9 Best Teas for Sleep in 2025
On the hunt for the best tea for sleep and unsure where to begin? We’ve researched and compiled a list of the top tea options that can enhance sleep quality. These teas also include health benefits that can reduce anxiety and stress, help manage depression and even improve digestion. All of these add up to a good night’s sleep, which is something everyone deserves.
The culture of drinking tea before bed is a historic tradition. A hot cup provides comfort, from the process of making it to the moment you sit down and enjoy it. There’s also a mindfulness aspect to this ritual. And of course, the health benefits of specific teas, from chamomile to ginseng and more, have been supported by both science and history as worthwhile to try.
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9 Best Teas for Sleep
1. Chamomile Tea
The best tea for sleep is well-known to be chamomile. This floral herbal drink has roots in Ancient Egypt and other cultures. Because of its calming, subtle flavors, it pairs well with citrus, ginger and honey, all of which can be added to make a more complex evening drink.
To make this tea with whole leaf chamomile, simply steep your flowers into near-boiling water for about 5-7 minutes. Make sure the water isn’t boiling hot, since this will strip the delicate oils and flavors. As the best hot tea for sleep, it should be enjoyed about 30-60 minutes before bed.
Why does chamomile excel as one of the best teas for sleep? Chamomile includes aromatic compounds like apigenin (which calms the nervous system) and antidepressant properties. Additionally, chamomile is renowned as one of the best teas for a sore throat and is a comforting choice when you're feeling under the weather.
This is true for all kinds of chamomile, especially common varieties like German and Roman. For high-quality whole leaf chamomile, check out Art of Tea or U.S. Wellness Naturals.
2. Lavender Tea
Another one of the best teas for sleep is lavender tea, made from lavender flower buds. Ancient Egyptians, Romans and Greeks all used it for different reasons, from perfumes to bath ingredients and even muscle pain relief.
Today, you can simply brew lavender flower buds in just-boiled water to make a relaxing cup of tea. It pairs well with other tea flavors like chamomile, mint and Earl Grey, which you can find in specific blends at most stores that sell tea.
You can find quality lavender tea, considered the best tea for sleep by many, from brands like Buddha Tea, Bleu Lavande and local lavender farms. If you prefer a richer drink, you can whip up a London Fog latte for similar benefits.
In terms of sleep-related benefits, lavender is a natural source of linalool (an alcohol) and linalyl acetate (a component of its essential oil). Some studies reveal that these ingredients may reduce anxiety and improve relaxation. Preliminary evidence also indicates that lavender may help reduce pain and inflammation and it might support digestion in some individuals. It’s generally well-tolerated and safe to drink too.
3. Low-Caffeine Green Tea
Green tea is another popular option when it comes to the best tea for sleep. If you’re wondering: does green tea have caffeine? The answer is that regular versions do, so make sure to opt for low-caffeine types.
Historically, green tea dates back centuries with origins in China and Japan. Fun fact: It was first discovered in China when a leaf fell into an emperor’s pot of boiling water. Along with being the best tea for sleep for those seeking a neutral flavor, green tea is also easy to make. Simply steep your leaves in just-boiled water for 1-2 minutes. The short time helps avoid leaf-burning and bitter flavors.
Studies, including one from the National Library of Medicine, show it boosts sleep quality in older adults and beyond. This tea contains antioxidants and amino acids like L-theanine, which supports relaxation, focus and regular sleep cycles, making it one of the best teas for sleep.
Hojicha and sencha are great low-caffeine green tea options. Check out brands like Twinings or Hojicha Co. for quality tea leaves.
4. Valerian Root Tea
Valerian root tea is another one of the best teas for sleep worth sampling. Back in the middle ages, the root was even used to treat sleep disorders. It has a unique woody, earthy taste that some enjoy. For those who don’t, it’s easy to mix with other brewed teas like chamomile or lemon balm.
This is the best tea for sleep if you’re looking for a mild sedative effect. Some studies suggest that when activated, the root promotes adenosine, a chemical that reduces anxiety and helps regulate mood. It also boosts the production of gamma-aminobutyric acid (GABA) which has similar qualities as adenosine. However, more rigorous research is needed to fully understand these potential benefits.
With that said, valerian root tea can have adverse effects if you’re pregnant, nursing or taking specific anti-anxiety medications. Its sedative effects can mix negatively with drugs like sleep aid medications as well. While it’s the best tea for sleep for some, be sure to consult with a doctor about concerns before you try it.
To try valerian root tea, the best tea for sleep and anxiety among others, check out high-quality brands like The Republic of Tea and the Full Leaf Tea Company.
5. Passionflower Tea
If you enjoy milder teas, passionflower is among the best tea for sleep that you can try. Compared to other kinds, passionflower is grassy and earthy like valerian root but less strong in flavor. To prepare it, simply steep in just-boiled water for 6-8 minutes or longer for a stronger taste. Sweeten it with honey if needed. There are passionflower tea blends that combine other types like chamomile or nettle, which add even more benefits.
As an ingredient, passionflower is a natural sedative that includes a flavonoid, which is a kind of antioxidant, called chrysin. Studies have shown that chrysin can help reduce pain and inflammation as well as anxiety and depression, making it one of the best teas for sleep. With that said, there have been limited studies on this kind of tea.
If you want to try passionflower tea, Tetley, Tealish and Tadin Herb & Tea Co. all produce high-quality passionflower teas and tea blends.
6. Rooibos Tea
Rooibos is another popular option for those who want to try one of the best teas for sleep. It’s made with the leaves and stems of the aspalathus linearis plant, found in the Cederberg Mountains in South Africa. Locals enjoyed its benefits for years before it was shared with Dutch settlers in the 17th century.
There are two kinds of rooibos tea: red and green. Red rooibos has a sweet, somewhat malty flavor, while green has a lighter mellow taste and sweetness to it. For both, simply steep it in just-boiled water for 5-7 minutes before adding milk and/ or sugar. Before you know it, you’ll have a cup of one of the best teas for sleep to enjoy.
This tea also goes well with snacks like chocolate, fruits and baked goods. As a naturally caffeine-free tea, it’s a great evening drink of choice. It contains various flavonoids — such as dihydrochalcones, aspalathin and nothofagin — that early research suggests might influence hormonal pathways related to anxiety and stress.
If you want to try rooibos, one of the best teas for sleep and relaxation, check out brands like Twinings, Numi and FGO.
7. Lemon Balm Tea
This naturally caffeine-free tea is among the best tea for sleep, especially if you love lemon. Made from lemon balm — a plant native to Southern Europe and the Mediterranean — this tea offers a refreshing lemon flavor with subtle minty notes and has a long history of promoting relaxation and improving sleep quality.
A PubMed study even suggests that lemon balm extract can reduce stress and anxiety, reinforcing its status as one of the best tea for sleep. Additionally, historically, lemon balm has been used to ease menstrual cramps and decrease stress, making it a versatile remedy for better sleep.
There are a number of lemon balm tea varieties, including citronella, mandarin, lime and aurea, just to name a few. No matter the type, steep your fresh or dried leaves in just-boiled water for 5-10 minutes.
To try lemon balm tea, one of the best teas for sleep, check out brands like Traditional Medicinals, Buddha Teas and Full Leaf Tea Company. Craving a treat? Pair it with a lemon posset (or a batch of them!) for a zesty evening boost.
8. Ginkgo Tea
Originally found in Eastern China, ginkgo biloba tea is another one of the best teas for sleep that you can try. It’s been used in traditional Chinese medicine for centuries, then popularized globally in the 18th century for all to enjoy. Every sip is earthy and slightly bitter.
Fun fact: This best hot tea for sleep is considered a “living fossil” since it comes from the ginkgo tree, which is the last species in a primitive family of plants (according to the National Center for Complementary and Integrative Health).
Preliminary studies suggest that ginkgo biloba extract might help ease feelings of anxiety by reducing stress in the brain and influencing mood-related chemicals. Although ginkgo tea alone isn’t typically counted among the best teas for sleep — since it doesn’t have strong drowsy effects — its calming properties may work well when mixed with other sleep-promoting herbs to help you relax before bed.
There can be mild side effects to drinking ginkgo tea as well, like headaches. Those with bleeding disorders or anticoagulant medications should avoid this tea too. To prepare ginkgo tea, steep it in just-boiled water for 10-15 minutes. To try it, check out brands like Buddha Teas or Full Leaf Tea Company.
9. Ginseng Tea
Ginseng tea is a historic holy grail when it comes to the best tea for sleep, energy and other health benefits. There are two types: oriental and American. Oriental ginseng is native to China and Korea, while American ginseng is native to the eastern region of North America.
Brewing methods depend on the form of the ginseng tea. If you’re preparing fresh ginseng root tea, wash the ginseng, cut off the root hairs and cut it into small strips before boiling. For red ginseng tea, boil the ginseng root slices until the tea turns light red. For ginseng leaf tea, steep it in just-boiled water for about half an hour.
Ginseng tea is often promoted as one of the best teas for sleep because its adaptogenic compounds, known as ginsenosides, may help regulate stress and promote calmness. While it isn’t a strong sedative, its mild calming effects can contribute to a relaxing pre-bedtime routine. Additionally, ginseng has been linked to potential benefits for emotional and cognitive health, although more research is needed to fully confirm these effects.
Note: This tea should be avoided by those taking anticoagulant medications. Try this tea by exploring brands like Cheong Kwan Jung, a famous Korean brand that sells a unique jujube ginseng tea.
What Is the Best Tea for Sleep?
Many consider the best tea for sleep, relaxation and anxiety relief to be chamomile tea. While this tea does have a number of health benefits, there are a variety of other options for herbal teas as well with similar advantages. According to a recent study published on ResearchGate, teas like lavender and passionflower make the list along with ones we haven’t covered here, like jasmine and rose.
Since everyone is different, the best tea to help with sleep will be different for everyone. It’s worth exploring the many kinds of tea available, since each vary in taste and specific benefits. And of course, it’s important to consider the potential side effects and your own medical history before trying a new kind of tea.
What Is the Best Tea for Sleep and Anxiety?
Good sleep and managing anxiety go hand-in-hand, so it’s no wonder that the two are top factors in determining the best tea for sleep to try. Since sleep is affected heavily by a person’s anxiety levels, from falling asleep to staying in deep sleep cycles and finally, waking up, addressing one often means addressing the other.
Again, the best tea for sleep and anxiety will vary depending on the person. Every person has specific sleep cycles and unique anxieties. Learning more about your own will help you determine the best kind of tea for you to try.
While the process of making and drinking herbal teas can help manage anxiety, it’s important to note that they aren’t a proper substitute for professional medical advice or aid when needed. Be sure to seek both if you’re feeling overwhelmed or if you feel the need to talk to someone.
Finding the best tea for sleep is a personal journey, as each type offers unique benefits for relaxation and rest. Whether you prefer the calming properties of chamomile, the soothing effects of lavender or the sedative qualities of valerian root, there are plenty of options to explore.
Experimenting with different herbal teas can help you discover the best fit for your nighttime routine, ensuring a peaceful and restorative sleep experience. But luckily, the journey is half the fun. You can even pair your teas with snacks to enhance the experience.
For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.
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