10 of the Best Teas for Sleep: The Ultimate Guide

By Bridget Reed
Medically Reviewed by:

Heidi Wright, BSN, RN, PCCN, and Certified Master Herbalist

10 of the Best Teas for Sleep: The Ultimate Guide

April 25, 2024

Ever found yourself counting sheep, hoping to drift off into dreamland? In a world buzzing with constant activity and screens that keep our minds engaged, winding down at night can feel like a Herculean task. Yet, the secret to unlocking a night of soothing sleep might just be simpler than you think.

In this guide, we’re diving into the world of natural sleep support. Get ready to explore how certain teas can envelop your evening in calm, setting the stage for the restful sleep your body craves.

Why Is Good Sleep Important?

A good night's sleep is more than just a luxury — it's a cornerstone of your health and well-being. Think of it as the body's own maintenance period, where the physical and mental reset happens, paving the way for the activities of the coming day. 

Here’s why prioritizing sleep should be on everyone’s wellness checklist:

  • Boosts Immune Function: Quality sleep strengthens your immune system, enabling it to fight off illnesses more effectively.
  • Enhances Mental Clarity:During sleep, your brain processes and consolidates memories from the day. A lack of sleep can lead to foggy thinking and trouble concentrating or making decisions.
  • Regulates Mood: Insufficient sleep is linked to increased irritability and stress, while adequate sleep can enhance your overall mood.
  • Supports Physical Health:Sleep plays a crucial role in the healing and repair of your heart and blood vessels. Ongoing sleep deficiency is associated with an increased risk of heart disease, kidney disease, high blood pressure, and diabetes.
  • Improves Productivity and Performance: A good night’s sleep can improve problem-solving skills and enhance performance in daily tasks.

Needless to say, the benefits of sleep extend far beyond just feeling rested.

What Are the Signs You Could Benefit From Sleep Support?

Recognizing the signs that you might need a little extra help getting to sleep is the first step toward improving your nightly rest. 

If you're wondering whether a sleep-supporting tea might be beneficial for you, consider these common indicators that suggest your sleep quality could use a boost:

  • Difficulty Falling Asleep: If you spend more than 30 minutes tossing and turning most nights before finally drifting off, it might be a sign that your body needs a little extra help relaxing.
  • Frequent Wakefulness:Waking up repeatedly throughout the night not only disrupts the sleep cycle but also significantly diminishes the quality of your rest.
  • Early Morning Awakenings: Do you often find yourself waking up hours before your alarm? Persistent early wakefulness can be a sign of disrupted sleep patterns.
  • Feeling Unrefreshed: One of the most straightforward indicators that your sleep quality needs attention is if you consistently wake up feeling as though you haven’t rested at all, despite spending enough hours in bed.

Each of these signs can point to the need for adjustments in your sleep environment or routines, and incorporating a natural solution like a snoozy tea might just provide the gentle support your body needs to find its way back to restful nights. 

“However, difficulty falling asleep, frequent wakefulness throughout the night, early morning awakenings, and consistently feeling unrefreshed after a full night's sleep could all be signs of an underlying sleep disorder. If these issues persist for more than a few weeks, consulting with your healthcare provider is crucial. Early diagnosis and treatment can lead to better sleep and a significant improvement in your overall health and well-being,” highlights Heidi Wright, Registered Nurse.

What Are the Best Types of Teas for Restful Sleep?

When it comes to enhancing your nighttime routine for better sleep, not all teas are created equal. Steeping a cup of the right kind of tea before bed can be a game-changer for those seeking to calm their mind and prepare their body for a night of deep sleep. 

Here are some of the best teas that have been revered for their sleep-promoting properties:

1. Chamomile Tea

Chamomile is renowned for its soothing qualities that help calm the mind and promote sleepiness, thanks to the presence of the antioxidant apigenin. Our Heart Functional Tea harnesses these properties alongside hawthorn berry and ginger root to nourish your nighttime wellness and heart health.

2. Valerian Root Tea

Valerian root has been used for centuries to reduce restlessness and support sleep quality. This herbal tea works by supporting proper levels of gamma-aminobutyric acid (GABA) — a neurotransmitter that helps calm nervous activity.

3. Lavender Tea

With its serene fragrance, lavender tea is perfect for those who are looking to relax before bedtime. Sipping this floral brew can help ease feelings of stress and support sleep quality by soothing the body and mind.

4. Lemon Balm Tea

This herb belongs to the mint family and is celebrated for its ability to support healthy sleep patterns and soothe feelings of tension and stress. Lemon balm supports healthy levels of GABA in the brain, paving the way for relaxation and better sleep.

5. Peppermint Tea

While peppermint is often noted for its invigorating effects, it also has muscle-relaxing properties, making it a perfect choice for a pre-bedtime choice. This tea can help soothe your digestive system as well, promoting comfortable and restful sleep.

6. Passionflower Tea

Passionflower is another plant that is effective in supporting GABA levels in the brain, which helps to manage restlessness and tension. This makes passionflower tea a fantastic choice for those who have difficulty sleeping due to an overwhelmed mind, helping to foster a more relaxed state.

7. Rooibos Tea

This South African herb is caffeine-free and packed with antioxidants that support overall health. Its unique flavonoids can help to soothe feelings of stress and support a more relaxed state, making it easier to achieve deep and restorative sleep.

8. Ashwagandha Tea

Ashwagandha is an adaptogen that aids in balancing stress hormones in the body. Regular consumption can help support your body's resilience to stress, thereby supporting sleep patterns and overall vitality.

9. Lemongrass Tea

Lemongrass not only adds a zestful flavor to your evening but also supports the relaxation of nerves with its calming properties. It’s ideal for those evenings when you need a little extra help to quiet your thoughts and prepare for sleep.

10. Hibiscus Tea

Hibiscus offers more than its distinctive deep red infusion and tart flavor — hibiscus tea can also support balanced blood pressure, which often helps facilitate a relaxed state conducive to sleep. Drinking hibiscus tea can be a part of a relaxing bedtime ritual that prepares your body for a night of deep sleep.

What Are Some Tips for a Better Night’s Rest?

Now that you've discovered some of the best teas to help you drift into a serene slumber, let's explore some tips to further enhance your bedtime routine. 

These strategies, combined with your favorite soothing tea, can significantly support your sleep quality:

Consistent Sleep Schedule

Going to bed and waking up at the same time every day helps support your body's internal clock, leading to better sleep quality.

Optimize Your Sleep Environment

Ensure your bedroom is conducive to sleep by keeping it cool, quiet, and dark. Invest in blackout curtains or a sleep mask if needed.

Limit Screen Time Before Bed

The blue light emitted from screens can interfere with melatonin production. Try to switch off all electronic devices at least an hour before bedtime.

Incorporate Relaxation Techniques

Activities such as reading, meditating, or gentle yoga can help calm the mind and prepare the body for sleep.

Avoid Heavy Meals and Caffeine

Eating a large meal or consuming caffeine close to bedtime can disrupt your sleep. Opt for lighter meals and avoid caffeine in the evening.

Use Essential Oils

Aromatherapy using essential oils like lavender can create a soothing atmosphere in your bedroom. Consider a diffuser or scented candles that are safe for bedtime use.

Sweeten Smartly

If you prefer your cup of tea a bit sweeter, consider using a natural sweetener that won’t impact your sleep. Our Organic Stevia Leaf Sweetener is an excellent choice, as it adds sweetness without the side effects of sugar, helping you maintain a restful night without disrupting your glucose levels.

Stay Hydrated

While it’s important to stay hydrated, drinking too much liquid before bed can lead to frequent bathroom trips throughout the night. Aim to balance your fluid intake earlier in the day.

Invest in Comfortable Bedding

Your mattress, pillows, and sheets can make a significant difference in your sleep quality. Choose bedding that supports your sleep style and comfort preferences.

Mind Your Sleep Position

Adjusting your sleep position can reduce discomfort and potential disturbances throughout the night. Experiment with different positions to find the one that suits you best.

A Final Word

As you journey towards the land of Nod, consider embracing the natural power of herbal teas to enrich your nightly ritual. Each sip of Herbaly’s carefully crafted Functional Teas not only soothes the soul but also supports your quest for a more restful and rejuvenating sleep. 

Whether it's the calming embrace of chamomile or the gentle sedation of valerian root, our teas are designed to help you unwind and reconnect with the natural rhythms of your body.

Ready to transform your bedtime routine? Explore our collection and find your perfect nighttime companion. Embrace the tranquility of Herbaly teas and drift off to dreamland with a cup of nature’s best.


How Sleep Works - Why Is Sleep Important? | NHLBI, NIH

Mood and sleep | Better Health

How To Determine Poor Sleep Quality | Sleep Foundation

Anti-Stress Effects of Lemon Balm-Containing Foods | PMC

The physiologic effects and safety of Peppermint Oil | PMC

A double-blind, placebo-controlled investigation of the effects of Passiflora incarnata (passionflower) herbal tea on subjective sleep quality | PCM

Blue light has a dark side | Harvard Health

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