The Best Tea For Sleep

5 Best Teas That Will Lull You Into Sleep (2023 Updated)

In this modern and hectic world, many people experience mild to serious sleeping problems.

Some people experience them from time to time, while others struggle with sleep on a daily basis. Our bodies are designed to fix the sleeping pattern on their own, but, what happens when the body cannot figure it out.

Because of this, many of us go directly for sleeping pills. Even though they’re generally helpful, they’re not recommended for routine use. After all, sleeping pills can cause serious, long-term side effects.

So, what we need is a natural way of getting our circadian rhythm and sleeping patterns back to normal. We believe that the answer to this problem is tea.

There are hundreds of different tea types. Even though the main tea categories contain caffeine and aren’t recommended with sleep problems, other types of tea can surely lull you into the land of Nod.

So, let’s take a closer look at the teas you should be drinking to finally get a good night’s sleep!

Best Teas for sleep
Image Source: Terry Cralle, RN

Why Drink (Herbal) Tea For Better Sleep?

Herbal teas are a convenient remedy when it comes to sleep problems, sleep deprivation, and insomnia.

They are a healthy alternative to sleeping pills and other artificial sleeping remedies. Herbal teas are known to be exceptional muscle relaxants, and they are generally great against depression, anxiety, stress, and sleep deprivation.

By consuming herbal teas 3 to 4 days before bedtime you are more likely to feel more relaxed, less stressed out, and more likely to have a good night’s sleep.

You can continue consuming herbal teas regularly for a week or two to achieve the best effects. Alongside herbal teas, you need to practice healthy sleeping hygiene, as well as introduce healthy lifestyle changes.

You can buy herbal teas in specialized tea shops in a loose-leaf form.

There are also herbal teas sold in tea bags in supermarkets and food stores. Online orders are also convenient, but when doing so, it is important you order from verified tea makers and sellers.

5 Best Tea For Sleep

1. Chamomile Tea

Chamomile Tea
Image Source: Terry Cralle, RN

Chamomile tea is a no-brainer if you’re looking for a way to get some sleep naturally. This tea is loaded with bioflavonoid compounds, that are known for their exceptional calming effects. One such flavonoid is the apigenin which is effective in reducing anxiety and causing sedation. Apigenin is also a rather potent anti-cancer compound. It protects the body from cancer cells and has a high safety threshold.

Also Read: Is It Possible Chamomile Tea To Improve Your Sleep Quality?

Brew Tip:

Have a cup of chamomile tea at least half an hour before bedtime. It will take effect just when you’re about to go to sleep. The tea will calm you down, soothe your anxiety and stress, and ensure you fall and stay asleep throughout the night. If you want to enhance the sedative effects of the chamomile tea, make sure to add some organic honey. Honey will soothe your throat and stomach, and ensure the chamomile tea takes effects.

We Recommend: Traditional Medicinals Organic Chamomile Herbal Leaf Tea

Traditional Medicinals Organic Chamomile Herbal Leaf Tea
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If you’re looking to buy some chamomile tea, we recommend this organic Traditional Medicinals tea. The tea is fragrant, floral, and has sweet, honey notes to it. It is made from the best and prized chamomile flowers and is proven to calm your nerves and help promote healthy digestion. Overall, the tea is high-quality, and for an affordable price, you can get a pack of 6 boxes of tea, each containing 16 sealed tea bags. This way, you can enjoy your chamomile tea without worrying about running out of it any time soon.

2. Lavender Tea

Lavender Tea
Image Source: Terry Cralle

Studies show that lavender tea is an effective nonpharmacological alternative in cases of sleep disturbances, fatigue, and other stress- or sleep-related issues. Lavender tea can be even effective in cases of depression, excessive stress, and even in cases of headaches or migraines. The reason for that lies in the fact that lavender interacts with the neurotransmitter known as GABA. Because of this, it helps quiet the brain and the nervous system, which results in the reduction of stress, anxiety, restlessness, and proper sleep onset, of course.

Brew Tip

You can drink lavender tea on its own, but if you want to create a sleep bomb, you can even mix it with chamomile tea. This way you will ensure that insomnia and nighttime anxiety stay away while you’re getting a good night’s sleep. To the lavender tea, you can add some honey for taste, but also even better effect.

We Recommend: Buddha Teas Organic Lavender Tea

Buddha Teas Organic Lavender Tea
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Usually, lavender tea has a black or green tea base, and that is not what you want to drink before sleep (because there’s caffeine in those teas). However, this lavender tea from Buddha Teas is a herbal mixture. The tea is made from organic lavender flowers and is incredibly soothing and calming. Depending on how many tea bags you use for a one-cup brew, this tea can taste mild or bold and strong. Either way, it tastes delicious and has a unique earthy and subtle flavor. The Buddha Teas lavender tea is currently on sale, so hurry up and get your pack right away.

3. Valerian Root Tea

Valerian Root Tea
Image Source: Terry Cralle

Valerian root contains numerous compounds that are effective when it comes to anxiety and stress reduction as well as promoting sleep. Some of the compounds include valerenic and isovaleric acids as well as several antioxidants. Valerian root interacts with the GABA neurotransmitter just like the lavender tea, where it acts as stress-relief and sedative. Valerian root tea promotes calmness, improves sleep quality, ensures you are tranquil and stress-free. It also helps regulate mood and promotes serotonin production.

Brew Tip

If you suffer from sleep deprivation and insomnia, you can drink valerian root tea to finally get some good night’s sleep. All you have to do is soak 2 to 3 grams of dried valerian root in a cup of hot water. Let the herb soak up to 15 minutes. Make sure to drink this between half and hour and two hours before bedtime for the best effect. If you don’t like the taste of the tea, feel free to add some honey.

We Recommend: Chuckling Goat Sing Me To Sleep Tea

Sing Me To Sleep Tea
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This tea is a perfect herbal mixture if you want to get a good night’s sleep. Alongside the valerian root, the tea contains lavender and chamomile flowers, which further enhance the valerian effects. This tea contains 35% of valerian root, which is more than enough to lull you off to sleep. After drinking this tea, you will feel relaxed and sleepy, and in the morning, refreshed and full of energy. The tea will regulate your stress, anxiety, sleep, and the immune system. So, it simply takes care of your health overall, not just sleep.

Also Read: Why Does Tea Make Me Sleepy?

4. Kava Root Tea

Kava Root Tea
Image Source: Terry Cralle

Kava is a tropical plant that is used to make traditional beverages on the islands of the Pacific Ocean. The plant is used as a herbal remedy and is effective against different types of disorders, from depression, migraines, respiratory infections, to epilepsy, stress, anxiety, and insomnia. The kava root tea is rather bitter and earthy, and the tea is usually described to look like muddy water. However, the effects of this tea are amazing. You can order your kava root tea online since not many shops do sell it directly, so make sure to get your tea from established sellers and manufacturers.

Note: Before you decide to utilize kava tea for your sleeping problems, you should be aware that this tea can cause you to have some uplifting emotions. It can make you feel overly happy, and these effects usually last between 1 to 3 hours. If you consume kava tea more than recommended (1 cup a day), you might experience some liver issues. We strongly recommend you consult with your doctor or a sleep specialist about kava tea, especially if you never had it before.

We Recommend: Yogi Kava Stress Relief Tea

Yogi Kava Stress Relief Tea
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If you’ve never tried kava tea before, the Yogi Kava tea is perfect for beginners. This tea contains kava root blended with ginger root, cardamom, cinnamon, and essential oils. It could be described as spicy and warm, because of the ingredients. However, the tea is incredibly flavorful and is known for being extremely relaxing. After only one cup of this tea, you will feel your stress levels going down, and your body and mind will be relaxed and calm; sounds perfect for a good night’s sleep.

5. Peppermint Tea

Peppermint Tea
Image Source: Terry Cralle

Peppermint tea is ideal for people who are sleep deprived or are insomniacs. This tea is caffeine-free, so it is ideal to drink before bedtime. It is also rich in antioxidants that promote relaxation, calmness, and peaceful sleep. A cup of peppermint tea before bedtime will relax your muscles and promote sleepiness even in incredibly sleep-deprived people. It is recommended you drink peppermint tea regularly, with the addition of some honey to boost the relaxation effect even more.

Note: We must emphasize that there aren’t enough studies and evidence to support that peppermint tea has the same relaxing effects for every person. One study shows that peppermint oil acts as a sedative and prolongs sleep in mice. Other studies show, however, that menthol doesn’t have sedative effects, regardless of animals or humans. Nevertheless, this tea is rich in antioxidants and it has a great capacity to relax muscles before bedtime, so we do recommend it.

We Recommend: Buddha Teas European Peppermint Tea

Buddha Teas European Peppermint Tea
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When it comes to peppermint tea, it doesn’t go better than the classic European Peppermint Tea from the Buddha Teas. This tea has a rich, cool, and refreshing taste, and is probably the mintiest of all peppermint teas on the market. It is surely aromatic, but also soothing and calming, which is exactly what you need to get good-quality sleep. This tea is also great in case you have a cold or flu, or if you have digestion issues. No matter the reason you decide to drink this tea, you will surely be satisfied with its health effects.

Unconventional Herbal Teas For Sleep

Unconventional Herbal Teas For Sleep
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  • Albizia flower tea – this Chinese herbal tea is perfect for those who want to lower their stress levels and ensure their mind and body are relaxed. The tea is perfect to drink before bedtime as it promotes sleep and ensures you sleep tightly throughout the night. Albizia tea is used in cases of depression, anxiety, insomnia as well as poor mental health. It is recommended for regular consumption to help stabilize the nervous system and ensure fewer mood swings and emotional stability.
  • Lotus plumule tea – this tea is perfect in cases of high-stress levels and insomnia. It is traditionally consumed in East Asia. The tea is bitter but ensures lower stress levels and general emotional and physical calmness and relaxation. The tea is also great in cases of emotional irritability or for people who experience mouth dryness.
  • Wolfberry and jujube seed tea – this is a great tea for those who want to relax their mind and body due to high-stress levels, sleep deprivation, and anxiety. The tea is used in cases of insomnia, depression, mental and emotional irritability, and fatigue caused by sleep deprivation. The herbs used in the tea are nourishing and ensure emotional stability and less frequent mood changes.
  • Licorice, wheat, and jujube tea – this ingredient combination is used to treat cases of mental breakdown, insomnia, and serious sleep deprivation. The tea is perfect for relieving symptoms like heart palpitations due to stress and anxiety, irritability, depression, night sweating, and insomnia. It promotes calmness, relaxation, and helps regulate heart palpitations.

Note: If herbal teas don’t work as expected, try some Best Over the Counter Sleep Aids (And 3 Very Important Things to Know)

If you’re a fan of green tea, check  Green Tea Before Bedtime: Good or Bad Idea?

Want to know more natural sleep remedies, check 12 Natural Sleep Remedies that Really Do the Trick

Lastly, don’t miss What Should I Drink Before Bed For Better Sleep and Why?

More FAQs About Teas And Sleep

Q: Are Herbal Teas Studied For Their Effectiveness In Sleep Problems?

Truth to be told, herbals teas and their effectiveness in cases of sleep deprivation and insomnia are generally anecdotal and traditional. Herbal teas have always been a part of alternative medicine in cultures around the world, for thousands of years.

Unfortunately, their effectiveness against sleep problems has never been fully and thoroughly studied. One reason for that lies in the fact that herbs cannot be patented and they are not guaranteed to deliver the same effects every time.

However, some herbs have been tested for their effectiveness in insomnia and anxiety cases. They are even used in products that should help people relax and get proper sleep using natural ingredients. Nevertheless, there is a lack of proper research to support the claims of 100%.

Q: How Long Does It Take For Herbal Teas To Work?

Usually, herbal remedies take a lot longer to work than artificial remedies, like sleeping pills for example. So, for herbal teas to provide full effect, it might take anywhere between a few days to a few weeks. A cup of herbal tea can provide immediate relaxation and may induce sleep.

However, to cure sleep deprivation, insomnia, and other disorders, it might require regular herbal tea consumption over a few weeks to see improvement.

Q: Are Herbal Teas Safe?

Generally, herbal teas are some of the safest drinks and natural remedies out there. Herbal teas are caffeine-free, so they cannot cause jitters, headaches, sleep disturbances, or withdrawal symptoms. Also, when consumed in a reasonable amount, these teas don’t cause side effects.

However, because herbal teas are made from plants, it can be hard to say every herbal tea is 100% safe. Not every plant is safe for consumption, and when exposed to heat or consumed more than one should, can result in toxicity (kava tea), nausea, vomiting, or can even be deadly (in cases of nutmeg and mistletoe when brewed).

Most commonly, some herbal teas can have laxative effects, but in some cases can cause side effects like upset stomach, cramps, diarrhea, nausea, headache, etc. Therefore, it is essential you consult with your doctor about herbal teas you want to try out. This way you will prevent any unwanted effects and possible harm to your health.

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