8 Teas To Drink Before Bed for Better Sleep

Medically reviewed by Allison Herries, RDNMedically reviewed by Allison Herries, RDN

Your body needs sleep to manage metabolic functions, including the complex systems that regulate heart health, immunity, hormonal balance, and brain function. Chronically sleep-deprived individuals are more prone to blood glucose (sugar) and cholesterol imbalances, weight gain, injuries, and mood disorders.

Drinking tea before bed can help calm your mind so you can sleep more soundly. Green tea and specific herbal brews contain amino acids, aromatic compounds, and flavonoids that work in various ways to reduce stress and anxiety and promote relaxation.

1. Chamomile Tea

Chamomile tea may be a popular choice for calming your nerves, and for good reason. Chamomile contains aromatic compounds such as apigenin, chamazulene, bisabolol, and farnesene, which may promote tranquility and improve sleep.

One study with 128 participants tested the effects of chamomile essential oil on stress, anxiety, and sleep quality. Results showed significant reductions in anxiety and stress. It also revealed a slight reduction in cortisol levels, which may contribute to sleeplessness or perpetuate chronic insomnia (difficulty falling or staying asleep).

2. Valerian Root Tea

Valerian root has been used to treat sleep disorders since the Middle Ages. Valerian tea is made by steeping the dried root of Valerian into hot water, which releases its active compounds.

Valerian tea has been associated with enhancing serotonin release, which has sedative (soothing) effects. Valerian may also reduce anxiety by activating adenosine, a chemical in the body that regulates mood and anxiety.

The mechanisms of action are unclear, as various studies have produced inconsistent results. Water-based extracts of Valerian are suggested to produce the best results compared alcohol-based tinctures. However, using the whole root may be more effective in promoting deeper relaxation and sleep compared to individual plant extracts.

While generally considered safe, Valerian can cause side effects such as headaches, cramps, and nausea. Pregnant or nursing people, children under three years old, and those taking sedative medications like Xanax (alprazolam) and Valium (diazepam) or depressants such as Nembutal (phenobarbital) should avoid Valerian. It is also advisable not to combine Valerian with other herbs or supplements with sedative properties, such as St. John's Wort, kava, or melatonin.

3. Lavender Tea

Lavender's main components that fuel its sweet aroma—linalool and linalyl acetate—may help prepare you for a good night's sleep. They block specific brain receptors that promote excitation (anxiety) and increase the area in your nervous system that helps you relax.

In a study of 79 college students with self-reported sleep concerns, combining lavender essential oil with a relaxed bedtime routine improved their overall sleep quality.

In another study, lavender tea helped reduce anxiety and depression in older adult participants. The experimental group consumed lavender tea made from a 2-gram (g) tea bag in the morning and evening for two weeks. According to the authors, the results were significant.

Lavender tea is made from the dried buds of the plant, eliciting the compounds and aromas that promote calmness. Lavender is considered safe and generally well-tolerated.

4. Passionflower

Research suggests that passionflower may reduce stress and anxiety and help with insomnia. When administered in concentrated forms (45 drop extracts or 500 mg tablets) the effects on anxiety relief may be comparable to tranquilizers such as Serax (oxazepam), according to one review.

Though passionflower tea is far less concentrated, it may still be beneficial as a sleep aid. Passionflower contains a flavonoid (a plant compound with medicinal benefits) known as chrysin, Research shows that chrysin may help reduce anxiety and depression. It may also have calming and mood-lifting effects.

Passionflower is considered safe and effective with no negative side effects.

5. Ginkgo Biloba Tea

Ginkgo leaf tea, brewed for 10-15 minutes, has a pleasant flavor and moderate to high antioxidant potential. This is likely due to its concentration of flavonoids and terpenoids, health-promoting compounds.

Some evidence suggests that ginkgo biloba can calm the mind through its influence on gamma-aminobutyric acid (GABA). GABA is an amino acid that reduces the excitability in the nervous system. A more relaxed state can improve your quality of sleep.

Studies of people with dementia found that ginkgo increased GABA response, improved mood, and reduced anxiety. However, more research is needed to fully understand ginkgo biloba's role in GABA activity and anxiety relief.

Ginkgo leaf extracts are generally safe with minimal side effects, including stomach upset and headaches. However, ginkgo is not recommended for people with bleeding disorders or those taking anti-coagulant drugs. People on non-steroidal anti-inflammatory drugs (NSAIDs) should also be cautious.

6. Ginseng Tea

Ginseng contains adaptogens, compounds known to keep you calm and centered. Its ginsenosides (the major compounds in ginseng) may regulate stress better than other known adaptogens. Its effectiveness in stress regulation has been demonstrated in various human trials.

Traditionally used as a sedative in Asian countries, Ginseng may be useful for quality sleep. In one study, 15 healthy men ages 15-37 consumed 1500 mg of Ginseng three times a day for seven days. They each showed significant decreases in wake time, better sleep quality, and longer durations of deep sleep. Deep sleep promotes physical and emotional health, as well as cognitive function.

Ginseng should not be used when taking anticoagulants (blood thinners), such as Coumadin (warfarin). Contact your health provider to be sure it does not interfere with any medications you take.

7. Green Tea

Green tea contains various compounds, including flavonoids and amino acids, which help manage stress and may support a restful sleep.

One such amino acid is L-theanine, found abundantly in green tea. L-theanine influences brain chemistry to promote relaxation, focus, and potentially better sleep. It helps maintain proper levels of stimulation for a healthy sleep-wake cycle.

L-theanine can also interact with two of green tea’s other compounds: epigallocatechin (EGC), a flavonoid, and arginine (an amino acid). Together, these compounds counteract the effects of caffeine, which can interrupt your sleep. Therefore, if you have coffee later in the day, green tea may help balance your nervous system and promote quality sleep.

8. Rooibos Tea

Rooibos is a flavonoid-rich herbal infusion derived from the stems and leaves of the Aspalathus linearis plant. It has traditionally been used to alleviate anxiety, tension, and sleeplessness.

Major flavonoids in rooibos include dihydrochalcones, aspalathin, nothofagin, orientin, vitexin, and rutin. According to one study, these flavonoids may significantly influence the activity of hormones involved in anxiety and stress.

Cortisol is often referred to as the "stress hormone." It increases in the bloodstream in response to stress, keeping you on high alert. High cortisol levels are associated with sleep disorders.

Tips for Drinking Tea Before Bed

Adding tea to your bedtime routine can improve how well you sleep. To keep your tea pleasant and palatable, don’t over-brew it. Herbal teas contain no caffeine, so they won’t likely interfere with your sleep. However, you may want to limit your tea to one cup and finish an hour or two before bed to avoid waking up to pee.

Green tea is derived from Camellia sinensis and contains some caffeine. One cup typically contains about 30-40 milligrams (mg) of caffeine. However, the amount of caffeine depends on the strength of your brew. You may want to keep it more dilute if consuming closer to bedtime.

Other ways to improve sleep include reducing stimulation, setting a fixed schedule, and creating a strong association between your bed and sleep.

• Avoid stimulants at least four hours before going to bed

• Don’t eat spicy foods or heavy meals before lying down to prevent acid reflux

• Make sure your bedroom is quiet, dark, and a comfortable temperature

• Go to bed and wake up at around the same time every day

• Designate your bed as a place for sleep—for example, don’t make a habit of watching TV or using your computer in bed
  

A Quick Review

A good night's sleep can keep you focused the next day. Sleep restores your body and its functions, helps to sustain your energy levels, and can set a good tone for your day. However, various factors like overstimulation, anxiety, and stress can disrupt a good night’s sleep.

Choosing soothing tea can help ease any stress that keeps you awake. Aromatic compounds, flavonoids, and amino acids found in certain herbal brews and green tea stimulate functions in the body that calm the mind and promote relaxation.

Specific compounds that positively affect sleep include flavonoids such as chrysin, aromatic compounds like linalool, bisabolol, and apigenin, and amino acids like L-theanine.

A relaxing cup of tea before bed combined with a sleep hygiene routine can be an effective way to promote quality sleep.

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