The 5 Best Herbal Teas for Sleep

If you have a hard time falling asleep, it might be worth adding herbal teas to your nightly routine. Certain varieties have compounds that relax the bod and mind, making them helpful for promoting a restful slumber. But what are the best sleep teas, exactly? Read on to learn which teas to drink for sleep, plus how to brew herbal teas for optimal flavor and benefits, according to experts.

Best Teas for Sleep

• Chamomile: A popular herbal tea, chamomile is commonly found in sleep tea blends. It contains a compound called apigenin, which encourages sleep by promoting relaxation and reducing anxiety, according to Lauri Wright, PhD, RDN, LD/N, FADA, registered dietitian nutritionist, associate professor, and director of nutrition programs at University of South Florida. This variety has a mildly sweet flavor that’s often compared to apple.
• Lavender: If you enjoy floral flavors, you’ll appreciate lavender tea. According to Wright, it has a sedative effect on the nervous system, which can lower stress levels and promote overall sleep.
• Valerian: Valerian tea has a woodsy, earthy flavor that pairs well with honey. It contains compounds that slow down the nervous system and induce relaxation, says Wright.
• Passionflower: A floral and earthy tea, passionflower enhances chemicals that slow down brain activity. This can help calm the mind and prepare it for sleep, according to Wright.
• Lemon balm: The mild citrus flavor of lemon balm makes it a pleasant bedtime tea. In the body, lemon balm increases the availability of chemicals that slow brain activity, which reduces anxiety and promotes calmness, says Wright.

How Long Before Bed to Drink Sleep Teas

If you’d like to add herbal teas to your routine, Wright suggests drinking them 30 to 60 minutes before bed. This will give the tea’s sleep-promoting compounds a chance to take effect. It will also allow time for the liquid to pass through your body, ensuring you can use the bathroom before bed and avoid any sleep disruptions.

Hot vs. Cold Tea: Which Is Better for Sleep?

Technically, herbal teas that promote sleep don’t need to be hot to be effective, says Wright. In fact, “iced tea is equally beneficial,” adds Wright. “However, warm tea might be more soothing and psychologically comforting, helping to relax the body in preparation for sleep,” she notes.

Hot tea also takes more time to drink than iced herbal teas, notes Jee Choe, certified tea sommelier and founder of Oh, How Civilized. The slowness of this activity is calm and soothing, which can further encourage sleep.

Should You Sweeten Sleep Teas?

“If your goal is to aid sleep, it’s best to avoid sweetening herbal teas with sugar or honey in large amounts,” explains Wright. The reason? “Sweeteners can cause blood sugar spikes and crashes, which may interfere with restful sleep,” she says.

However, if you don’t enjoy the taste of a certain tea, adding a small amount of sweetener can make it more palatable. Try a natural sweetener, like honey, or a non-sugar option, like stevia, suggests Wright.

Tips for Brewing Herbal Tea

Choose Loose Tea

When possible, use loose tea. The quality is typically better, as the herbal plant is more likely to be whole instead of broken in tiny pieces—and the more intact the tea is, the better quality and flavor, says Choe. Loose tea also lets you combine different types of tea with ease.

The drawback? You’ll need a strainer to prepare loose tea, so it takes more effort to brew, notes Choe. Therefore, if time and convenience are top of mind, use tea bags instead.

Use Food-Grade Herbs

Avoid using herbs from the floral shop or craft store, as these aren’t meant for consumption. Instead, look for herbs labeled “culinary” or “food-grade.”

Use Boiling Water

“Herbal teas should be stepped in boiling hot water (208°F to 212°F),” says Choe. This water temperature will efficiently extract the compounds and flavor from the herbs, ensuring you get the most out of your cup.

While you’re at it, use filtered water for the best flavor, she suggests.

Steep for Five Minutes

Steep herbal tea for at least five minutes, says Choe. This will give the tea enough time to fully infuse the water and develop the best flavor.

However, if needed, you can steep the herbs for longer. Unlike green or black tea, herbal tea won’t become bitter if it’s steeped in water for more than three to five minutes, says Choe.