How Herbal Tea Can Help You Sleep Better

There’s nothing quite like a warm cup of tea to help you unwind, especially before bed. Certain teas are known for their calming effects and can help you relax, reduce stress, and even fall asleep faster.

For centuries, herbal teas have been used as natural remedies to ease insomnia, anxiety, and stress. Some of these teas have even been studied for their sleep-boosting benefits.

Let’s take a look at 6 of the best bedtime teas that can help you catch those much-needed Zzz’s.

1. Magnolia Tea

Magnolia tea is made from the dried bark, buds, and stems of the magnolia plant. It’s been used in traditional medicine to support better sleep.

Magnolia contains two compounds—honokiol and magnolol—which are believed to have calming, sedative effects. While most studies have been on animals, one study found that new mothers who drank magnolia tea for three weeks reported better sleep and less depression.

Still, we need more up-to-date research to know how effective it really is for everyone.

2. Low-Caffeine Green Tea

Green tea is known for its health perks, but did you know it might help you sleep, too?

One small study found that low-caffeine green tea helped reduce stress and improve sleep compared to regular green tea. It’s believed that a compound called EGCG may be behind this relaxing effect.

Just make sure to choose a decaf or low-caffeine version if you’re drinking it close to bedtime.

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3. Chamomile Tea

Chamomile tea is a popular herbal drink with a gentle floral taste. It’s often used to promote sleep and relaxation.

Some research shows that chamomile may improve sleep quality—especially in people who’ve recently given birth. While it might not cure insomnia, it’s a safe and calming option that many people enjoy as part of their nighttime routine.

More studies are needed, but chamomile remains a favorite bedtime tea.

4. Lavender Tea

Lavender tea is made by steeping lavender buds in hot water, creating a fragrant, purple drink that’s as pretty as it is soothing.

Studies have found that lavender tea may help reduce fatigue and promote better sleep—especially in women after childbirth and older adults with anxiety or depression.

Lavender essential oil is also known for its calming benefits, though we’re not yet sure if tea offers the same effects. Still, it’s a lovely choice for winding down.

Also Read: Why Moroccan Tea Is Always Served with a Metal Teapot?

5. Valerian Root Tea

Valerian is a flowering plant, and its roots are often used to make tea or supplements that help with sleep.

Valerian root is believed to increase levels of GABA, a calming chemical in the brain that helps reduce anxiety. While some studies suggest it can improve sleep, most research has been done on valerian supplements, not the tea itself.

Still, many people find valerian tea helpful. Just know that more research is needed.

6. Passionflower Tea

Passionflower—also known as Passiflora—is another herb long used for its relaxing effects. You can brew its leaves into a mild, earthy tea.

Some studies show that passionflower can act as a natural sedative and reduce anxiety. One older study even found that people who drank passionflower tea for a week reported better sleep than those who drank a placebo.

Newer studies haven’t confirmed these results yet, but it’s still worth trying if you’re looking for a natural way to relax.

What Is Bedtime Tea, Exactly?

Bedtime teas are herbal blends made to help you relax before sleep. Most are caffeine-free and include calming ingredients like chamomile, lavender, or passionflower.

Drinking a warm cup of herbal tea can be a cozy and safe way to ease into your nighttime routine. Paired with good sleep habits, it may even help improve sleep quality.

Pros & Cons of Bedtime Teas

Pros:

• Helps your brain associate tea with winding down and bedtime.
• Warmth and aroma can be very comforting.
• A natural, gentle option to try if you have trouble sleeping.

Cons:

• May not be strong enough for people with serious insomnia.
• Should be used as a support—not a cure—for sleep problems.
• Research results are mixed on how well they work.
• Drinking tea too close to bed might mean extra trips to the bathroom.

Also Read: Is This Glass Teapot Durable Enough for Daily Use?

Who Should Try Bedtime Tea?

Bedtime tea can be a great addition to your nighttime routine—especially if you have trouble relaxing or falling asleep.

However, if you struggle with severe insomnia or have health conditions, talk to your doctor before adding tea to your routine.

Pregnant or breastfeeding? Be extra cautious—some herbs may not be safe. And if you’re on medication, always check for interactions.