9 Best Teas for Sleep in 2025

The benefits of getting a good night's sleep can't be understated, and one part of improving your bedtime routine involves finding the best tea for sleep. If you've been searching for the perfect calming and relaxing brew to sip before bed, this guide is here to help. 

We've researched the best teas for enhancing sleep quality so that you don't have to. Additionally, some of these teas may help manage issues like anxiety, stress and depression, conditions that themselves can negatively affect sleep. 

Drinking tea before bed is a historic tradition, with a hot cup still providing many with comfort before bed today. From the process of making it to the moment you sit down and enjoy it, there’s also a mindfulness aspect to this ritual.

For those looking to add a warm cup of tea for sleep to their evening routine, these are the nine top blends to turn to. 

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• The 9 Best Teas That Help You Sleep
• What Is the Best Tea for Sleep?
• How We Chose the Best Tea for Sleep

The 9 Best Teas That Help You Sleep

1. Chamomile Tea

Unsurprisingly, chamomile opens our guide to the best tea for sleep. This floral and herbal healthy drink is thought to have roots in Ancient Egypt, Greece and Rome. Today, it's very well-known as a great tea to help you sleep, as well as being among the best beverages and foods to relieve stress.

Why does chamomile excel as one of the best teas for sleep?  Primarily because chamomile includes aromatic compounds like apigenin. This compound may calm the nervous system and some studies, such as The Therapeutic Potential of Apigenin published via PubMed, suggest it could help with insomnia.

Thanks to its calming, subtle flavors, it pairs well with citrus and honey, both of which can be added to make a more complex evening drink. Just remember to avoid ingredients with sugar, like honey, at bedtime if reflux or blood sugar spikes are of concern. Chamomile also blends beautifully with ginger, resulting in one of the best ginger teas to add to your evening routine.

To make the best chamomile tea, choose whole-leaf chamomile and steep the flowers in near-boiling water for about 5 to 7 minutes. Avoid using fully boiling water, as it can strip the tea of its delicate oils and flavor. Also, note that this choice among the best hot teas for sleep is most effective when enjoyed about 30 to 60 minutes before bedtime.

Our Favorite Chamomile Teas 

• Ahmad Tea Camomile and Lemongrass Herbal Tea
• Traditional Medicinals Organic Chamomile
• Yogi Tea Comforting Chamomile
• Twinings Pure Camomile Herbal Tea

2. Lavender Tea

Another of the best teas for sleep is lavender tea, made from lavender flower buds. Ancient Egyptians, Romans and Greeks all used it for different reasons, from perfumes to bath ingredients and even for muscle pain relief. These days, it's primarily sipped before bed or as a self-care activity to help people destress and unwind.

In terms of sleep-related benefits, lavender is a natural source of linalool (an alcohol) and linalyl acetate (a component of its essential oil). Some studies reveal that these ingredients may reduce anxiety and improve relaxation.

Preliminary evidence also indicates that lavender may help reduce pain and inflammation, and it might support digestion in some individuals. It’s generally well-tolerated and safe to drink for almost everyone as well.

Best of all, it's easy to make; you can brew lavender flower buds in just-boiled water to make a relaxing cup of tea. If you prefer a richer drink, you can whip up a London Fog latte for similar benefits with a more robust flavor profile.  

It also pairs well with other types of tea like chamomile, mint and Earl Grey, which you can find in pre-mixed blends at most stores that sell tea. If you like shopping local, you could even head to a nearby lavender farm to get some of this calming tea for sleep. 

Our Favorite Lavender Teas 

• Celestial Seasonings Sleepytime Lavender Caffeine-Free
• Tiesta Tea Loose Leaf Tea Lavender Chamomile
• Yogi Honey Lavender Stress Relief Tea

3. Low-Caffeine Green Tea 

Green tea is another popular option that often comes up when discussing the best tea for sleep. Historically, green tea dates back centuries with origins in China and Japan.

In fact, some think that this superfood was first discovered in China when a leaf fell into an emperor’s pot of boiling water. It has many uses today, from being a popular ingredient in trendy matcha green tea lattes to being one of the best teas for sleep and relaxation. 

But does green tea have caffeine, which would negate its effects as a tea that helps you sleep? The answer is that regular versions do, so make sure to opt for decaffeinated green tea for sleep. Sencha and hojicha are just a few of the great options to go for when shopping for decaf green tea for sleep. 

Regarding how it can help with sleep, studies, including one from the National Library of Medicine, show it boosts sleep quality in older adults. However, it can also be helpful for those of other ages who want to fall asleep more easily.

Green tea notably contains antioxidants and amino acids like L-theanine, which supports relaxation, focus and regular sleep cycles, making it not only one of the best teas for sleep, but also a great option for anyone looking to unwind after a busy day. Green tea can even be one of the best teas for a sore throat, making it a fabulous all-around option, whether you simply want to fall asleep quicker or are struggling to sleep due to a cold. 

Along with being the best tea for sleep for those seeking a neutral flavor, green tea is also easy to make. Simply steep your leaves in just-boiled water for 1 to 2 minutes. The short steeping time helps avoid leaf-burning and bitter flavors. 

Our Favorite Low-Caffeine Green Teas 

• Yogi Green Tea Pure Green Decaf
• Celestial Seasonings Decaf Green Tea
• Genuine Tea Organic Hojicha Green Tea
• Tao of Tea Organic Sencha Green Tea

4. Valerian Root Tea

Valerian root tea is a more unique, lesser-known option among the best teas for sleep. Despite being slightly more challenging to find than the likes of green tea and chamomile, we think it's well worth sampling! Back in the Middle Ages, the root was even used to treat sleep disorders.

It has an earthy taste that some enjoy as it comes. For those who don’t, it’s easy to mix with other brewed teas like chamomile or lemon balm. 

Interestingly, this is the best tea for sleep if you’re looking for a mild sedative effect. Some studies suggest that when activated, the root promotes adenosine, a chemical that reduces anxiety and helps regulate mood.

It can also boost the production of gamma-aminobutyric acid (GABA), which has similar qualities to adenosine. However, more rigorous research is needed to fully understand these potential benefits.

With that said, valerian root tea can have adverse effects if you’re pregnant, nursing or taking specific anti-anxiety medications. Its sedative effects can mix negatively with drugs like sleep aid medications as well. While it’s the best tea for sleep for some, be sure to consult with a doctor about concerns before you try it. 

If you do want to try this unique choice among the best teas for sleep, it can be purchased from specialty brands like Hanan Peruvian Secrets or Secrets of Tea.

Some more well-known brands like Celestial Seasonings and Traditional Medicinals also have teas for sleep that feature valerian root as a main ingredient. These types of tea blends are a good place to start, as they make the unique taste of valerian root more palatable for those trying it for the first time. 

Our Favorite Valerian Root Teas

• Hanan Peruvian Secrets Valerian Root Tea for Bedtime
• Secrets of Tea Organic Valerian Deep Sleep Tea
• Celestial Seasonings Sleepytime Extra Tea (with Valerian Root)
• Traditional Medicinals Organic Nighty Night Tea (with Valerian Root and Lemon Balm)

5. Passion Flower Tea

If you enjoy milder teas, passion flower is among the best teas for sleep that you can try. Passion flower is grassy and earthy like valerian root, but less strong in flavor. As an ingredient, passion flower can act as a natural sedative and includes a flavonoid, which is a kind of antioxidant, called chrysin.

Studies have shown that chrysin may help reduce pain and inflammation as well as anxiety and depression, making chrysin-rich passion flower tea one of the best teas for sleep when you're sick or have been going through a stressful period. With that said, there have been limited studies on this kind of ingredient as a whole and the health effects of passion flower tea.

If you want to try passion flower tea, Tealish and Tadin Herb & Tea Co. produce high-quality passionflower teas and tea blends. Traditional Medicinals and other more widespread brands also offer bedtime teas with passion flower in the ingredients. 

There are also passion flower tea blends that combine other types of tea for sleep, like chamomile or nettle, which add even more benefits.

To prepare this tea for better sleep, simply steep it in just-boiled water for 6 to 8 minutes or longer for a stronger taste. Sweeten it with honey if needed. 

Our Favorite Passion Flower Teas

• Tadin Herb & Tea Co. Passion Flower Tea
• Tealish Chill Out Tea
• Tealish Beautea Sleep Herbal Tea
• Traditional Medicinals Organic Nighty Night Tea

6. Rooibos Tea

Rooibos is a popular choice for those who want to try one of the best teas for sleep and have already tried the most common options like chamomile and green tea. It’s made with the leaves and stems of the aspalathus linearis plant, found in the Cederberg Mountains in South Africa. Locals enjoyed its benefits for years before it was shared with Dutch settlers in the 17th century. 

As a naturally caffeine-free tea, it’s a great evening drink that can help you relax and unwind before a good night's sleep. It contains various flavonoids — such as dihydrochalcones, aspalathin and nothofagin — that early research suggests might influence hormonal pathways related to anxiety and stress. 

There are two kinds of rooibos tea: red and green. Red rooibos has a sweet, somewhat malty flavor, while green has a lighter, mellow taste and sweetness to it. For both, simply steep the tea in just-boiled water for 5 to 7 minutes before adding milk and sugar, if desired. Before you know it, you’ll have a cup of one of the best teas for sleep to enjoy! 

This tea also goes well with snacks like chocolate, fruits and baked goods. If you want to try this top pick of the best teas for sleep and relaxation, check out brands like Twinings, Yogi and Numi. 

Our Favorite Rooibos Teas

• Twinings Pure Rooibos Red Tea
• Yogi Chai Rooibos Tea
• Numi Organic Rooibos Tea

7. Lemon Balm Tea

This naturally caffeine-free tea is among the best teas for sleep if you love lemon and fragrant flavors. Made from lemon balm — a plant native to Southern Europe and the Mediterranean — this tea offers a refreshing lemon flavor with subtle minty notes and has a long history of promoting relaxation and improving sleep quality.

A PubMed study even suggests that lemon balm extract may reduce stress and anxiety, reinforcing its status as one of the best teas for sleep and anxiety reduction. Additionally, lemon balm has been used in the past to ease menstrual cramps and decrease stress, making it a versatile remedy for better sleep.

To enjoy some lemon balm tea, steep the fresh or dried leaves in just-boiled water for 5 to 10 minutes. For a more convenient option, get some of this tea for sleep at the store, with brands like Traditional Medicinals, Buddha Teas and Full Leaf Tea Company selling ready-to-steep lemon balm tea.

Craving a treat? Pair it with a lemon posset (or a batch of them!) for a zesty evening sweet.

Our Favorite Lemon Balm Teas

• Traditional Medicinals Organic Lemon Balm Tea
• FGO Organic Lemon Balm Tea
• Buddha Teas Lemon Balm Tea
• Full Leaf Tea Co. Organic Lemon Balm Tea

8. Lemon Verbena Tea

Native to South America, lemon verbena is often used to brew one of the best hot teas for sleep. While there isn't extensive research on this plant and its health effects when brewed into tea, potential benefits of lemon verbena include reducing inflammation, lessening anxiety and improving sleep.  

If you decide to try this fragrant choice from our guide to the best teas for sleep, all you have to do is steep it in just-boiled water for 10 to 15 minutes. You'll then get to enjoy a warm cup of lemon-scented tea with slight herbaceous notes.

While a little more challenging to find in-store, there are a few brands that sell lemon verbena teas, often paired with complementary flavors like mint. 

Our Favorite Lemon Verbena Teas

• Traditional Medicinals Stress Ease Lemon Verbena Mint
• Mina Louiza Organic Moroccan Lemon Verbena Herbal Tea

9. Hops Tea

Finally, on our list of the best teas for sleep is one of the most unique options: hops tea. Hops are most well-known for being used in beer, but they can also be used to make (non-alcoholic) tea with a few potential health benefits.

As a herb with relaxing and even sedative qualities, it's perfect for improving relaxation before bed and helping you fall asleep more easily. It can also be combined with other types of the best herbal tea for sleep, such as passion flower, lavender, valerian root or chamomile. 

Again, while there isn't much research on this, hops tea may help with reducing stress and anxiety, which is useful for helping you sleep after a busy and stressful day.

One drawback is that this choice of the best tea for sleep isn't the easiest to find at the store, especially at standard grocery stores. However, if you can get your hands on some dried or fresh hops, you'll just need to brew them in boiling water for five to 10 minutes. It's also a good idea to opt for a blend instead of plain hops when first trying it, as hops tea blends can be more palatable. 

You can adjust the amount of hops you add depending on how strong you'd like the tea to be. We found that it can be a bit bitter, so sweetening it a little with honey or agave is recommended. Citrus fruits like lemon or orange also pair well with this type of tea for better sleep. 

Interestingly, some brands, like Hoplark, sell hops tea as sparkling iced tea, which can be a delicious addition to your evening routine. However, you won't benefit from the warming effects you get with hot tea, which can aid with sleep. You should also check the labels before purchasing iced hops tea as a tea for sleep because some beverages contain caffeine. 

Our Favorite Hops Teas

• Biokoma Pure and Organic Hops Dried Flowers 
• Celebration Herbals Organic Hops Flowers Tea 
• Hoplark The Calm One Sparkling Iced Hops Tea

What Is the Best Tea for Sleep?

Many consider the best tea for sleep, relaxation and anxiety relief to be chamomile tea. This is also an easy blend to find, with some of the best chamomile tea for sleep​ being made by well-known brands like Traditional Medicinals and Yogi Tea. 

While this tea does have several health benefits, there are a variety of other options, like those covered on this list of the best bedtime teas, that all offer similar advantages. According to a recent study published on ResearchGate, teas like lavender and passionflower are top alternatives to chamomile, along with ones we haven’t covered here, like jasmine and rose.  

Take Note of Individual Needs

Since each person is different, the best tea to help with sleep will also be different for everyone. Therefore, it's worth exploring the many kinds of tea available, since each varies in taste and specific benefits.

And of course, it’s important to consider the potential side effects and your own medical history before trying a new kind of tea.

Opt for Caffeine-Free Tea for Sleep

Choosing caffeine-free products is recommended when shopping for the best bedtime teas. While low-caffeine variants can help with sleep for some, they can still disrupt sleep for those especially sensitive to caffeine. 

Consider Avoiding Sugar

Finally, even the best tea for sleep can have a negative effect on your personal sleep cycle if you add sugar in certain cases. Avoiding honey and other sugars in your tea at bedtime is suggested if you have issues with reflux or blood sugar spikes. 

What Is the Best Tea for Sleep and Anxiety? 

Good sleep and managing anxiety go hand-in-hand, so it’s no wonder that the two are top factors in determining the best tea for sleep to try. Since sleep is affected heavily by a person’s anxiety levels, from falling asleep to staying in deep sleep cycles and waking up feeling rested, addressing one often means addressing the other. 

Again, the best tea for sleep and anxiety will vary depending on the person, as everyone has specific sleep cycles and unique anxieties. Learning more about your own will help you determine the best kind of tea for you to try.

However, if you're looking for a place to start, most of the teas for sleep featured in this guide can also help with a bit of anxiety reduction. Top picks include chamomile, valerian root and passion flower teas. 

While the process of making and drinking herbal teas can help manage anxiety, it’s important to note that they aren’t a proper substitute for professional medical advice or aid when needed. Be sure to seek both if you’re feeling overwhelmed or if you feel the need to talk to someone.

How We Chose the Best Tea for Sleep

In order to find out what the best tea for sleep is, we undertook research, scanning both consumer forums and scientific sources to discover the most popular and effective options.

We then consulted with a nutritionist to confirm that each tea for sleep featured in this guide can help you sleep better and that other possible health benefits are accurate.

Finally, we highlighted our favorite brands that sell each tea, making it easy to find these bedtime teas at the store or online if you want to add them to your evening routine.

Finding the best tea for sleep is a personal journey, as each type offers unique benefits for rest and relaxation. Whether you prefer the calming properties of chamomile, the soothing effects of lavender or the slight sedative qualities of valerian root, there are plenty of options to explore. 

Experimenting with different herbal teas can help you discover the best fit for your nighttime routine, ensuring a peaceful and restorative sleep experience. But luckily, the journey is half the fun! You can even pair your teas with your favorite evening snacks to enhance the experience. 

For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.