Research Shows This Is The Best Tea For Sleep (+6 Other Incredibly Relaxing Teas)

There’s nothing more relaxing than sipping on a hot cup of herbal tea before bed. Here’s our rundown of the best teas for sleep that actually work.

Updated: July 12, 2020

If you are looking for the best tea for sleep, this guide will provide a fresh look at some of the current research you’ll need to make the right choice.

You may have a specific tea that you’re drinking right now and fancy a change or you may not be a tea drinker and want to see if it can help.

Whatever your reason, you’ll find exactly what you need below.

Let’s begin.

What Is The Most Popular Tea For Sleep (Here’s 7 Of Them) 

The following herbal teas are most associated with aiding sleep: 

  • Chamomile
  • Valerian root
  • Lavender
  • Lemon balm
  • Peppermint
  • Lemongrass
  • Passionflower

Can Tea Really Help You Sleep?

Yes, tea can really help you sleep. Your personal self-care regimen does not have to stop with picking the best herbal tea. You can actually gather a handful of the flowers or herbs listed above and dry them yourself for your tea!

Photo of a cup of tea.

Don’t fret, tea bags that you can purchase work just as well. Tea drinking is a phenomenon that has gone on for centuries. While you’re taking the time to learn more about the best teas for sleep, there are some important tips you should know:

Check with your healthcare provider before you make herbal tea a part of your nighttime practice. Teas can actually help you fall asleep. Because herbs interact differently with certain medications, you want to be certain you are not causing a problem.

Keep in mind that the bedtime teas informational research often involves larger quantities then you’d find in an average cup of tea.

There is not much scientific research on these sleep-inducing products, specifically. However, you can still glean a lot of information from the research that is available.

Trying different bedtime teas is a good idea to see which one works best for you. As long as your doctor has no problem with you adding an herbal tea to your diet, then go crazy!

What Kind of Tea Helps You Sleep?

The world has progressed way beyond the British tradition of 4 o’clock tea time. Tea is consumed all day long. Your motivation is the only thing that changes.

The cold, cool, warm, or hot soothing liquid does something for your soul and spirit. That’s why people love drinking tea.

To be sure, sleep time tea is generally served hot – the ice cubes get in the way. Whether it be lavender tea, passionflower tea, or chamomile tea, these sleep aids do not disappoint.

There is much research on bedtime tea because it transcends every culture and tradition. Simply put, tea is just a great way to relax and connect with yourself.


Chamomile

Chamomile tea tops the list. Currently, chamomile is thought to be a mild tranquilizer. Chamomile contains the antioxidant, apigenin. It is amazing.

Research shows that apigenin adheres to specific brain receptors that initiate sleep while decreasing the amount of anxiety felt. That is the perfect recipe for sleep.

At any rate, chamomile is the most widely used sleep time tea in the world. If your doctor agrees, chamomile and all of the aforementioned herbal teas are safe to drink every night

Is It Safe To Drink Chamomile Tea Every Night?

Check with your doctor to make certain that chamomile tea is safe for you to drink every night. Better yet no matter which tea you decide to try it is a great idea to check with your doctor first.


Valerian Root 

Valerian root tea is used for people who suffer from headaches, nervousness or insomnia. Health Line is an online resource that has contributed research on this very popular Sleep time tea in both Europe and the United States.

Guess what? During World War II valerian root was used as a stress reliever and anxiety reducer during air raids.

Valerian root is so popular that it is also sold as a dietary supplement in both liquid and capsule form. Valerian root is dried and made into a delightful tea. The research shows that valerian root contains GABA or gamma-aminobutyric acid.

An abundance of this neurotransmitter is known to increase tiredness. The great part about valerian tea is that you don’t feel drowsy the morning after. In short. valerian root tea improves sleep quality and sleepiness.


Lavender

We’ve all heard of lavender as a fragrant herb that’s beautiful in flower arrangements and as dried decorative pieces. Lavender is also used to help people relax, calm their nerves and help you drift off to sleep.

The research shows that lavender tea has been helpful with insomnia, and heart rate reduction as well as heart rate irregularities. Some of the research is attributed to different methods of contact with lavender.

For example, the heart rate reduction was rated after 20 minutes of lavender inhalation, biweekly, for 12 weeks.

However, lavender tea has been attributed to relaxing people. The aroma alone puts you into a calm state of mind.


Lemon Balm

Here’s some thing you didn’t know – lemon balm is part of the mint family of herbs. Lemon balm leaves can be dried to make a fragrant and delicious sleep time tea.

Of course, lemon balm tea has a sharp citrus scent and it has been used for centuries to reduce stress and help you sleep better. Like valerian root, the neurotransmitter, GABA has been found in lemon balm.

An abundance of GABA, is a boon for sleep teas as it brings on sleepiness as shown in laboratory research. Lemon balm, if used correctly may help lessen insomnia.


Peppermint 

You get a minty nip with a sleep regimen including peppermint tea. Menthol, that naturally occurs in the herb relaxes muscles. This is why it makes the best sleep tea list. In addition, peppermint is a natural remedy for a lot of physical ailments like upset stomach and poor digestion.  


Lemongrass

It is so simple to make lemongrass tea. Simply pour a cup of boiling water over 1 to 3 teaspoons of dried or fresh lemongrass. Yes, you are reading correctly, Lemongrass is a sleepy time tea, too.

It’s not just for Thai food, (though it is known as an awesome ingredient for that style of cooking). Lab research with animals has shown that lemongrass has other great features, as well.

In addition to a sleep time tea, lemongrass is anti-inflammatory and anti-microbial.


Passion flower

Passion flower is a gorgeous flower that you would enjoy handling for sleep tea purposes. Passion flower traditionally has been used for sleep improvement as well as anxiety reduction.

People suffering from insomnia and poor sleep quality have found that using a tea made from dried passionflower leaves flowers and stems has helped improve their sleep tremendously.

A recent study showed that passionflower and valerian root along with hops were as effective as Ambien, an oft prescribed medication for sleep. Herbal tea consumption is a great alternative to medications for sleep. It is worthy of trying before going the drug route.

The fact that health line.com has taken on the chore of researching the herbal teas discussed shows how important herbal teas are to the global diet. Making certain that you are taking care of your health at the same time you’re taking care of your sleep is imperative.


Is normal caffeinated black tea a good bedtime drink?

Are you ready for the bombshell?

Some of the most popular sleep time teas are naturally decaffeinated black tea. The natural decaffeination process is chemical-free and uses water only.

The traditional flavor of black tea with lemon and sugar does the trick for a lot of folks every night. Moreover, this winning combination is a soothing go to throughout the morning and afternoon, as well. Preparing and sipping a well-made cup of tea is a relaxing practice.

That being said, many people find that normal caffeinated black tea keeps them up. However, others find it relaxing. Some people can sleep after ingesting two cups of strong black coffee.

It is up to your personal choice and caffeine tolerance whether or not a normal caffeinated black tea will make a good bedtime drink. 

Now that you have more information about sleep time tea, take stock of what you like and what you desire in a sleep time regimen.

Check with your doctor to make sure there are no adverse interactions with prescription or over-the-counter medications that you may be taking, and enjoy the journey of great sleep aided with sleep time tea.

Conclusion: So what is the best tea for sleep?

If you’re in a rush, then just go for Chamomile tea. It’s by far the most documented and widely known tea for relaxing you fast. If you can that get one with lemon balm added for a double punch of relaxation that’s proven by research.

Scientific research stands behind why these particular natural wonders are the very best.

Because herbal teas may interact with some over-the-counter medications or prescription drugs, it is best to check with your doctor before exploring a sleep time herbal tea regimen.