The 6 Best Bedtime Teas That Help You Sleep

Sipping certain herbal teas, like chamomile and valerian root, might help you relax before drifting off.

Few things are as comforting as a warm mug of tea, particularly in the evening. Some varieties can help you unwind, slow your pace, and decompress after a busy day.

For centuries, many herbal infusions have been used as natural sleep aids because they can combat insomnia, stress, and anxious feelings. Several have even been investigated for their sleep-supporting qualities.

This piece reviews six of the top bedtime teas to help you catch some Zzz’s.

1. Magnolia tea

Prepared from the dried bark, buds, and stems of the magnolia tree, magnolia tea is commonly used as a traditional remedy for sleep in various medicinal systems (1).

The plant is rich in honokiol and magnolol, two substances noted for their sedative properties (2).

While human studies are limited, older animal research indicates that honokiol and magnolol may promote sleep and reduce insomnia (3, 4).

In one trial of postpartum women, drinking magnolia tea for three weeks significantly improved mood and sleep quality versus a control group (5).

Nonetheless, newer and larger human studies are required to better determine how magnolia tea affects sleep.

2. Low caffeine green tea

Green tea is a widely enjoyed beverage recognized for its unique taste and potential health perks (6).

Interestingly, some evidence suggests it may also support better sleep and ease insomnia symptoms.

For instance, a small trial involving 20 adults found that drinking low-caffeine green tea was associated with improved sleep quality, lower stress, and less fatigue compared with standard green tea (8).

Other studies indicate that epigallocatechin-3-O-gallate (EGCG) in green tea could contribute to its calming effect (9).

If you plan to drink green tea near bedtime, opt for varieties with low or no caffeine.

3. Chamomile tea

Chamomile tea, known for its gentle floral taste, is a popular herbal infusion with possible health benefits.

Made from the chamomile plant, it’s frequently used to promote sleep because of its mild sedative qualities (10).

A review of 12 trials found that chamomile can safely improve sleep quality, although it didn’t have a strong effect on clinical insomnia (11).

Another study examined how chamomile tea affected 80 postpartum women experiencing poor sleep (13).

After two weeks, participants reported fewer sleep-related problems compared with a control group, but by four weeks there was no measurable difference between groups (13).

More research is necessary to clarify chamomile tea’s effects on sleep.

4. Lavender tea

Lavender tea is made by steeping the buds of the lavender flower, producing a fragrant, light-colored drink with a distinctive taste and scent.

Often enjoyed as a calming evening beverage, some research indicates lavender may encourage relaxation and enhance sleep quality.

For example, one small study found that postpartum women who drank one cup (237 mL) of lavender tea daily for two weeks experienced less fatigue than a control group (14).

A study in older adults showed that lavender tea reduced symptoms of depression and anxiety, which can contribute to sleep problems (15).

Research also suggests lavender essential oil can lower anxiety and improve sleep, though it’s uncertain whether those results extend to lavender tea (16, 17, 18, 19).

Ultimately, additional studies are needed.

5. Valerian tea

Valerian is a flowering herb used in traditional remedies and supplements.

The tea is brewed from the plant’s dried roots and is sometimes taken as a natural sleep aide (20, 21).

How valerian works isn’t fully known, but it may raise levels of the neurotransmitter gamma-aminobutyric acid (GABA), which helps lower anxiety (22).

Some trials suggest valerian can ease anxiety, improve sleep quality, and increase relaxation, though direct studies on valerian tea are sparse (23).

Thus, while many people find valerian tea helpful, more rigorous research is necessary to fully understand its benefits.

6. Passionflower tea

Passionflower (Passiflora), also known as maypop, has long been researched for its medicinal effects (24).

Extracts are sold in tinctures and capsules, and you can also steep fresh or dried leaves to make passionflower tea.

A review of nine studies found that passionflower preparations — including teas, syrups, and tinctures — may act as natural sedatives and help ease anxiety (25).

An earlier trial of 41 people showed that drinking one cup (237 mL) of passionflower tea daily for a week significantly improved perceived sleep quality compared with placebo (26), though more recent studies are lacking.

HealthEH’s picks for the best sleepy teas

Below is a list, curated by experts, of recommended tea products designed to aid sleep.

What is bedtime tea?

Bedtime tea refers to herbal blends formulated to help you relax as you wind down for the night.

Unlike caffeinated teas, these are usually free of caffeine and include ingredients thought to reduce stress and anxiety or induce calm, such as lavender, chamomile, or passionflower.

Sipping herbal tea can be a gentle, comforting ritual to include in your nightly routine.

Indeed, adopting healthy sleep practices and a consistent bedtime routine may improve sleep quality and help address problems like insomnia (27).

Pros and cons of drinking teas to help you sleep

Pros

• Having a cup of tea before bed can establish a bedtime ritual your brain associates with winding down (27).
• The warmth and scent of tea can feel comforting and relaxing to many people.
• Certain teas are safe, easy-to-try options if you’re struggling with sleep (28).

Cons

• They may be ineffective for severe insomnia (29).
• Teas should be viewed as an adjunct for sleep problems, not a standalone cure.
• Scientific findings on the sleep-promoting effects of teas are mixed (30).
• Drinking liquids too near bedtime can cause nighttime trips to the bathroom and disrupt sleep.

Who should drink bedtime tea?

Bedtime tea can be a helpful addition to an evening ritual.

It may be particularly useful for those who struggle to relax or fall asleep at night.

Keep in mind, however, that bedtime teas might not resolve severe insomnia (31).

Use them in combination with other healthy sleep behaviors, such as maintaining a regular sleep schedule and avoiding caffeine late in the day.

If you’re pregnant or breastfeeding, consult your healthcare provider before using bedtime teas, since some ingredients may not be recommended.

People taking medications or with medical conditions should also be cautious because herbal ingredients can interact with drugs or cause side effects.

Frequently asked questions

How long before bedtime should I drink my tea?

Allow enough time to enjoy your tea and to use the restroom before bed.

As a general guideline, try to reduce fluid intake at least two hours before sleep (32).

This can lower the chance of waking at night to urinate, which can make it hard to fall back asleep.

Are all sleepy time teas safe?

Many teas are safe, but some contain herbal supplements that aren’t regulated by the FDA (33).

If you take medications, check with a physician before trying new supplements, because some herbs can interact with prescriptions (34).

Likewise, consult a healthcare provider if you’re pregnant or nursing, since limited evidence exists on the safety of certain herbs during pregnancy and some may adversely affect fetal development or trigger early labor (35).

Reports have described headaches, dizziness, and skin reactions after using some herbs, including valerian root (36).

If you notice adverse effects after drinking herbal tea, stop and speak with your doctor.

How many cups of tea do I need to drink?

The ideal amount varies by person.

For many, one cup (237 mL) before bed is sufficient, while others prefer 2–3 cups (473–710 mL) spread across the day.

Start with a small amount and gradually increase to assess tolerance and reduce the chance of side effects.

Drinking multiple cups, particularly close to bedtime, can raise the risk of nocturia (frequent nighttime urination) (37).

It may help to limit fluids two hours before bed and to use the bathroom before sleeping (37).

Will bedtime tea help my anxiety?

Certain bedtime teas include ingredients that may calm anxiety and foster relaxation.

Lavender, passionflower, and valerian are common components of sleep blends and have been studied for anxiety-relieving effects (16, 23).

Will bedtime tea help my insomnia?

Bedtime tea can aid relaxation and reduce stress and anxiety, which may improve sleep.

However, while helpful for mild sleep disturbances, it’s not a cure for severe insomnia or chronic sleep disorders (31).

Use tea as part of a broader sleep strategy that includes good sleep hygiene, a consistent sleep schedule, reduced screen time before bed, and limited caffeine intake.

The bottom line

Herbal teas can be a calming, easy addition to your nightly routine. Many varieties are traditionally used to encourage relaxation and sleep.

They often contain herbs that may influence neurotransmitters tied to sleep, possibly helping with sleep quality, reducing anxiety, and easing the process of falling asleep.

Nevertheless, current evidence is limited and inconsistent. Much research has focused on extracts or supplements rather than brewed tea, so higher-quality studies are needed to clarify how herbal teas affect sleep.

Because some herbs can interact with medications, talk with your healthcare provider before making herbal tea a daily habit.

Individual responses vary, but these teas are worth trying as part of a bedtime routine to help you relax and prepare for sleep.

Just one thing

Try this today:Building a consistent bedtime ritual can boost sleep quality. Alongside sipping one of the herbal teas above, try cutting screen time, practicing meditation, listening to calming music, and keeping a regular bedtime.