The best teas for sleep are the following: GABA tea, valerian tea, German chamomile, lavender, rose, jasmine, passionflower tea, and magnolia tea.
Did you know that ancient civilizations have long sought the solace of tea to usher in a peaceful night’s sleep? From these age-old practices, modern science has begun identifying the teas that might actually help improve our sleep quality.
In this article, we’ll be exploring the list of the best teas for sleep, the science behind tea and sleep, the pros and cons of these beverages, and some frequently asked questions on the topic.
So, prepare your cup, and get ready for some insightful readin’ & sippin’ time about the best teas for sleep!
List of the Best Teas for Sleep
Many people are looking for the best teas for sleep, hoping to find a natural remedy for their restless nights. Here’s a breakdown for the best teas for sleep:
1. Gaba Tea
GABA tea is a popular choice known for its potential health benefits. In traditional Asian practices, GABA tea has been consumed to enhance relaxation. GABA tea, available in green, oolong, and black varieties, has been shown to aid sleep (Zhao et al., 2011).
Commonly consumed in Asia, it’s a favorite among many seeking calming teas for sleep. It’s advisable to drink 1 to 2 cups daily. To prepare, steep in hot water for 3-5 minutes.
2. Valerian Tea
Renowned for its calming attributes, Valerian tea is a soothing drink. Historically, people across various cultures used Valerian root for its sleep-enhancing and anxiety-reducing properties.
Recent studies have mirrored these beliefs, showing valerian root’s anxiolytic effects and its similarity in sleep-inducing properties to some medications (Yeung et al., 2018). A single cup of Valerian tea about 30 minutes before bedtime can be beneficial. To brew, steep the dried root in hot water for about 5-7 minutes.
3. German Chamomile
German Chamomile tea is a floral brew derived from the daisy-like flowers of the Chamomile plant. Its delicate taste is loved by many. For centuries, German Chamomile has been used as a remedy for various ailments, including insomnia and anxiety. Consuming German Chamomile has demonstrated potential in alleviating psychological stress and promoting sleep, especially when taken at low intakes of 1 to 2 cups daily (E et al., 2023).
Typically, brewing German Chamomile involves steeping in hot water for 5-7 minutes. A cup before bedtime can be a soothing ritual. If you want to know more about the other health benefits of German Chamomile, check out our article on the health benefits of Chamomile tea!
4. Lavender Tea
Lavender tea is made from the purple buds of the Lavender plant. It’s renowned for its aromatic scent and calming properties. Historically, Lavender has been employed to reduce anxiety, calm nerves, and promote sleep. As part of the herbal infusion group, Lavender has shown promise in reducing psychological stress and facilitating sleep when consumed in moderation (E et al., 2023).
For best results, steep dried Lavender buds in hot water for about 5 minutes. Drinking it in the evening can prepare the mind for rest. If you’re curious about the myriad health benefits of Lavender, check out our article on the health benefits of Lavender tea!
5. Rose Tea
Rose tea, derived from the aromatic petals of the rose flower, combines taste and romance in every sip. Beyond its romantic connotations, Rose tea has long been consumed to relax the mind and improve mood.
Similar to its herbal counterparts, Rose tea can alleviate stress and encourage restful sleep, especially when consumed in the recommended quantities (E et al., 2023). Steeping dried Rose petals in hot water for 4-6 minutes yields the best flavor. It’s a lovely evening drink. Dive deeper into Rose tea’s benefits by checking out our article on the health benefits of Rose tea!
6. Jasmine Tea
Jasmine tea, often a green tea infused with Jasmine flowers’ fragrance, offers a delightful aroma and subtle sweetness. In various cultures, Jasmine tea has been enjoyed not just for its flavor but also its calming effects.
As one of the herbal infusions beneficial for sleep, Jasmine tea has been associated with reduced stress and anxiety, setting the stage for improved sleep (E et al., 2023). For a comforting brew, steep Jasmine buds in hot water for around 4 minutes. It’s perfect for winding down. If you’re intrigued by Jasmine tea’s allure, check out our article on the health benefits of Jasmine tea!
7. Passionflower Tea
Passionflower tea, sourced from the unique flowers of the Passionflower plant, offers a mild fruity flavor. Traditionally, it’s been a go-to for conditions like anxiety, insomnia, and even nervous disorders.
In line with other herbal teas, Passionflower has been identified as a potential sleep aid, particularly effective against psychological stressors (E et al., 2023). Steep dried Passionflower in hot water for 5-7 minutes. Its gentle effects make it ideal before bedtime.
8. Magnolia Tea
A subtle yet potent tea, Magnolia is often consumed for its range of health benefits. While not directly linked to sleep, Magnolia has historically been believed to alleviate feelings of depression.
Addressing depression can indirectly promote better sleep quality. Recent studies support these traditional beliefs, highlighting the potential effectiveness of Magnolia in addressing depression (Xue et al., 2020). Consuming a cup during the evening can be a good start. To brew, steep the leaves or flowers in hot water for about 4 minutes.
9. St. John’s Wort Tea
A vibrant yellow flower, St. John’s Wort has been a staple in traditional medicine. Historically, it’s been consumed to tackle mood disorders and to brighten spirits. While St. John’s Wort has seen use for mood elevation, it also indirectly aids in sleep, especially for those whose sleep disturbances stem from mood-related issues (Xue et al., 2020).
A cup in the late afternoon or early evening is ideal, as consuming too close to bedtime might be stimulating for some. Brew by steeping the dried flowers in hot water for about 5 minutes.
10. Kava Tea
Known for its calming effects, Kava tea originates from the South Pacific and is made from the roots of the Kava plant. For centuries, it’s been a key component in social and religious ceremonies in the Pacific Islands, prized for its relaxing qualities.
Scientifically, Kava has compounds called kavalactones that are believed to have sedative and anxiolytic properties, which can be beneficial for those seeking teas for better sleep (Xue et al., 2020). It’s best to consume Kava tea in moderation, ideally 1 cup in the evening. To prepare, mix powdered Kava root with cold water, knead and strain the liquid, and then drink.
What is Sleep and How is it Influenced?
Sleep is a vital physiological process where the body and mind rejuvenate. It’s an intricate system influenced by various internal and external factors.
Factors Affecting Sleep
- Physical activity
- Health conditions
People turn to natural remedies, like tea, for sleep because they’re looking for alternatives that might have fewer side effects than conventional medications.
- Natural and non-addictive
- May also offer other health benefits
- Easily incorporated into daily routine
- May not work for everyone
- Overconsumption might lead to side effects
- Interactions with other medications
Who Should Drink Tea for Sleep
Those having trouble initiating or maintaining sleep might benefit from including the best teas for sleep in their nightly routine. However, always consult with a healthcare professional first.
Recipes and Blends
To craft a tranquil evening blend, consider merging Valerian, Chamomile, and Lavender teas.
Sleep-Enhancing Tea Blend Recipe:
- 1 tsp of dried Valerian root
- 1 tsp of dried Chamomile flowers
- 1 tsp of dried Lavender buds
- 2 cups of water
- Bring the water to a boil and introduce all the herbs.
- Allow it to steep for 10-15 minutes.
- Strain the infusion, pour into your favorite mug, and relax into its calming embrace!
If you’re inclined towards a readymade mixture, the sleep blend from Art of Tea is an excellent choice, featuring some of the best teas for sleep!
Incorporating The Best Teas for Sleep Into Your Daily Routine
Integrating these best teas for sleep into your routine is simple. Consider drinking a cup an hour before bed, setting a relaxing atmosphere, and pairing your tea with a good book or soothing music. Other natural remedies to consider include meditation and deep-breathing exercises.
Frequently Asked Questions
What type of tea helps you sleep better?
Different teas can assist in improving sleep quality. Some of the best teas for sleep are Valerian tea and GABA tea, both well-researched for their sleep-inducing properties. Herbal teas like German Chamomile, Lavender, and Passionflower have also been recognized for their calming effects. While teas like St. John’s Wort and Magnolia might help indirectly by addressing mood disturbances, teas like Kava are prized for their overall relaxation benefits. Always consider individual preferences and consult a healthcare professional if unsure.
Is it OK to drink tea before bed?
Yes, drinking certain teas before bed can be beneficial for sleep. Teas like Valerian, Chamomile, and Passionflower have calming properties that can set the mood for a restful night. However, it’s essential to ensure that the tea doesn’t contain caffeine, which can disturb sleep. Herbal teas for sleep are often caffeine-free and can be consumed 30-60 minutes before bedtime. As with any remedy, moderation is key, and one should monitor how their body reacts.
What tea has no caffeine to sleep?
Several teas are naturally caffeine-free and are great for promoting sleep. Herbal infusions like Chamomile, Valerian, Lavender, Passionflower, and Rose are among the top choices. These are not true teas (derived from the Camellia sinensis plant) but are made from herbs, flowers, or roots, and are devoid of caffeine. They have been traditionally used and scientifically studied for their sleep-enhancing properties.
Does chamomile tea make you sleepy?
Yes, Chamomile tea is known for its calming effects, which can help induce sleepiness. It contains antioxidants that may promote sleepiness and reduce insomnia. Drinking Chamomile tea has also been linked to improved sleep quality, especially in those who struggle with sleep. While it might not make everyone overwhelmingly drowsy, it sets a tranquil mood, making it easier to drift off to sleep. If aiming for a better night’s rest, a cup of Chamomile tea before bed can be a soothing ritual.
When to See a Doctor
If you’re struggling with sleep, look out for:
- Persistent insomnia lasting more than a few weeks
- Chronic fatigue or daytime sleepiness
- Frequent night awakenings
- Other health issues disrupting sleep
From GABA to chamomile, there are numerous teas touted for their sleep-promoting benefits. As you explore the best teas for sleep, we encourage you to find what works best for you and share your experience with others seeking a peaceful night’s rest.
- Choi, Y., Park, Y., Yang, C., Kim, D., Lee, K., & Lee, M. (2023). Protocol for a randomized controlled trial evaluating the effect of hibiscus syriacus l. flower extract on sleep quality. Frontiers in Nutrition, 10. Link Here
- E, D., T, B., & J, E. (2023). Tea and herbal infusions, psychological stress, anxiety & sleep health: a systematic review of human trials & mechanistic studies. Nutrition and Food Technology Open Access, 9(1). Link Here
- Xue, L., Zhang, J., Shen, H., Ai, L., & Wu, R. (2020). A randomized controlled pilot study of the effectiveness of magnolia tea on alleviating depression in postnatal women. Food Science & Nutrition, 8(3), 1554-1561. Link Here
- Yeung, K., Hernandez, M., Mao, J., Haviland, I., & Gubili, J. (2018). Herbal medicine for depression and anxiety: a systematic review with assessment of potential psycho-oncologic relevance. Phytotherapy Research, 32(5), 865-891. Link Here
- Zhao, M., Ma, Y., Zhenzhen, W., Yuan, W., Li, Y., Zhang, C., … & Zhou, H. (2011). Determination and comparison of γ-aminobutyric acid (gaba) content in pu-erh and other types of chinese tea. Journal of Agricultural and Food Chemistry, 59(8), 3641-3648. Link Here