Help your system wind down with a relaxing cuppa before bed. (SaVanna Shoemaker, RD)
There's no better way to wind down in the evenings and prepare for a restful slumber than a warm, cozy cup of tea. The best teas for sleep — chamomile, lavender, valerian and their blends — "are packed with natural compounds to help relax your body and calm your mind, making it easier to drift off," says Gina Jones, RDN, a functional and integrative dietitian and founder of Gina Jones Nutrition.
These teas are a perfect way to kick off your nightly routine. On top of the relaxation-inducing ingredients, the ritual of preparing tea itself can be a way to down-shift after a long day. I often have tea in the evenings to unwind, and I enjoy both the calming warmth and flavors and the act of filling the kettle, waiting for it to boil, steeping my tea and slowly sipping it once my household quiets down. As a registered dietitian and avid tea drinker, I've often been curious about the best teas for sleep. Usually, I choose whatever tea sounds most inviting, regardless of flavors, caffeine content or ingredients. However, I recently tried over a dozen teas for sleep to narrow down the top options.
Based on expert input from Jones and Markus Ploesser, MD, a psychiatrist and integrative medicine physician and chief innovation officer at Open Mind Health, I chose herbal teas that were caffeine-free and made with evidence-based ingredients for sleep and relaxation. I then rated them based on ingredients, quality, ease of preparation, taste, side effects and benefits. Here, I share the results.
A note on supplements
The products included on this list are dietary supplements. Statements about these products have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Dietary supplements are not appropriate for everyone and may interact with other supplements or medications, so talk to your health care provider before adding a dietary supplement to your routine.
Ingredients: Valerian root, passionflower, hop flowers, chamomile, lavender, lemon balm, licorice root | Steep time: 8-10 minutes | Flavor profile: Floral, herbal
When it comes to sleep teas, Numi's Sweet Slumber checks every box: It's affordable, certified organic and Fair Trade and conveniently packaged in tea bags for hassle-free brewing. But what truly sets it apart is its thoughtful formulation, featuring evidence-backed ingredients like valerian root and lavender, which work together to support restful sleep.
Valerian root, a key ingredient, has a well-documented history as a sleep aid. A meta-analysis of studies involving over 1,000 participants found that valerian significantly improved sleep quality. However, it's worth noting that valerian may not be suitable for everyone — it can interact with certain medications and isn’t safe if you're pregnant or breastfeeding. Lavender, another standout ingredient, offers a gentler approach with its calming effects and ability to promote relaxation, making it a complementary addition to the blend.
The tea's taste is as soothing as its effects. It has a subtly sweet, floral and earthy flavor, with chamomile taking center stage. Hints of lavender and lemon balm add depth, while the mild licorice balances the blend without overpowering it — a pleasant surprise for those who typically shy away from licorice-heavy teas.
A 5-star reviewer sums it up, saying, "Best sleep!" They continue, "I have recommended this tea to several co-workers, and they all love it! I am tired within 30 minutes of drinking and stay asleep. The taste is pleasant, but if you aren’t a fan of lavender, I have found adding milk and honey to it helps."
Ingredients: Valerian root, passionflower herb, lemon balm leaf, peppermint leaf, caraway fruit, licorice root | Steep time: 10-15 minutes | Flavor profile: Earthy, herbal
Traditional Medicinals Nighty Night Extra earns its spot as the best organic sleep tea, thanks to its commitment to sustainability, quality and thoughtful formulation. Made with 100% certified organic, non-GMO ingredients, this blend ensures you're sipping on a tea free from potentially harmful pesticide residues. Plus, as a Certified B Corporation, Traditional Medicinals upholds rigorous standards for environmental sustainability and employee welfare, making it a brand you can feel good about supporting.
This tea features a powerful trio of valerian, passionflower and lemon balm, which work synergistically to support rest and relaxation. These ingredients may help regulate gamma-aminobutyric acid (GABA), a neurotransmitter that promotes sleep and activates the parasympathetic "rest and digest" state. Unlike many sleep teas, this blend is chamomile-free, making it a great option for those with ragweed allergies, which can cause reactivity to chamomile.
While the tea boasts a pleasantly subtle flavor with a hint of mint and a deep, rich color, its earthy aroma — probably from valerian and caraway — may not appeal to everyone. However, the convenience of tea bags and the effective formulation make it a fabulous choice for those seeking a certified organic sleep aid.
Ingredients: Chamomile, rose, lavender, mint | Steep time: 5-7 minutes | Flavor profile: Sweet, floral
Dream Tea NYC's 8PM Blend provides a unique, customized approach to tea. Unlike traditional sleep teas, this blend allows you to tailor the strength and components to suit your preferences, making it an excellent choice for those who want a more personalized bedtime ritual.
The regular-intensity blend combines classic chamomile with rose, lavender and mint, for a floral and refreshing profile. Although peppermint isn't typically associated with promoting sleep, research suggests its calming aroma may aid relaxation, similar to lavender oil. For many, including myself, the scent of peppermint can set the stage for winding down, adding an extra layer of calm to the evening routine.
While the chamomile dominates the flavor, overshadowing the delicate rose and lavender notes, the peppermint holds its own and adds a refreshing twist. Adding a touch of honey elevated the overall experience, making it an enjoyable sip even if the floral components didn’t shine as brightly as I would have expected.
Though the chamomile-forward taste may not suit everyone, the combination of flavors and the organic quality of the ingredients make this a solid option.
Ingredients: Chamomile | Steep time: 3-5 minutes | Flavor profile: Sweet, floral
Chamomile has long been the go-to herb for promoting sleep and relaxation, thanks to apigenin, a natural compound that reduces anxiety by interacting with neurotransmitters in the nervous system. Among the many chamomile teas I sampled, Teapigs Chamomile stood out for its superior flavor, aroma and overall quality.
Teapigs raises the bar on the chamomile tea experience by using whole chamomile flowers, which contribute to a fresher, sweeter taste and aroma compared to other brands. The tea's delicate, honeyed flavor required little to no additional sweetener, making it a leading option in both taste and convenience. Plus, the high-quality tea bags and short steep time added to its appeal, providing an effortlessly enjoyable brew.
Amazon reviewers also love this tea. One says, "It is fresh, and the taste is outstanding," adding, "I drink this tea at night to help me sleep and it works great. This tea will not disappoint."
However, while this tea excels in quality, it's worth noting that it isn't organic — something to consider if organic certification is a priority for you. Additionally, it may contain trace amounts of coconut, so individuals with coconut allergies should steer clear.
Ingredients: Apple and peach bits, orange peel, peppermint, lemon balm, hops, valerian, lavender, tea flowers, cornflower petals, natural flavoring | Steep time: 8 minutes | Flavor profile: Fruity, floral
Although valerian is known for its sleep and relaxation benefits, its strong earthy flavor and aroma often make it a divisive choice. Despite this, its GABA-enhancing properties can make it worth the effort for those seeking better rest. Fortunately, our top valerian choice — Upton Tea Imports Apple Mint Valerian — offers a delicious workaround, combining valerian with sweet and fruity notes of apple, peach and orange peel to mask its signature earthy profile.
This German tea impressed me with its bright, fruity flavor, a refreshing departure from the usual chamomile and lavender-heavy bedtime blends. The sweetness and subtle citrus notes nearly eliminated any trace of valerian's taste.
One minor drawback is the steeping instructions, which are designed for a 6-ounce cup rather than the more standard 8-ounce serving. If you prefer a larger cup, you'll need to use extra tea to maintain the same intensity, slightly increasing the cost per serving. Additionally, this blend isn't organic, which may be a consideration for some.
Ingredients: Glycine, holy basil, valerian, chamomile, lavender, Chinese skullcap, passionflower, L-theanine, GABA | Steep time: N/A | Flavor profile: Earthy
This fine, easily mixable powder tea is formulated with valerian, chamomile, lavender and passionflower. It also contains holy basil, L-theanine, GABA and the amino acid glycine, to help you relax and promote a deeper, more restful sleep. Additionally, it's organic and vegan-friendly.
Glycine supplementation, notably, is associated with nervous system regulation, reduced psychiatric symptoms and improved sleep quality. However, most of the current data on glycine is from small studies, so larger, well-designed studies are needed for us to understand more about its effects and how it works.
This powder smells strongly of valerian, so I was nervous to try it. It's unsweetened, so I decided to try mixing it into some orange juice to see if that helped mask the smell. To my surprise, it worked well. The orange juice was perfectly drinkable (just a bit muddy-looking, thanks to the gray powder). This product is advertised as "for occasional sleeplessness" and costs nearly $3 per serving — so it's probably not a good choice for nightly use. However, I can see it being great for travel or when you need something a bit stronger than your typical sleep blend.
Ingredients: Chamomile, lavender, peppermint, lemongrass | Steep time: 4 minutes | Flavor profile: Herbal, floral
Not a fan of valerian or licorice? Our best-tasting option — Thistle & Sprig Tea Co. Four Sisters — is a dream come true. This blend focuses on simplicity and harmony, featuring only chamomile, lavender, peppermint and lemongrass. Each ingredient shines through, creating a perfectly balanced flavor profile that feels fresh and unique. The lemongrass, in particular, adds a bright, citrusy note that elevates the experience and sets this tea apart.
While lemongrass is often included for its flavor, early animal research suggests it may also have anxiety-reducing properties, though studies in humans are needed to confirm these effects.
Four Sisters is entirely organic, packaged in biodegradable tea bags. It steeps in just 4 minutes — perfect for a quick, delicious wind-down. The main drawback is the lack of a string and tag on the tea bag, meaning you'll need a spoon to remove it. While this is a slight inconvenience, it hardly detracts from the tea’s appeal.
Herbal teas can be a soothing and natural way to promote better sleep, thanks to the unique properties of their ingredients. Here's a breakdown of some key players in sleep teas and how they can help:
Chamomile: "Chamomile is a classic for a reason," says Jones. This traditional sleep tea contains apigenin, an antioxidant that binds to brain receptors to help reduce anxiety and encourage relaxation, making it a staple for winding down at bedtime.
Valerian root: "Valerian root is often used as a natural sleep aid," explains Ploesser. It may increase GABA levels in the brain, helping to ease anxiety and promote sleep. However, its earthy, strong taste can be polarizing — not everyone is a fan.
Lavender: "You may know it for its calming scent," says Jones, "but sipping it in tea form can also reduce stress and help you unwind." Ploesser adds that it may also help improve sleep quality.
Passionflower: Like valerian, passionflower may help naturally boost GABA production in the brain. "It [may] help with anxiety and insomnia," says Ploesser, making it a valuable addition to many sleep teas.
Lemon balm: Part of the mint family, lemon balm is a versatile ingredient. "Lemon balm [may] help with anxiety and sleep disorders," says Ploesser, while Jones highlights it as a gentler option suitable for those who are pregnant and breastfeeding, to "ease restlessness and quiet a busy mind."
Peppermint: Though commonly associated with digestion, peppermint also promotes relaxation, explains Ploesser. Its refreshing taste and soothing properties make it a frequent addition to sleep tea blends.
Blends: "A blend of these herbs often works best," says Ploesser, as they allow you to enjoy the combined benefits of multiple sleep-supportive ingredients in a single cup. Whether you’re seeking calm, relaxation or help falling asleep, a thoughtfully crafted tea blend may help.
Time to start shopping? Here are the most important things to consider when buying tea for sleep.
Most teas specifically marketed as sleep teas or bedtime blends contain chamomile and lavender, which Ploesser recommends "for their gentle and well-studied effects." The most potent also contain valerian. "Blends often provide synergistic benefits," he adds.
Both Ploesser and Jones also stress the importance of focusing on ingredient quality. "Look for pure, organic herbs without artificial additives," says Ploesser. Jones adds, "Organic blends are your best bet to avoid pesticides or unwanted chemicals."
They both note that it's also crucial to choose teas that are 100% caffeine-free.
Ingredients like lemon balm, valerian, lavender and chamomile have evidence to support their use as sleep aids. However, scientific studies typically use exact doses of herbs. In contrast, the dose of herbal extract in a cup of tea depends on several factors — like steeping time, temperature and tea quality.
Still, there may also be something to having an "evening ritual." The act of preparing tea in itself can be calming and can put you in the right frame of mind for rest and relaxation. "Sleep teas are an easy, soothing nightly ritual," says Jones.
"Your tea should do two things," says Jones, "help you relax, and taste good enough that you look forward to drinking it."
Fortunately, sleep teas are available in many taste profiles, from earthy and herbal to floral, fruity and minty. If you dislike a particular taste, such as valerian or licorice, try to avoid blends that contain these ingredients.
Most teas are available in tea bags or loose-leaf tea form. "Loose-leaf teas are often fresher," says Jones, "but high-quality tea bags are super convenient and effective."
Some powdered teas can be quickly and easily mixed directly into water or another beverage. These typically feature higher doses of sleep-promoting ingredients.
I prefer tea bags for convenience, but you should choose the type that best suits your preferences.
"For most people, drinking sleep tea nightly is perfectly safe," says Jones. However, there are some ingredients to be cautious of, especially if you're pregnant, breastfeeding, taking prescription medications or are diagnosed with a medical condition.
"Certain herbs, like valerian root and passionflower, aren't well-studied during pregnancy," Jones says, "so it's better to avoid them unless cleared by your doctor." She explains that valerian may also interact with certain medications, particularly sedatives and anti-anxiety meds.
She also notes that chamomile may also trigger a reaction if you're allergic to ragweed. "If you have liver or kidney issues," she adds, "some herbs might be harder for your body to process."
She recommends consulting a health care professional before using sleep tea for each of these cases.
Finally, choosing a tea that works for your budget while providing the benefits you seek is essential. Most quality sleep teas cost between $0.35 and $0.50 per serving, but more expensive options may cost $1 or more.
To identify the best teas for sleep, I consulted the experts, Ploesser and Jones, to understand the key ingredients and factors to consider when evaluating sleep-supportive teas. From there, I tested 13 teas, including single-ingredient herbal teas and blends sourced from my extensive tea collection and samples supplied by brands.
Each tea was prepared according to the instructions on its packaging, and I used honey as a sweetener for consistency. While I don't struggle with falling or staying asleep — making it difficult to fully assess the teas' sleep-inducing effects — I focused on other key factors, such as taste, aroma and side effects.
Additionally, I closely examined each tea's ingredient lists, quality and packaging to determine how well they aligned with Ploesser and Jones's expert recommendations. This thorough process allowed me to evaluate the teas and identify the standouts from multiple angles.
For the best results, drink sleep tea 30 minutes to 2 hours before bedtime. This allows enough time for the calming ingredients to take effect, helping you relax and prepare for a restful night's sleep.
Yes, it's safe for most people to drink herbal sleep teas every night. However, Jones recommends speaking to a health care professional first if you are pregnant, breastfeeding, taking prescription medications or have any chronic liver or kidney issues.
Most sleep teas won't cause side effects, but valerian may interfere with certain medications. If you experience any side effects from taking a sleep tea, stop using it and try a different blend or consult with your doctor.
Sleep teas often contain ingredients like chamomile and valerian, known for their calming properties. These herbs help relax the body and mind, making it easier to drift off and enjoy a more restful sleep.
Sleep teas contain herbs, like valerian, that may interact with certain medications. If you're on any prescription medications, you should speak to your doctor before adding an herbal sleep tea to your nightly routine.
In total, I tried 13 teas. While six didn't make it into the final rankings, that doesn't mean they aren't worth considering. Everyone's preferences and needs are different, so these teas might still be a great fit for some. Here's a quick look at the ones that didn't make the cut:
Shaklee Rest & Rewind: I liked the convenience of this powdered tea and its strong minty flavor, but the bitter stevia aftertaste was hard to ignore.
Moonbrew Nighttime Superfoods: I appreciate that this powdered tea blend includes chamomile and mushroom adaptogens. However, the monk fruit sweetener gave it an intense artificial sweetness, making it seem more like a dietary supplement for sleep than a tea.
Upton Tea Imports Organic Chamomile: I loved the smell and taste of this chamomile, and it's also an affordable option. Ultimately, though, I prefer tea bags over loose-leaf tea.
Nuts.com Chamomile Tea: This chamomile tea has an excellent taste and smell. It consisted of mostly large, whole chamomile flowers. However, there were no instructions on or in the bag, so I wasn't entirely sure how to brew it.
Nuts.com Spearmint Tea: Research suggests that spearmint may offer sleep and brain health benefits. However, this tea, which was tested but is no longer carried, does not include steeping instructions, making it confusing to prepare.
Tazo Calm Chamomile Tea: This is one of my favorite teas, and I've kept it on hand at home for years. However, I tested an older version that has since been reformulated with different ingredients.
Gina Jones, MS, RDN, LD, functional/integrative dietitian and founder of Gina Jones Nutrition
Markus Ploesser, MD, psychiatrist and integrative medicine physician and Chief Innovation Officer at Open Mind Health
Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
