The Best 5 Teas for Sleep: A Guide to Better Rest

Getting a good night’s sleep is crucial for overall health and well-being. If you struggle with falling asleep or staying asleep, incorporating certain teas into your nighttime routine might help. Here are five of the best teas known to promote relaxation and improve sleep quality.

1. Chamomile Tea

  • Benefits: Chamomile is renowned for its calming effects and has been traditionally used as a natural remedy for insomnia and anxiety. It contains an antioxidant called apigenin, which binds to certain receptors in your brain that may decrease anxiety and help initiate sleep.
  • Flavor: Light, floral, and slightly sweet.

Chamomile Tea Recipe:

  1. Steep 1-2 teaspoons of dried chamomile flowers in hot water for 5-10 minutes.
  2. Add a touch of honey if desired.

2. Lavender Tea

  • Benefits: Lavender has been shown to improve sleep quality and alleviate symptoms of anxiety. Drinking lavender tea can help soothe the mind and body, making it easier to fall asleep.
  • Flavor: Floral, slightly minty, and somewhat sweet.

Lavender Tea Recipe:

  1. Steep 1-2 teaspoons of dried lavender buds in hot water for 5-10 minutes.
  2. Pair with a small amount of lemon or honey for added flavor.

3. Valerian Root Tea

  • Benefits: Valerian root is a powerful herb that has been used for centuries to treat insomnia and anxiety. It may increase levels of GABA (gamma-aminobutyric acid), a neurotransmitter that reduces brain activity, helping you to relax and sleep better.
  • Flavor: Earthy, woody, and slightly bitter.

Valerian Root Tea Recipe:

  1. Steep 1 teaspoon of dried valerian root in hot water for 10-15 minutes.
  2. Due to its strong taste, you might want to mix it with other herbs like chamomile or lemon balm.

4. Passionflower Tea

  • Benefits: Passionflower is often used as a remedy for anxiety and insomnia. It may increase GABA levels in your brain, promoting relaxation and improved sleep quality.
  • Flavor: Mild, grassy, and slightly sweet.

Passionflower Tea Recipe:

  1. Steep 1 teaspoon of dried passionflower in hot water for 5-10 minutes.
  2. Enjoy on its own or with a bit of honey.

5. Lemon Balm Tea

  • Benefits: Lemon balm is a member of the mint family and has been traditionally used to reduce stress and anxiety, and to promote sleep. It can help improve mood and cognitive function while easing insomnia symptoms.
  • Flavor: Mildly lemony with a hint of mint.

Lemon Balm Tea Recipe:

  1. Steep 1-2 teaspoons of dried lemon balm leaves in hot water for 5-10 minutes.
  2. Add a slice of lemon or a dash of honey if desired.

Tips for Better Sleep

  • Drink these teas about 30-60 minutes before bedtime.
  • Establish a calming bedtime routine, such as reading or taking a warm bath.
  • Create a sleep-friendly environment by keeping your bedroom cool, dark, and quiet.


Incorporating these herbal teas into your nightly routine can be a delightful and effective way to wind down and prepare for a restful night’s sleep. Whether you prefer the floral notes of chamomile or the earthy taste of valerian root, there’s a tea here to help you relax and drift off to dreamland.