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Life can be hectic, making it tough to unwind. Herbal teas offer a simple solution - calming herbs steeped in ancient wisdom that gently ease you towards better sleep.
5 Min Read | By Ellen Conning
Last Modified 23 October 2025 First Added 11 August 2023
Snuggling up with a warm drink is the perfect way to end a busy day. But your choice of beverage makes all the difference. While coffee and sugary drinks keep you wired, herbal teas work differently – think calming chamomile and soothing lavender that settle your mind for sleep.
From dreamy aromas to genuine herbal benefits, we’re exploring the bedtime blends that actually help you drift off. So grab your favourite mug and discover how the right cuppa can transform restless nights into peaceful slumber.
If you’re wondering ‘Does chamomile tea help you sleep?‘, the answer is yes. Chamomile tea, a well-loved choice for relaxation, contains apigenin—a natural plant compound that binds to specific receptors in the brain, promoting calmness and drowsiness.
This classic bedtime tea has been cherished throughout history for its soothing effects. The Ancient Egyptians even prized chamomile for its calming properties, using it not only as a tea but also as a remedy for skin issues like erythema and dryness caused by harsh weather. With nearly a million cups brewed daily, chamomile tea has proven itself as one of the world’s favourite drinks for a peaceful night’s sleep.
Lavender, known for its sweet fragrance, traces its origins to the Ancient Greeks, who recognised its calming aroma. Scientific studies highlight its ability to reduce heart rate and promote calmness, making it the perfect choice before bed.
Lavender can also help reduce feelings of anxiety and soothe stress, working well alongside any treatments or methods recommended by your doctor. To enhance the experience and create a sanctuary of serenity, add some lavender-infused scents to your bedroom to help you drift off.
Discover more about how lavender can help you sleep on the Sleep Matters Club.
Valerian root, trusted since the Middle Ages, has long been valued for its sleep-supporting properties. Valerenic acid in the root interacts with receptors in the brain, relaxing the nervous system. While there is still mixed evidence on how it can support insomnia, it is still used holistically to help prepare the mind and body for bedtime. Often blended with lavender and chamomile flavours, valerian-infused teas come in a wide range of options. However, as with all herbal teas, if you’re on any medication, it’s best to speak to your doctor before trying it out.
Peppermint is refreshing and invigorating – a classic daytime tea. But does peppermint tea help you sleep? Yes – as well as being your daytime go-to, it can also lull you into dreamland. Its history dates back to ancient Greece and Rome, where it was revered for its refreshing qualities. Scientifically, peppermint’s menthol magic can relax your muscles and soothe digestion, making it a perfect prelude to peaceful sleep.
A popular brew for both day and night, the soothing essence of jasmine envelops your senses, gently easing your mind into a state of relaxation. Known for its calming properties, jasmine tea promises peaceful nights, inviting you to drift into dreams with its tranquil embrace. Make sure to opt for a caffeine-free variant, though, to reap the full relaxing effects.
Rooibos is well known and loved for its antioxidant qualities. It lays down the foundation for a restful repose and potentially lengthens your slumber. Packed with compounds like aspalathin and nothofagin, which may help lower your stress hormones, rooibos can also support your digestive system, preventing any disruptive discomfort during the night. Again, make sure to pick a caffeine-free blend to help you sleep.
The combination of lemongrass and ginger provides valuable support for relaxation and sleep preparation. Lemongrass is known for its muscle-relaxing properties, which can help ease tension in the body, promoting a sense of calm.
Ginger contains natural compounds that help relax the digestive system, easing discomfort and promoting a sense of warmth and calm before bed. This blend not only delivers a zesty flavour but also aids in winding down at the end of the day, making it one of the best teas to drink before bed for restful sleep without sacrificing taste.
Magnolia tea is often used as a sleep aid. It contains the plant compounds honokiol and magnolol, both of which are known for their sedative effects. One study found that these compounds help induce sleep and increase sleep duration in mice, while another study indicated that honokiol can help treat insomnia in mice.
Widely used as a herbal supplement, passionflower is renowned for its powerful sleep-supporting properties. It is available in capsules and tinctures, or you can brew the leaves to make passionflower tea. This herbal remedy has been shown to act as a natural sedative and help relieve anxiety. A 2011 study found that drinking one cup of passionflower tea daily for a week improved sleep quality.
Lemon balm tea is a gentle, naturally soothing herbal brew that’s been cherished for centuries for its calming effects. A member of the mint family, it carries a light, citrusy aroma that helps ease tension and quiet a busy mind.
Studies suggest that lemon balm can support better sleep by reducing feelings of anxiety and restlessness, helping you unwind before bedtime. Sipping a warm cup in the evening can become a relaxing ritual, promoting a sense of calm and preparing your body and mind for a peaceful night’s rest.
While many herbal teas can promote relaxation, chamomile tea is the most widely recognised for its soothing effects. If you’re struggling to fall asleep, this gentle brew may help you unwind. Use one chamomile tea bag or about a tablespoon of dried chamomile flowers per cup of boiling water. For a touch of flavour, add a little honey or a squeeze of lemon.
Remember, chamomile tea is a wonderful ally in your journey to restful sleep – but it’s just one piece of the puzzle. Creating a calming bedtime routine, minimising distractions, and setting a tranquil atmosphere all play an important role in improving sleep quality.
Some people have suggested adding extras to the drink, such as @looseleafteamarket on TikTok:
@looseleafteamarket My favorite way to make chamomile tea not boring! Save this for later. . . . . . #remedy #naturalremedy #naturalremedies #naturalmedicine #naturalcure #herbalremedy #holistichealth #homeremedies #homeremedy #naturopathic #healthnut #alkaline #vegan #healthbenefits #healthiswealth #naturalcures #healingwithfood #letfoodbeyourmedicine #healthylifehappylife #health #healingfoods #remedies #plantbasedvegan #letfoodbethymedicine #fyp #foryoupage ♬ original sound – Loose Leaf Tea Market
My favorite way to make chamomile tea not boring! Save this for later. . . . . . #remedy #naturalremedy #naturalremedies #naturalmedicine #naturalcure #herbalremedy #holistichealth #homeremedies #homeremedy #naturopathic #healthnut #alkaline #vegan #healthbenefits #healthiswealth #naturalcures #healingwithfood #letfoodbeyourmedicine #healthylifehappylife #health #healingfoods #remedies #plantbasedvegan #letfoodbethymedicine #fyp #foryoupage
♬ original sound – Loose Leaf Tea Market
And don’t forget, you can also have it over ice in the summer as a refreshing treat.
When it comes to easing insomnia, herbal teas with natural calming properties are your best bedtime companions. Alongside chamomile, blends featuring valerian root, lavender, or lemon balm can help relax both mind and body, gently preparing you for rest. These soothing brews work best as part of a consistent night-time wind-down ritual, helping to signal to your body that it’s time to slow down, switch off, and drift peacefully into sleep.
The question of whether green tea helps you sleep is a tricky one. While this uniquely tasty and healthy drink does contain L-theanine, which has been found to improve sleep quality by supporting calming neurotransmitters, it also naturally contains caffeine. This stimulant can keep you awake.
The key to keeping green tea a part of your bedtime routine is opting for low or no-caffeine blends. Studies have shown that those sipping low-caffeine green tea reported improved sleep quality, hinting at its potential to enhance sleep and combat insomnia.
Read our article ‘Does Green Tea Help You Sleep?‘ for more information on how it works.
Whether you’re using a herbal tea bag or steeping loose plant leaves in a teapot to get the full benefits of your sleepy tea, you should brew for about 5 to 10 minutes. While steeping, cover the cup or pot to trap the steam and essential oils. This helps the soothing flavours and sleep-inducing properties infuse into the water.
Nothing is more frustrating than getting comfy in bed and then having to make a trip to the bathroom. To avoid this, drink your bedtime tea at least an hour before bed. This gives you time to relax, unwind, and let the tea’s sleep-inducing effects work their magic.
It’s best to enjoy just one cup of herbal tea about 30 to 60 minutes before bed. This gives your body time to relax without overloading your bladder at night.
We all have our own ways to unwind at the end of the day, and making a special treat can be an ideal way to prepare for bed. After all, tea time isn’t just about taking a sip – it’s a ritual. As you steep your tea, you’re also steeping your mind in relaxation. The act of preparing and savouring your brew is like a pre-sleep dance that helps you shake off the day’s worries.
Around the world, many cultures have rituals that involve tea. One example is the Chinese tea ceremony, which is one of the most well-known methods, often showcasing the Guiwan brewing technique:
This calming method of preparing tea for yourself or for others can help clear your mind and set you into a meditative state before sleep.
@drinktheqi has come up with a simple ritual for flower teas, perfect for everyday use:
@drinktheqi A simple flower tea ritual to unwind after a long day 💆♀️💆🏼💆♂️🌸🍵 #tea #teatok #calm #calming #selfcare #smallbusiness #soothing #ritual ♬ Lazy Sunday – Official Sound Studio
A simple flower tea ritual to unwind after a long day 💆♀️💆🏼💆♂️🌸🍵 #tea #teatok #calm #calming #selfcare #smallbusiness #soothing #ritual
♬ Lazy Sunday – Official Sound Studio
Drinking water before bed has its pros and cons, and herbal teas share many of these. For quick reference, some of the positives include:
Herbal teas hydrate and infuse your system with soothing goodness, including vitamins and minerals. Despite all the benefits each tea offers, remember not to overdo it—the last thing you want is to be running back and forth to the bathroom all night.
For a good night’s sleep, there’s nothing like a soothing selection of herbal teas to whisk you off to slumberland. From calming chamomile to refreshing peppermint, these teas are your ticket to sweet dreams. So, the next time you’re winding down, consider brewing a cup and let the stress of the day melt away.
See all articles by Ellen Conning
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