10 Best Bedtime Teas That Help You Sleep

Snuggling up with a warm drink in the evening is the perfect way to end a busy day. However, your drink of choice might be the difference between sweet dreams and a restless night, with ingredients like sugar and caffeine famously known for keeping us awake. But that’s where herbal teas come to the rescue. They’re like a warm hug for your senses, with blends of calming chamomile and lavender that are perfect for settling your mind before sleep.

From the dreamy aromas to the herbal benefits in every sip, we’re spilling the tea on bedtime-friendly blends to help you snooze. Grab your favourite mug and a sprinkle of curiosity—let’s sip our way to nights that are as peaceful as they are refreshing.

Chamomile tea, a well-loved choice for relaxation, contains apigenin—a natural plant compound that binds to specific receptors in the brain, promoting calmness and drowsiness. This classic bedtime tea has been cherished throughout history for its soothing effects. The Ancient Egyptians even prized chamomile for its calming properties, using it not only as a tea but also as a remedy for skin issues like erythema and dryness caused by harsh weather.

With nearly a million cups brewed daily, chamomile tea has proven itself as one of the world’s favourite drinks for a peaceful night’s sleep.

Lavender, known for its sweet fragrance, traces its origins to the Ancient Greeks, who recognised its calming aroma. Scientific studies highlight its ability to reduce heart rate and promote calmness, making it the perfect choice before bed.

Lavender can also help reduce feelings of anxiety and soothe stress, working well alongside any treatments or methods recommended by your doctor. To enhance the experience and create a sanctuary of serenity, try adding some lavender-infused scents to your bedroom to help you drift off.

Peppermint is refreshing and invigorating—a classic daytime tea, right? While it might be your daytime go-to, it can also lull you into dreamland. Its history dates back to ancient Greece and Rome, where it was revered for its refreshing qualities. Scientifically, peppermint’s menthol magic can relax your muscles and soothe digestion, making it a perfect prelude to peaceful sleep.

A popular brew for both day and night, the soothing essence of jasmine envelops your senses, gently easing your mind into a state of relaxation. Known for its calming properties, jasmine tea promises peaceful nights, inviting you to drift into dreams with its tranquil embrace. Make sure to opt for a caffeine-free variant, though, to reap the full relaxing effects.

Rooibos is well known and loved for its anti-oxidant qualities. It lays the foundation for a restful repose and potentially lengthens your slumber. Packed with compounds like aspalathin and nothofagin, which may help lower your stress hormones, rooibos can also support your digestive system, preventing any disruptive discomfort during the night. Again, make sure to pick a caffeine-free blend to help you sleep.

The combination of lemongrass and ginger provides valuable support for relaxation and sleep preparation. Lemongrass is known for its muscle-relaxing properties, which can help ease tension in the body, promoting a sense of calm. Ginger contributes a comforting warmth that can soothe the digestive system and enhance overall comfort before bed. This blend not only delivers a zesty flavour but also aids in winding down at the end of the day, making it an excellent choice for those seeking restful sleep without sacrificing taste.

Magnolia tea is often used as a sleep aid. It contains the plant compounds honokiol and magnolol, both of which are known for their sedative effects. One study found that these compounds help induce sleep and increase sleep duration in mice, while another study indicated that honokiol can help treat insomnia in mice.

While more research is needed on the effects of magnolia on human sleep, one study has shown that magnolia tea alleviates depression and improves sleep quality in postnatal women, highlighting its potential benefits.

Widely used as a herbal supplement, passionflower is renowned for its powerful sleep-supporting properties. It is available in capsules and tinctures, or you can brew the leaves to make passionflower tea. This herbal remedy has been shown to act as a natural sedative and help relieve anxiety. A 2011 study found that drinking one cup of passionflower tea daily for a week improved sleep quality.

While all of these herbal teas are beneficial for sleep, chamomile tea is the most widely known for its soothing properties. If you’re struggling to hit the hay, this tea is particularly effective for helping you wind down. You can use a chamomile tea bag or 1 tablespoon of dried chamomile flowers; simply boil your water and drink up. For a touch of sweetness, add a squeeze of honey or a splash of lemon for a refreshing twist.

Remember, chamomile tea is a wonderful ally in your journey to restful sleep, but it’s just one piece of the puzzle. Creating a calming bedtime routine, minimising distractions, and cultivating a tranquil environment all contribute to a more blissful slumber.

Some people have suggested adding extras to the drink, such as @looseleafteamarket on TikTok:

@looseleafteamarket

My favorite way to make chamomile tea not boring! Save this for later. . . . . . #remedy #naturalremedy #naturalremedies #naturalmedicine #naturalcure #herbalremedy #holistichealth #homeremedies #homeremedy #naturopathic #healthnut #alkaline #vegan #healthbenefits #healthiswealth #naturalcures #healingwithfood #letfoodbeyourmedicine #healthylifehappylife #health #healingfoods #remedies #plantbasedvegan #letfoodbethymedicine #fyp #foryoupage

♬ original sound – Loose Leaf Tea Market

And don’t forget, you can also have it over ice in the summer as a refreshing treat.

Whether you’re using a herbal tea bag or steeping loose plant leaves in a teapot to get the full benefits of your sleepy tea, you should steep for about 5 to 10 minutes. While steeping, cover the cup or pot to trap the steam and essential oils. This helps the soothing flavours and sleep-inducing properties infuse into the water.

Nothing is more frustrating than getting comfy in bed and then having to make a trip to the bathroom. To avoid this, drink your bedtime tea at least two hours before bed. This gives you time to relax, unwind, and let the tea’s sleep-inducing effects work their magic.

We all have our own ways to unwind at the end of the day, and making a special treat can be an ideal way to prepare for bed. After all, tea time isn’t just about taking a sip – it’s a ritual. As you steep your tea, you’re also steeping your mind in relaxation. The act of preparing and savouring your brew is like a pre-sleep dance that helps you shake off the day’s worries.

Around the world, many cultures have rituals that involve tea. One example is the Chinese tea ceremony, which is one of the most well-known methods, often showcasing the Guiwan brewing technique:

This calming method of preparing tea for yourself or for others can help clear your mind and set you into a meditative state before sleep.

@drinktheqi has come up with a simple ritual for flower teas, perfect for everyday use:

@drinktheqi

A simple flower tea ritual to unwind after a long day 💆‍♀️💆🏼💆‍♂️🌸🍵 #tea #teatok #calm #calming #selfcare #smallbusiness #soothing #ritual

♬ Lazy Sunday – Official Sound Studio

Drinking water before bed has its pros and cons, and herbal teas share many of these. For quick reference, some of the positives include:

• Liquids help improve metabolism and airways before sleep.
• They support body heat regulation throughout the night.
• They enhance our mood before hitting the hay.

In addition to hydrating, herbal teas also infuse your system with soothing goodness, including vitamins and minerals. Despite all the benefits each tea offers, remember not to overdo it—the last thing you want is to be running back and forth to the bathroom all night.

For a good night’s sleep, there’s nothing like a soothing selection of herbal teas to whisk you off to slumberland. From calming chamomile to refreshing peppermint, these teas are your ticket to sweet dreams. So, the next time you’re winding down, consider brewing a cup and let the stress of the day melt away.