8 best teas for sleeping peacefully and how they can help you achieve a peaceful night’s rest by consuming them.

1. Lavender Tea – One of the Best Teas for Sleeping

Lavender, known for its soothing aroma, is believed to promote sleep, although research on lavender tea is inconclusive. Some studies suggest that lavender may reduce fatigue and improve sleep quality when used consistently. [1]

Lavender aromatherapy may also have a short-term effect on sleep quality. To try lavender tea for sleep, brew a cup about two hours before bed and savor the calming scent of lavender from the tea. It’s one of the best teas to help sleep better.

2. Chamomile Tea – Nature’s Sleep Elixir

Chamomile is an herb used as a sleep aid for centuries and is often the main ingredient in “sleepy time” teas. It’s a well-known fact that chamomile tea makes you sleepy.

This mild sedative contains apigenin, a natural compound that acts on the brain’s benzodiazepine receptors, similar to some medications like Ambien, making it one of the best teas for sleeping. [2]

To harness its sleep-inducing powers, have a cup of chamomile tea about an hour before bedtime. However, it’s important to note that pregnant individuals should avoid chamomile tea as it may increase the risk of preterm labor or miscarriage.

3. Valerian Tea – The Time-Tested Sleep Aid

Valerian has been used as a natural sedative for centuries. Compounds in valerian, such as valerenic acids and valepotriates, act on GABA (gamma-aminobutyric acid) receptors in the brain, inducing sleepiness.

While research on valerian for insomnia is mixed, many individuals find it helpful in promoting better sleep.

A 2020 scientific review called for more research to determine which form of valerian, be it a supplement, tea, or something else, is most effective in improving sleep.[3]

4. Lemon Balm Tea – The Minty Dream Enhancer

Lemon balm is a member of the mint family known for its calming properties. It contains rosmarinic acid, which acts on GABA (gamma-aminobutyric acid) receptors, facilitating sleep.

Research has shown that lemon balm is effective at reducing insomnia, depression, and anxiety, all of which can interfere with a peaceful night’s sleep.[4]

Drinking a cup of lemon balm tea two hours before bed, either warm or cold, can help you relax and prepare for sleep.

5. Rooibos Tea – The Relaxation Elixir

Rooibos tea is one of the best tea to help sleep. It is also known for its rich mineral content, calcium, and magnesium, which are linked to healthy sleep.

It’s also praised for its antioxidant properties, which may help reduce inflammation and promote restful sleep. There’s some evidence that the antioxidants in rooibos tea, combined with its anti-inflammatory properties, can aid in achieving a good night’s sleep.

Enjoy a rooibos tea about two hours before bedtime to reap its potential benefits. [5]

6. Honeybush Tea – Among the Best Teas for Sleeping

Honeybush, similar to rooibos, offers a caffeine-free alternative for those looking to unwind before bedtime. Despite limited evidence supporting its sleep-promoting effects, it can be a soothing addition to your nightly routine. [6]

You can enjoy a warm cup of honeybush tea, steeped for 4-5 minutes, or even iced tea served with a slice of lemon.

7. Turmeric Tea – The Golden Elixir for Health

Turmeric, a member of the ginger family, is well-known for its health benefits. Curcumin, the active ingredient in turmeric, acts as a powerful antioxidant and anti-inflammatory agent, regulating neurotransmitters in the brain. [7]

While there’s little research on turmeric’s direct impact on sleep, its overall health benefits make it a worthy alternative to caffeinated beverages throughout the day.

Turmeric tea is caffeine-free and can be consumed anytime and prepared with honey, lemon, and water or as a soothing golden milk.

8. Green Tea – King Among the Best Teas for Sleeping

While green tea does contain some caffeine, it’s still a better option than highly caffeinated drinks. Some research has shown green tea is good for sleep.

A small 2017 study found that low-caffeine green tea is linked to lower stress levels, making it a suitable choice for a morning or early afternoon pick-me-up that won’t interfere with your ability to sleep at night. [8]


A soothing tea before bed can be a delightful and calming addition to your nightly routine. The best teas for sleeping, like chamomile, lemon balm, valerian, and others, offer a natural and gentle way to unwind and prepare for a restful night’s sleep.

Incorporating these herbal teas into your bedtime routine allows you to enjoy a more peaceful and rejuvenating slumber.

Remember, a well-established nighttime ritual can work wonders for your sleep quality, and these teas are here to help you on your journey to better rest.

So, go ahead and brew your favorite sleep-inducing tea, and let it guide you into a serene night’s sleep. Sweet dreams!


  1. Hamzeh S, Safari-Faramani R, Khatony A. Effects of Aromatherapy with Lavender and Peppermint Essential Oils on the Sleep Quality of Cancer Patients: A Randomized Controlled Trial. Evid Based Complement Alternat Med. 2020 Mar 25;2020:7480204. doi: 10.1155/2020/7480204.
  2. Chang SM, Chen CH. Effects of an intervention with drinking chamomile tea on sleep quality and depression in sleep disturbed postnatal women: a randomized controlled trial. J Adv Nurs. 2016 Feb;72(2):306-15. doi: 10.1111/jan.12836. Epub 2015 Oct 20.
  3. Shinjyo N, Waddell G, Green J. Valerian Root in Treating Sleep Problems and Associated Disorders-A Systematic Review and Meta-Analysis. J Evid Based Integr Med. 2020 Jan-Dec;25:2515690X20967323. doi: 10.1177/2515690X20967323.
  4. Oelke M, De Wachter S, Drake MJ, Giannantoni A, Kirby M, Orme S, Rees J, van Kerrebroeck P, Everaert K. A practical approach to the management of nocturia. Int J Clin Pract. 2017 Nov;71(11):e13027. doi: 10.1111/ijcp.13027
  5. Markwald RR, Iftikhar I, Youngstedt SD. Behavioral Strategies, Including Exercise, for Addressing Insomnia. ACSMs Health Fit J. 2018 Mar-Apr;22(2):23-29. doi: 10.1249/FIT.0000000000000375.
  6. Theron, K. A., et al. “Sensory profiling of honeybush tea (Cyclopia species) and the development of a honeybush sensory wheel.” Food research international 66 (2014): 12-22.
  7. Cárdenas Garza, Gustavo R., et al. “Benefits of cardamom (Elettaria cardamomum (L.) Maton) and turmeric (Curcuma longa L.) extracts for their applications as natural anti-inflammatory adjuvants.” Plants 10.9 (2021): 1908.
  8. Singhal, Kavita, et al. “Probable benefits of green tea with genetic implications.” Journal of oral and maxillofacial pathology: JOMFP 21.1 (2017): 107.

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