Our recommended teas for a good night’s sleep

Of course, when preparing for a good night’s sleep, you will want to avoid teas that are caffeinated. Caffeine is a naturally occurring chemical known to stimulate the brain and increase mental alertness, so it is best to avoid eating or drinking anything that contains caffeine in the hours leading up to your bedtime. 

Despite what you may think, there are some key differences between tea and herbal tea. Herbal teas are usually made up of things like fruits and herbs, and offer a lot more benefits to the body, whereas your traditional morning cup of tea is usually made of dried tea leaves. This article will discuss the benefits and uses of herbal teas as opposed to regular leaf tea, mainly due to the sleep-aiding benefits of the former. 

Here you can find our recommended teas for sleeping, including their properties and many bedtime benefits. 

10 recommended teas for sleeping

1. Chamomile tea

Perhaps one of the most common teas to be associated with sleep, Chamomile tea is a herbal, caffeine-free drink made from the plant’s dried flowers. It has a delicate floral taste and a soothing scent - the perfect refreshing accompaniment to wind down before bed. 

Chamomile tea contains a flavonoid called apigenin which, according to preliminary studies, could help in reducing feelings of anxiety and providing a calming, mildly sedative-like effect. 

You can enjoy Chamomile tea at any time of the day, though if you’d like to reap the sleep-related benefits of this soothing remedy, we would recommend that you enjoy a cup around 45 minutes before bed. 

Moreover, a 2015 study demonstrated that consuming chamomile showed a significant reduction in symptoms of depression and physical-symptoms-related sleep inefficiency.

2. Lavender tea

Lavender tea has a much stronger aroma and floral taste than Chamomile, perhaps being more of an acquired taste than other herbal teas. If you enjoy the taste and scent of Lavender tea, you can look forward to the many sleep benefits it provides. 

Made using the buds and petals of the Lavandula Angustifolia plant, when inhaled, lavender tea can produce a calming effect, which can be beneficial to those suffering with sleep disorders. 

3. Peppermint tea

Peppermint tea is naturally caffeine-free and leaves a refreshing and cooling taste in your mouth after drinking. It can be found in its dried tea bag form, or you can simply make it at home with peppermint leaves and hot water. Peppermint tea is also a great addition to your bedtime routine as it has a calming and relaxing effect on your muscles, allowing you to fully relax and wind down before bed. 

Not only is peppermint tea great for aiding in sleep, it’s also suitable for soothing coughs, colds, and a variety of other ailments, and can even help to relieve morning sickness for pregnant women.

4. Lemon Balm tea

Perhaps the least known herbal tea for sleeping, lemon balm (Melissa Officinalis) is a type of herb that is the main ingredient in lemon balm tea, whether dried or fresh. It provides a number of benefits, such as helping to relieve insomnia, anxiety and stress, and helps to induce sleepiness and relaxation. 

Because of its soothing properties, it is recommended that you drink lemon balm tea before you go to sleep to truly reap the benefits of its ability to improve your sleep quality; however, you can also enjoy this beverage at any time of the day.

5. Valerian tea

Made from Valerian root, Valerian tea may be an acquired taste for some people due to its strong aroma and earthy taste, however, this plant has been used for centuries as a remedy for sleep-related issues. Not only does it reduce insomnia and sleep disturbances, it can also relieve pain like menstrual symptoms and headaches. 

Valerian, like other herbal teas, helps to increase levels of GABA (Gamma-Aminobutyric Acid), which contributes to the reduction of anxiety and stress in the body and improves sleep. This is why, for many years, using Valerian tea for sleep has produced sedative effects for those who are suffering from sleep related issues.

6. Rooibos tea

Packed full of polyphenols, which are stress-fighting antioxidants, Rooibos tea has a reputation as one of the best teas for sleeping, as well as being a great addition to your daily eating and drinking habits due to its health benefits.

Offering a unique nutty and earthy taste, Rooibos tea is made from the Aspalathus Linearis plant, the leaves of which are dried and fermented to produce a unique tasting caffeine-free tea that you can enjoy anytime of the day. Rooibos is especially good at calming the body and reducing anxiety levels, which often contribute to a bad night’s sleep.

You can also find green rooibos tea, which is thought to have even more antioxidants than the red kind! 

7. Turmeric tea

High up in the ranks for the best herbal teas for sleep, this familiar yellow powder is actually an antioxidant powerhouse and a great sleep inducer. Made from the Curcuma Longa plant root, which is a member of the ginger family, turmeric has been used in teas, supplements and food preparation for centuries. 

Turmeric is packed with nutrients, which enables it to contribute to reducing sleep deprivation by helping to reduce depression symptoms, inflammation and anxiety levels. Thanks to its antioxidant properties, turmeric can also help to reduce cold and flu symptoms, allowing sufferers to gain a better night’s sleep.

8. Hibiscus tea

Renowned for its sedative properties due to its melatonin content, Hibiscus tea has a reputation for arguably being the best tea for sleep insomnia sufferers, helping to induce sleep quickly in its drinkers. It’s therefore recommended that you drink hibiscus tea before sleeping or napping, due to the drowsiness it causes.

Hibiscus tea has a flavour that is reminiscent of cranberries, with a distinctive tart and fruity taste. It is not only pleasing to drink, but it also offers a plethora of health benefits and sleep aiding nutrients. 

9. Ginger tea

Probably one of the most well-known of the herbal tea family, ginger tea is best known for its nausea-fighting properties and all-round health benefits. Many people also use it to help fight their insomnia. 

Ginger tea is made by simply infusing fresh ginger in hot water and allowing it to steep until it’s as strong as you’d like. It’s simple to make, very nutritious, and can help fight off a plethora of diseases while helping you relax before bed. 

10. Jasmine tea

Jasmine tea comes from combining Jasmine blossoms and tea leaves together to create a healthful concoction that is more effective than a sleeping pill. Jasmine tea relaxes muscles and the nervous system, reducing unwanted stimulation before you sleep, and helps to calm the body and ensure tossing and turning during the night is stopped. 

Because of its calming effects, you’ll mostly want to drink this during a period of relaxation or before bed, and luckily, jasmine tea is extremely widely dispersed throughout supermarkets, so it’s definitely worth adding it to your shopping list!

Despite the obvious nutritional benefits of drinking herbal tea, it’s more the habit of drinking non-caffeinated teas before bed each night that can have a calming effect on our bodies over time.