Teas for Better Sleep: Calm Your Mind Naturally Before Bedtime

Restlessness often lingers long after the day ends, perhaps it’s discomfort, worries about upcoming tasks, or a mind that spins with unresolved thoughts. Finding calm before bedtime isn’t always simple, especially when anxious feelings or low mood disrupt your ability to unwind and sleep well.

Creating a relaxing bedtime routine and keeping your sleep space comfortable are both important for restful sleep, and for many, enjoying a soothing, caffeine-free tea before bed with calming compounds is a pleasant way to relax and wind down before bed.

Curious about which teas might help quiet the mind and support restful sleep, or wondering how long to give these calming blends a chance before considering professional advice? Here’s what to know about herbal teas and relaxation.

Adding herbal teas into your nightly routine can be a simple yet effective way to enhance relaxation and improve the quality of your sleep. Many struggle with sleep issues, and while there are various remedies available, herbal teas offer a natural alternative. These teas are typically caffeine-free and contain compounds that can help calm the mind and body, making them an excellent choice for winding down before bed.

The Best Bedtime Teas for Sleep

Below, we're listing the best teas for sleep. Some you know, others you're gonna want to try ASAP.

Chamomile Tea

Chamomile tea is perhaps the most well-known bedtime tea. It contains a flavonoid called apigenin, which binds to receptors in the brain that promote drowsiness and reduce anxiety.

Research indicates that certain herbal teas can positively affect sleep quality. For instance, a review of studies suggest that chamomile tea can improve your sleep, particularly among postpartum women experiencing sleep difficulties. [1] A study indicated that postpartum women who consumed chamomile tea experienced less fatigue and depression. [2]

Additionally, chamomile may help with insomnia and gastrointestinal disorders.

Note: Pregnant women and individuals allergic to ragweed, daisies, marigolds, or chrysanthemums should avoid chamomile tea to prevent adverse reactions.

Lavender Tea

Lavender tea is brewed from the dried buds of the lavender plant and is widely recognized for its calming effects. The aromatic compounds in lavender, such as linalool and linalyl acetate, are believed to interact with the nervous system to reduce anxiety and increase relaxation.

Research suggests that drinking it can improve sleep quality by helping individuals feel more relaxed and less fatigued. For example, a study found that postpartum women who consumed this tea reported feeling less fatigued and experienced reductions in depressive symptoms. [3] This makes lavender a popular flavor for those seeking a natural way to enhance their nighttime routine and support a restful night's sleep.

The U.S. Food and Drug Administration (FDA) classifies lavender as “generally recognized as safe.” Research has demonstrated that lavender tea can contribute positively to enhancing sleep quality, particularly in postpartum women.

Safety: It's generally considered safe for most people when consumed in moderation as part of their evening routine.

Valerian Root Tea

Valerian root has been used for centuries as a natural remedy to treat insomnia and anxiety. It is believed to increase levels of gamma-aminobutyric acid (GABA), a neurotransmitter in the brain that promotes relaxation and reduces nerve activity.

This relaxing effect can help individuals fall asleep more easily and improve overall sleep quality. Valerian tea, made from the dried root of the valerian plant, is a popular way to enjoy these benefits naturally.

Although some studies support the relaxing benefits of valerian root, specific research on valerian tea is limited, and results can vary among individuals. Some users have reported side effects such as vivid dreams, headaches, stomach upset, or feeling drowsy the next day.

Caution: Due to its potent effects, pregnant or breastfeeding women should consult their healthcare provider before using valerian root tea to ensure safety.

Lemon Balm Tea

Lemon balm, a fragrant herb belonging to the mint family, is celebrated for its calming and mood-enhancing properties. It works by enhancing the activity of gamma-aminobutyric acid (GABA), a neurotransmitter in the brain that helps reduce nerve excitability and promotes relaxation.

This relaxing effect can alleviate anxiety and enhance sleep quality, making it a natural and gentle sleep aid. Some clinical studies have suggested that lemon balm may serve as an effective alternative to prescription medications for anxiety and insomnia, providing relief without the common side effects associated with pharmaceutical drugs. [4]

Lemon balm tea offers a delightful, mild citrus flavor that makes it a soothing and enjoyable part of any bedtime routine, helping to calm both the mind and body as you prepare for a good night's sleep.

Passionflower Tea

This tea has a long history of use as a remedy for insomnia and anxiety. It is believed to work by increasing levels of gamma-aminobutyric acid (GABA) in the brain, a neurotransmitter that helps calm nerve activity and promotes relaxation.

This calming effect can make it easier to drift off and improve overall sleep quality. Some studies have shown that passionflower tea can reduce symptoms of anxiety and enhance sleep, though more recent research has yielded mixed results, indicating that individual responses may vary.

It’s often enjoyed for its mildly sweet and floral taste, making it a pleasant addition to a bedtime routine. It is commonly combined with other calming herbs such as valerian root or chamomile to boost its sleep-promoting effects.

Caution: Passionflower may interact with certain medications, including sedatives and blood thinners. It is recommended to consult your healthcare provider before using passionflower tea, especially if you are taking other medications or have underlying mental health conditions.

Peppermint Tea

While primarily known for its digestive benefits, peppermint tea can also help relieve menstrual pain and discomfort due to its natural muscle-relaxing and anti-inflammatory properties. It works by soothing the muscles of the gastrointestinal tract and easing cramps, making it a popular choice for menstrual relief.

Peppermint tea is generally safe for most people; however, it may worsen symptoms of heartburn or gastroesophageal reflux disease (GERD) in some individuals because it can relax the lower esophageal sphincter, allowing stomach acid to flow back into the esophagus.

Low-Caffeine Green Tea

Although not strictly an herbal tea, low-caffeine green tea is a popular choice for those seeking a gentle boost in relaxation and improved sleep quality. It contains L-theanine, an amino acid known to promote calmness by reducing stress and anxiety levels. L-theanine works by influencing brain chemistry to enhance alpha wave activity, which is associated with a relaxed yet alert mental state.

Since it still contains some caffeine, although at lower levels than regular, it is generally recommended to consume it earlier in the day rather than right before bed to avoid potential sleep disturbances.

Did You Know: Amino acids and flavonoids work in various ways to reduce stress and anxiety.

Magnolia Tea

Magnolia bark is harvested from the dried bark, buds, and stems of the magnolia tree and has long been used in traditional medicine as a natural remedy to aid sleep. Two key compounds found in magnolia bark, honokiol and magnolol, are believed to have calming and sedative effects.

In one study involving postpartum women, those who consumed magnolia bark extract for three weeks saw notable improvements in both sleep quality and mood compared to a control group. [5] However, more human studies are needed to fully understand its benefits for sleep.

Advantages and Disadvantages of Drinking Tea at Night

Like most sleep remedies, drinking tea at night has its upsides and downsides.

Advantages of Drinking Sleep Teas

• Sipping a warm drink before bed can signal to your brain that it’s time to wind down, making it easier to stick to a bedtime routine.
• The warmth and calming scent of tea can feel relaxing and comforting.
• Certain herbal teas are a gentle, accessible option to try if you’re having trouble falling asleep.

Disadvantages of Drinking Sleep Teas

• They may not be effective for more serious sleep disorders like chronic insomnia.
• They should be used as a support for improved sleep—not as a complete solution.
• Research results on how well sleep teas actually work are mixed.
• Drinking too late in the evening can sometimes disrupt rest by causing bathroom trips during the night.

Note: Limiting fluid intake before bed, including water can help prevent disruptions in sleep due to a full bladder.

Brewing Tips

For the best flavor and benefits, stick with culinary-grade herbs—loose leaf if you can. Steep them in boiling water for at least five minutes to let all the good stuff infuse properly.

If you’re not familiar with them or not usually a fan, start slowly by trying a small cup to see how you like it and how it affects your relaxation. For best results, drink it at least two hours before bed to help minimize nighttime trips to the bathroom.

Final Thought

Enjoying a warm drink before bedtime is a simple and calming way to create a bedtime ritual that helps your body and mind prepare for a restful night. Familiar favorites like lavender and chamomile teas bring gentle, comforting aromas and flavors that ease tension and promote relaxation.

Meanwhile, herbs like lemon balm, valerian root, and passionflower work quietly to help you unwind and feel more at ease as you get ready for bed and help you stay asleep.

Taking a few moments each evening to brew and sip your favorite cup of tea can become a comforting habit—a small act of self-care that helps melt away the day’s stress and quiet your mind, setting the stage for a peaceful, good night’s sleep.