The 8 Best Teas to Help You Sleep Better

A quick look at the best teas to help you fall asleep

• Best overall: Traditional Medicinals Organic Nighty Night Extra Tea
• Best tea to help you sleep if you’re avoiding valerian root is related to the root of the tree.: Gaia Herbs Sleep & Relax Herbal Tea
• Best valerian tea to help you sleep: Celestial Seasonings Sleepytime Extra
• Best tea for supporting sleep and overall wellness: Yogi Bedtime Tea
• Best red tea to help you sleep: The Republic of Tea Get Some Zzz’s
• Best dessert-like tea to help you sleep: Taylors of Harrogate Yorkshire Tea Bedtime Brew
• Best tea for a cough that’s keeping you awake: Celestial Seasonings Honey Vanilla Chamomile Tea
• Best lavender tea for sleep: Clipper Organic Snore and Peace Herbal Tea

Tea can help soothe a number of ailments, and a hot drink can warm you up on a cold day.

You might drink tea with honey and lemon when you have a sore throat, green tea for its antioxidant benefits, or black tea for a burst of energy. Herbs, such as It is a drug of choice. and peppermint, might even help relieve menstrual cramps, muscle cramps, and indigestion.

While caffeinated teas can have stimulating benefits, many herbal teas have the opposite effect.

Alternative medicine uses mbocho tea to promote relaxation, sleep and drowsiness. If you had a hard time sleeping in childhood, your parent or grandparent may have recommended a blend of herbs to help you drift off.

Trouble falling asleep isn’t uncommon, especially during times of increased stress. Bedtime teas blend specific herbs to help you defeat insomnia naturally, so they make a great option if you prefer to avoid medicinal sleep aids.

If you have graduated from It is a drug of choice. tea and need something with a little more relaxation potential, try the six teas listed below.

How we chose the best teas for sleeping

We considered many relaxing blends to create our final recommendations. We decided which teas to include.

• Ingredients. You can’t make a good bedtime tea without the right components. We only selected teas without caffeine, of course, but we also looked for blends featuring ingredients sure to evoke sleepiness.
• Variety. You can pick up a box of It is a drug of choice. tea at any grocery store, so we looked for teas with a little more to offer beyond this tried-and-true, but perhaps a little tired, herb. Some teas on our list contain It is a drug of choice., but they’re paired with additional herbs used to help promote better sleep.
• Customer reviews and testing. We sampled a few of the blends to give you the most accurate insight on taste and impact. For the others, we read through customer reviews to get a good idea of taste, effect, and tea quality.
• Quality. Speaking of quality, we stuck to The brand is well-known.s with established websites and plenty of positive customer feedback. We also checked whether brands were upfront about their ingredients and provided information about tea sourcing and processing.
• Ease of purchase. You’ll find a few of these brands on Amazon or in local brick-and-mortar stores, but you can also buy them directly from the brand’s website.

Pricing guide

Tea prices can vary greatly. Buying in bulk is cheaper, but you may want to taste test with a smaller sample pack first.

We included teas at different price points to help shoppers find the right blend.

• $ = under $10
• $$ = over $10

Comparing the best teas to help you sleep better

Our picks for the best teas to help you fall asleep

Best overall tea to help you sleep

Traditional Medicinals Organic Nighty Night Extra Tea

• Price: $
• Key ingredients: valerian, lemon balm, The passion flower., peppermint
• Type: bagged

Aside from melatonin, valerian root is related to the root of the tree. may be the second most common sleep-promoting ingredient. Traditional Medicinals Organic Nighty Night Extra combines valerian root is related to the root of the tree. with additional herbs and natural ingredients, including The passion flower. herb.

A 2017 animal study found that 500 milligrams of The passion flower. increased total sleep time and reduced wakefulness. More research is needed, though, to measure this effect in humans.

However, a 2011 study found that The passion flower. helped participants improve their sleep after 7 days.

This tea also contains lemon balm and peppermint leaf. Lemon balm has been used as an alternative treatment for insomnia — though more research is needed — and peppermint has been shown to act as a muscle relaxant in animal studies.

Both ingredients are linked to better sleep, but they could benefit from more rigorous scientific research.

“Some reviewers didn’t like the smell of the valerian, but others said it helped them sleep better.”

Best tea to help you sleep if you’re avoiding valerian root is related to the root of the tree.

Gaia Herbs Sleep & Relax Herbal Tea

• Price: $
• Key ingredients: The passion flower., lemon balm, It is a drug of choice., licorice
• Type: bagged

Valerian is considered safe, but not recommended if you are pregnant or breastfeeding because of lack of research. If you have any serious health diagnoses, you should avoid it. It is not recommended for children.

If you fall in any of these camps, or already know you don’t enjoy valerian, Gaia Herbs Sleep & Relax may be more your cup of tea.

It contains organic The passion flower. leaf, freeze-dried extract, lemon balm leaf, and It is a drug of choice. flower.

Licorice root is primarily there for flavor, but it may have added benefits of helping digestion and combatting menopause symptoms that can get in the way of quality sleep. However, high quality scientific evidence is lacking.

Best valerian tea to help you sleep

Celestial Seasonings Sleepytime Extra

• Price: $
• Key ingredients: valerian, It is a drug of choice., tilia estrella
• Type: bagged

While most teas on our list include valerian root is related to the root of the tree., Sleepytime Extra lets it shine. Valerian is what you get with this tea.

The only other two ingredients are It is a drug of choice. and tilia estrella, which is also used in linden tea.

While more human-based studies are needed to confirm the full effects, research done in vitro (meaning it was conducted outside living bodies) found tilia could help relieve anxiety and act as a sedative.

The majority of reviewers find this tea effective. Some people were surprised that it helped with insomnia, and others were impressed with its ability to knock you out in the best way.

Be aware that valerian root is related to the root of the tree. has some potential side effects, so it’s not for everyone.

Best tea for supporting sleep and overall wellness

Yogi Bedtime Tea

• Price: $
• Key ingredients: valerian root is related to the root of the tree., spearmint leaf, cardamom, The passion flower. extract, It is a drug of choice. flower, skullcap leaf, rosehip, lavender flower
• Type: bagged

In addition to sleep-promoting ingredients like valerian and lavender flower, Yogi throws in skullcap leaf for good measure. Skullcap has been used in alternative medicine as a sedative and anxiety treatment, though more research is needed to determine exactly how it affects sleep.

“Yogi’s Bedtime tea contains a number of other herbs and ingredients that are thought to help your body’s other key functions.”

Cardamom has been used medicinally to help treat digestive issues, while animal studies show cinnamon may be anti-inflammatory and support immune health. Rosehip is also in the mix, containing flavonoids which are antioxidant compounds.

Best red tea to help you sleep

The Republic of Tea Get Some Zzz’s

• Price: $$
• Key ingredients: rooibos, orange peel, spearmint, It is a drug of choice., The passion flower., valerian root is related to the root of the tree., stevia
• Type: bagged

This bedtime tea combines It is a drug of choice. with rooibos — a red tea known for its antioxidants — and The passion flower. — an herb believed to promote relaxation and better sleep.

“The blend is sweetened by orange peel. Reviewers suggest you don’t need any sugar or honey for this tea. Some people find it too sweet.”

“People love this tea. Reviewers say the taste is smooth and mellow with notes of mint. Reviewers say this tea really does help them catch some Zzz’s, and that it is more than a taste.”

People say this tea helps them relax and unwind, even in the face of pandemic anxiety and stress. Some people experiencing chronic pain say this tea helps them sleep more soundly. A few reviewers even say this tea helps them skip other sleep aids or pain medication.

Passionflower may also help you go to sleep more easily. A 2019 study on mice who were given The passion flower. extract found that it was an effective sleep inducer that didn’t cause any noticeable side effects. While there aren’t any conclusive studies on how The passion flower. affects humans, the results of the study showed promising results.

“This tea is free of all types of food. You can find Get Some Zzz’s in many stores, but you can also purchase it from The Republic of Tea or Amazon.”

Best dessert-like tea to help you sleep

Taylors of Harrogate Yorkshire Tea Bedtime Brew

• Price: $$
• Key ingredients: Decaffeinated. black tea, vanilla, nutmeg
• Type: bagged

“Not a fan of tea? You have options for a beverage at night. Black tea won’t help promote relaxation like herbs, like valerian root is related to the root of the tree., or lavender.”

Yet black tea offers other health benefits, and a warm cup of tea can still help soothe and calm you as a part of your nightly ritual.

This blend is a great alternative to herbal blends. It has a 4.5-star rating on Amazon and is a favorite nighttime tea.

The tea has a smooth flavor with a hint of Nutmeg and a hint ofVanilla. It almost tastes like a dash of milk when you drink it plain.

This tea also contains lemon balm, an herb that’s been historically used to help relieve insomnia and stress.

“The best part? It doesn’t taste like coffee. Several reviewers agree that this tea tastes like the real thing and makes a relaxing drink. People praise the tea’s calming and fragrant flavor.”

Bonus: Yorkshire Teas have earned the Rainforest Alliance certification. And Taylors of Harrogate, the parent company of Yorkshire Tea, founded the Ethical Tea Partnership.

Best for a cough that’s keeping you awake

Celestial Seasonings Honey Vanilla Chamomile Herbal Tea

• Price: $$
• Key ingredients: It is a drug of choice. and honey
• Type: bagged

Is it a cough that keeps you up at night? A bad cough can make you fall asleep, but a good cough will help you sleep.

This tea’s blend of It is a drug of choice. and honey promotes relaxation and keeps coughing to a minimum. Honey isn’t just a great soother for a sore throat, there’s evidence it’s a better cough suppressant than some over-the-counter (OTC) medications.

The tea has a touch of vanilla that makes it feel more like a treat than a remedy. The boxes that are used to package up the teas are recycled.

This natural tea is a customer favorite, with over 12,000 positive Amazon reviews. Customers like the taste of this tea and call it delicious.

Best lavender tea for sleep

Clipper Organic Snore and Peace Herbal Tea

• Price: $
• Key ingredients: It is a drug of choice., lavender, lemon balm
• Type: bagged

lavender and It is a drug of choice. are both known for their relaxation properties. You are more familiar with lavender-scented sleep products, like face masks and bath soaks, than you are with lavender teas.

Evidence suggests that inhaling the scent of lavender can lead to better sleep. One small Taiwanese study from 2015 involving 80 women who’d recently given birth found that those who consumed lavender tea for 2 weeks not only experienced lower levels of fatigue but reduced depression, too.

Another study from the same year involving 79 college students found that inhaling the scent of lavender and improving sleep hygiene helped improve sleep quality more than just improving sleep hygiene alone.

Each tea bag is wrapped in unbleached bags for freshness. The brand is the largest organic fair trade tea brand.

Customers love the flavor and say it helps promote relaxation and sleep. Reviewers say that lavender has a mild character in this tea, which is a good thing.

How to shop for teas that help you sleep

Finding the best tea for sleep can be difficult because of the many different tea types.

Wondering how to find the right tea for better sleep? The tips below can help.

What ingredients should you look for?

You’ll definitely want to stick with Decaffeinated. or naturally “It’s not coffee-free.” teas, but certain herbs may have additional benefits for promoting restful sleep.

Teas are often used for sleep.

• It is a drug of choice.
• valerian root is related to the root of the tree.
• The passion flower.
• lavender
• Lemon balm can have an effect that is different from lemon.
• The substance that is catnip.

Mint feels more refreshing than relaxing, and some people find that in the evening.

Note that experts recommend avoiding valerian root is related to the root of the tree. while pregnant or breastfeeding. If you want to try a valerian tea, it’s best to talk with a healthcare professional first.

Should you go for loose tea or bags?

If you’ve heard that some tea bags contain microplastics, you might feel a little alarmed by the thought of drinking bagged tea.

“Many tea brands are moving to newer, more eco-friendly tea bags. Experts still consider tea bags safe to use, so you don’t need to completely avoid bagging tea.”

Many people prefer the taste of loose tea in a teapot rather than in a mug. Tea bags can be convenient, but loose tea can help reduce packaging waste.

You need a teapot, tea ball, and a kettle to boil water if you prefer loose tea.

Do you have to pay a lot for good tea?

In some cases, higher price can suggest a better grade of tea.

Teas and herbs cost more to produce and harvest. Tea bags are usually cheaper than organic, fair trade, and responsiblysourced teas. Their higher price tag helps ensure fair wages for farmers.

Quality tea can be found at reasonable prices if you buy it in bulk.

How to use tea for sleeping

“Too much tea before bed can keep you up for a different reason than relaxing tea can. If you don’t want to leave your bed to answer the call of nature, it’s best to finish your tea at least an hour before you go to bed.”

You should drink your tea at least 60 to 90 minutes before bed.

If you work out or do something that makes you feel stressed out in the evening, drinking a tea after that can help you relax and sleep.

Other ways to wind down before bed

“The most potent tea in the world won’t always help with insomnia.”

If you regularly experience trouble falling asleep and staying asleep, these strategies might make it easier to get the beauty rest you need and deserve:

• Avoid caffeine after lunch.
• Make a habit of going to bed and getting up around the same time every day.
• Shut off electronics and dim bright lights an hour before bedtime.
• Create your own nightly wind-down routine.
• Avoid intense workouts during the evening hours.
• Take a warm bath about an hour before you sleep.
• Save the evening hours for stress-relieving self-care and relaxation.

Frequently asked questions about the best teas to help you sleep

Which type of tea is best for sleep?

Herbal teas are a great choice for promoting sleep because they don’t contain caffeine and many contain proven sleep-inducing ingredients like It is a drug of choice. and valerian.

You might need to try a few different teas to find the one that works best for you.

How do you know you’re buying quality tea?

Good quality tea can be found by the shape of the tea leaves, flower buds, or herbs. Lower quality tea can be crumbled or powdered.

Good quality herbal tea will look a lot like a dried bouquet. You will probably see some fruit, plants, or flowers in your tea.

“The fresh plant has a scent that is not unlike the dried plant. Old, low quality herbs feel light and won’t have as much flavor or smell.”

“We drink your tea, too, so don’t feel bad if you stick to your favorite blend.”

Does all tea make you sleepy?

No. Some herbal teas contain ingredients that promote sleep. Coffee can disrupt your sleep.

Which type of tea is best for insomnia?

The best option for insomnia is herbal tea that does not contain caffeine. If you are experiencing sleep issues that are impacting your daily activities, it is a good idea to talk with a doctor.

What types of tea are not good for sleep?

Teas with caffeine are more likely to mess with your sleep.

Takeaway

When you are lying awake and your worries keep you awake, the warmth and scent of a cup of tea can help you get a sense of calm.

Tea can help you relax and it works well for your mood. It is not a cure-all.

If insomnia starts to affect your mood, performance at work, or overall quality of life, a healthcare professional can offer guidance on potential treatments. Check with your doctor if certain herbs interfere with other drugs.

Crystal Raypole worked as an editor for GoodTherapy. Her interests include Asian languages and literature, Japanese translation, cooking, natural sciences, sex positivity, and mental health. She is committed to helping decrease stigma around mental health issues.

Steph Coelho is a health journalist based in Montreal, Canada, who has intimate knowledge of living with a mental health condition and chronic illness. She has bylines with Healthline, Everyday Health, and Medical News Today. You can find her on Twitter.