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sleep / wellness
Best Teas for Sleep
by BetterSleep
Nov 11 2022 • 10 min read
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Are you having trouble falling asleep at night? Have you tried every sleep hack in the book with little to no success? Then it’s time to turn to a natural solution: herbal teas. Certain teas have been used for centuries as traditional sleep aids to promote relaxation and improve sleep quality. In this blog post, we’ll explore the best sleep teas to help you fall asleep and how drinking tea can help you get the restful night’s sleep you’ve been craving.

The Increasing Interest in Natural Sleep Aids Like Herbal Teas

There has been a growing interest in natural sleep aids, such as herbal teas, as an alternative to traditional over-the-counter or prescription sleep medications. This trend can be attributed to a number of factors, including the potential side effects and addiction risks associated with sleep medications, as well as an increased focus on wellness and holistic health approaches.

Herbal teas, made from the leaves, roots, or flowers of plants, have long been used in traditional medicine for their calming and soothing properties. Some popular herbs used to promote sleep include chamomile, valerian root, lavender, and lemon balm. These herbs may work by inducing relaxation and reducing stress levels before bedtime.

It is important to note that herbal tea remedies are not a substitute for addressing underlying medical conditions that may be causing insomnia. Consultation with a healthcare professional is recommended before using any herbal supplements or teas for sleep assistance. As with any medication or supplement, there may also be potential interactions or side effects when you drink tea with other substances.

Overall, bedtime tea can be a safe and gentle option for those looking for natural ways to promote better sleep habits and improve overall wellness.

The Importance of Getting a Good Night’s Sleep and How Certain Teas Can Help

Getting a good night’s sleep is crucial for both physical and mental health. Not getting enough sleep can lead to problems with concentration, mood, metabolism, and even increase the risk of chronic diseases such as heart disease and diabetes.

Certain teas contain certain compounds that have been shown to have calming and relaxing effects on the body. These include teas containing chamomile, lemon balm, lavender, valerian root, and passionflower. These herbs have traditionally been used for their soothing properties and can be a gentle, natural way to experience a better night’s sleep.

Factors That Can Affect the Quality of Our Sleep

There are several factors that can affect the quality of our sleep, including:


Diet can have a significant impact on the quality of our sleep. Consuming foods high in sugar and processed carbohydrates can cause spikes in blood sugar levels, leading to restless sleep. Eating a large meal before bed can also disrupt sleep due to the body’s need to digest the food.

In contrast, consuming foods rich in magnesium and calcium can have a calming effect on the nervous system and promote better sleep. Additionally, ensuring that all nutritional needs are met throughout the day can improve overall health and lead to more restful sleep at night.


Exercise can have a positive effect on our sleep by helping us to feel tired at the end of the day, leading to deeper and more restful sleep. However, it is important to note that exercising too close to bedtime can actually have a negative impact on sleep, as the increase in body temperature and adrenaline can make it harder to fall and stay asleep. It is generally recommended to finish exercise at least three hours before bedtime.

Additionally, consistently not getting enough physical activity during the day can lead to restless nights and poor sleep quality. Overall, incorporating regular exercise into our daily routine can improve our sleep, but timing and consistency are key factors in reaping these benefits.


Medications such as antidepressants, stimulants, and corticosteroids can disrupt sleep patterns and result in insomnia. Antidepressants can cause restless legs syndrome, which prevents the person from achieving a deep, relaxing sleep. Stimulants can delay the onset of sleep or result in wakefulness during the night. Corticosteroids can also disrupt sleep patterns and cause difficulty falling or staying asleep.

Making adjustments to medication dosages or trying alternative medications may help improve sleep quality. It is important to discuss concerns about disrupted sleep with a healthcare provider.

Stress Levels

Stress levels can have a significant impact on the quality of our sleep. When we are stressed, our bodies release the hormone cortisol, which can interfere with our sleep-wake cycle and make it more difficult to fall and stay asleep. Additionally, stress can cause racing thoughts and make it harder to relax before bed, leading to restless nights.

In order to improve the quality of our sleep, it is important to address and manage stress in our daily lives. This may include finding healthy coping mechanisms for dealing with stress, such as exercise or meditation, as well as identifying and addressing any underlying causes of stress.

Sleep Environment

Sleep environment refers to the physical surroundings in which a person sleeps, including elements such as noise, temperature, lighting, and comfort.

A noisy or disruptive sleep environment can lead to disturbances in sleep patterns and make it difficult to fall and stay asleep. Similarly, an uncomfortable bed or sleeping surface can cause discomfort and prevent restful sleep.

The temperature of the room can also impact sleep quality. Generally, a cool temperature (around 65 degrees Fahrenheit) is recommended for optimal sleep. Too hot or too cold of a room can make it difficult to fall asleep and lead to restless nights.

Similarly, excessive lighting in the bedroom can disrupt the natural circadian rhythm and make it harder to fall asleep. It is recommended to have dim lighting or complete darkness in the bedroom for optimal sleep.

Overall, creating a quiet, comfortable, cool, and dark sleep environment can greatly improve the quality of one’s sleep.

Daily Routine

Daily routine, or lack thereof, can have a significant impact on the quality of our sleep. When we stick to a consistent schedule and maintain regular bedtimes and wake times, our bodies are able to establish a healthy sleep-wake cycle. Conversely, varying or inconsistent sleep schedules can disrupt this cycle and lead to difficulty falling and staying asleep, as well as feeling tired and groggy during the day.

Additionally, engaging in stimulating activities before bed such as using electronic devices or consuming caffeine can make it harder for us to fall asleep and achieve restful sleep. On the other hand, implementing calming nighttime habits such as taking a warm bath, drinking a warm cup of tea, or practicing relaxation techniques can promote better sleep. Therefore, establishing and sticking to a daily routine that prioritizes good sleep hygiene can greatly improve the quality of our sleep.

Different Types of Herbal Teas Known for Their Calming and Relaxing Effects

There are many different types of herbal teas that are known for their calming and relaxing effects. These include:

Chamomile Tea

Chamomile tea is made from the dried flowers of the chamomile plant, a member of the daisy family. It has been used for centuries as a natural remedy for various ailments, including as a relaxant and sleep aid.

The active ingredients in chamomile tea include flavonoids, terpenoids, and antioxidants, which have anti-inflammatory and calming properties. Chamomile has traditionally been used to treat insomnia, anxiety, and digestive issues.

Studies have shown that drinking chamomile tea can help reduce symptoms of anxiety and improve sleep quality. Additionally, according to research, people with a generalized anxiety disorder who drink chamomile tea have significantly reduced symptoms compared to those who do not drink the tea. It is also recommended for postnatal women who are suffering from disrupted sleep.

In addition to its calming effects, chamomile has also been shown to have potential benefits for gastrointestinal issues such as indigestion and bloating. It may also help alleviate menstrual cramps and act as an antispasmodic for muscles.

It’s important to note that while chamomile tea is generally safe and well-tolerated, it can interact with certain medications such as blood thinners and sedatives. It’s always best to consult with your healthcare provider before incorporating chamomile tea into your routine.

Lavender Tea

Lavender tea is made from the flowers of the lavender plant, which has long been used for its calming and relaxing properties. This tea can be enjoyed hot or cold and has a floral, slightly sweet taste.

Drinking lavender tea can help reduce stress and anxiety, improve sleep, and alleviate headaches. It also has anti-inflammatory properties and may be helpful in treating stomach issues such as indigestion and nausea. Lavender aromatherapy is also a great way to induce sleep.

To make lavender tea, steep 1 tablespoon of dried lavender flowers or a lavender tea bag in 8 ounces of hot water for 5-10 minutes. You can also add honey or lemon to enhance the flavor. It’s important to note that while lavender tea can have many benefits, it should not be consumed in large quantities as it can have negative effects on the nervous system. Consult with a healthcare professional before adding lavender tea to your regular routine.

Valerian Root Tea

Valerian root tea is derived from the Valeriana officinalis plant, also known as common valerian. According to the Sleep Foundation, valerian tea is arguably the best tea for sleep. It has been used for centuries in traditional medicine for its sedative and calming properties. Studies have shown that valerian root can decrease the time it takes to fall asleep and improve overall sleep quality.

In addition to its effects on sleep, valerian tea may also help to reduce anxiety and stress levels. It works by increasing the amount of GABA, a neurotransmitter that promotes relaxation, in the brain.

To make valerian root tea, steep one teaspoon of dried valerian root extract in eight ounces of hot water for 10-15 minutes before straining and enjoying. It has a slightly bitter taste but can be sweetened with honey or added to other herbal teas for flavor.

It is important to note that while valerian root tea is generally safe and well-tolerated, high doses may cause headaches or dizziness. Individuals taking prescription medications should consult with their healthcare provider before using valerian root as it may interact with certain medications.

Passionflower Tea

Passionflower tea, made from the leaves and flowers of the passionflower plant, has been used for centuries to treat anxiety and insomnia. It works by increasing levels of a chemical in the brain called gamma-aminobutyric acid (GABA), which helps to reduce nerve activity and promote relaxation.

In addition to its calming effects, passionflower tea may also have anti-inflammatory and pain-relieving properties. It can be taken as a hot tea or in supplement form. Some potential side effects include drowsiness, dizziness, and confusion, so it is important to speak with a healthcare provider before using passionflower tea for medical purposes.

Peppermint Tea

Peppermint tea, made from the dried leaves of the peppermint plant, is known for its calming and relaxing effects. The main active component in peppermint tea is menthol, which has a calming effect on the muscles of the digestive tract, providing relief from symptoms of indigestion such as gas, bloating, and stomach cramps.

In addition to its soothing effects on the digestive system, peppermint tea also has a calming effect on the mind and can alleviate symptoms of stress and anxiety. One study found that inhaling peppermint essential oil helped to improve mood and mental clarity.

Drinking peppermint tea before bed may also promote better sleep. One animal study found that menthol helped to enhance sleep quality and increase overall sleep time.

In general, peppermint tea is a safe and effective way to relax both physically and mentally. It can be enjoyed hot or iced at any time of the day.

Lemon Balm Tea

Lemon balm tea, made from the leaves of the lemon balm plant, has been used for centuries as a calming and relaxing herbal remedy. It has been traditionally used to improve sleep, reduce stress and anxiety, and enhance mood. Research suggests that lemon balm may have sedative effects, as well as the ability to improve cognitive function and memory. In addition to its calming effects, lemon balm has also been used to treat digestive issues, cold sores, and pain.

To make lemon balm tea, steep 1-2 teaspoons of dried lemon balm leaves in hot water for 5-10 minutes before drinking. Lemon balm can also be taken in supplement form or applied topically as a tincture or cream.

While generally considered safe, drinking lemon balm tea excessively may cause dizziness or drowsiness. It may also interact with certain medications, including thyroid medication and sedatives. As with any herbal remedy, consult with a healthcare professional before using lemon balm for medical purposes.

Skullcap Tea

Skullcap tea, also known as Scutellaria, is made from the Scutellaria lateriflora plant and has been used as a calming and relaxing herbal remedy for centuries. It contains active compounds called scutellarin and scutellarein, which have sedative effects on the nervous system.

Some studies have shown that skullcap tea may be effective in treating anxiety and insomnia. It may also help with pain relief and muscle spasms. However, more research is needed to fully understand the potential benefits of skullcap tea.

It is important to note that skullcap can interact with certain medications, including antidepressants and blood thinners. It should not be used by pregnant or breastfeeding women or by individuals with liver disease. Consult a healthcare professional before consuming skullcap tea or any other herbal remedies.

While these herbal teas may have relaxing effects, it’s crucial to remember that they should not be used as a substitute for medical treatment or therapy for severe anxiety or insomnia disorders. Consult with your healthcare provider before incorporating herbal teas into your routine as they may interact with certain medications or medical conditions.

Tips for Incorporating These Sleep-Inducing Teas into Your Nightly Routine

  • Start by finding the right sleep-inducing tea for you, either through personal experimentation or consulting with a healthcare professional.
  • Incorporate the tea into your bedtime routine by drinking it about 30 minutes before going to sleep.
  • Consider adding some calming activities before consuming the tea, such as reading or stretching.
  • Make sure to drink the tea consistently every night for the best results in improving sleep quality.
  • If desired, add some honey or milk to enhance the taste and potential benefits of the tea.

Potential Risks Involved with Using Herbal Teas for Promoting Better Sleep

One potential risk involved with using herbal teas for promoting better sleep is the lack of regulation on the manufacturing process and ingredients used in these products. Herbal tea is not subject to the same strict guidelines and testing as pharmaceutical drugs, so there is a chance that the product may not contain the advertised herb or may have harmful additives.

Another risk is the potential for herb-drug interactions. Certain herbs can interact with certain medications, leading to adverse effects. It is important to talk to a healthcare professional before using herbal teas, especially if taking any prescription medications.

It is also important to note that just because something is natural does not necessarily mean it is safe. Herbs can have side effects and some may even be toxic in high doses. It is important to follow dosage recommendations and not exceed recommended amounts.

In addition, using herbal tea as a means to treat a sleep disorder may mask an underlying medical condition that should be properly diagnosed and treated by a healthcare professional. Consulting with a doctor can help ensure a safe and effective treatment of any sleep issues.


There are many herbal tea options that can help improve your sleep quality. Some of the best teas to help you sleep include chamomile, valerian root, and lavender tea. It’s important to note that everyone’s body is unique and may respond differently to certain herbs and ingredients. That’s why it’s important to experiment and find what works best for you.

So next time you have sleep problems, consider trying a soothing cup of herbal tea before reaching for medication.

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