:max_bytes(150000):strip_icc()/tea-for-sleep-passion-flower-GettyImages-1460011162-b47096176aec4afba7fcde16f13ef6aa.jpg?w=780&resize=780,470&ssl=1 "6 Best Teas to Help You Sleep, According to Registered Dietitians")
Key Takeaways
- Nutrition experts agree that these teas are some of the best for improving sleep quality.
- Some sleep-promoting teas recommended by dietitians we interviewed include chamomile, magnolia bark, and passionflower tea.
- These teas not only help with sleep, but can support digestion, hydration, and have certain mental health benefits.
Did you know that next to water, tea is the most widely consumed beverage in the world? According to the Tea Council of the USA, nearly 160 million Americans drink tea daily. Its popularity continues to rise, partly due to its health benefits.
True teas—black, green, oolong, dark, and white—are rich in antioxidants, particularly flavonoids, and bioactive compounds, which support digestion, heart health, mental clarity, and more. One of the key benefits of tea is its positive effect on sleep quality. Research shows that drinking tea can improve participants’ quality of life, particularly by calming nerves and promoting sleep. This might be due partly to the hydration tea provides, which is essential for good sleep. A 2024 study found that sufficient nighttime sleep combined with adequate hydration helps with concentration and mood, while another study noted a correlation between sleep duration and hydration status.
With so many varieties of tea available, it can be overwhelming to figure out which cup to brew before bed. Below, we’ve rounded up the best teas for a good night’s sleep so you can get more ZZZs tonight.
Chamomile Tea
Chamomile tea is a popular herbal tea known for its calming effect. Chamomile contains apigenin, a natural flavonoid with known antioxidant, anti-cancer, and cardio-protective properties. Lindsay Fenci, RD, CD, explains that, “apigenin binds to certain receptors in the brain, inducing relaxation, reducing anxiety, and promoting sleep. By interacting with these receptors, chamomile helps to calm the nervous system, making it easier to wind down.” Fenci recommends drinking chamomile tea about an hour before bed to help prepare for deep sleep and support the body’s natural sleep-wake cycle.
Lemon Balm Tea
Lemon balm, a member of the mint family, has a light citrusy flavor and is also known for its calming effects. Julianka Bell, MS, RD, recommends lemon balm tea based on research suggesting it can improve sleep quality, particularly in people with type 2 diabetes. Studies also show that lemon balm’s sleep-enhancing effects are attributed to rosemarinic acid, a phytochemical that activates GABA receptors, slowing brain activity and improving sleep. Combining lemon balm with other calming herbs, such as valerian root, may further reduce anxiety and improve sleep quality.
Green Tea
Yes, green tea has some caffeine, and while caffeinated beverages are generally not recommended before bed, some research shows that low-caffeine green tea may still improve sleep quality.
Dietitian Moushumi Mukherjee, MS, RDN, explains that green tea, “can help reduce stress-related hormones, which in turn helps your brain relax.” This effect is primarily due to the amino acid L-theanine, which aids in relaxation, reduces stress, and promotes a sense of calm to help you wind down before bed.
Passionflower Tea
Research suggests that passionflower tea benefits adults with occasional sleep troubles and those with insomnia. “Passionflower is my go-to for sleep because it has a stronger sedative effect than herbs like lemon balm or chamomile,” Bell explains. “Early research shows it may increase GABA levels in the brain, which is like a break-pedal for the nervous system, helping to ease calm, making it particularly useful for anxiety-driven sleep issues.” Combining passionflower with other calming herbs, such as valerian root, lemon balm or chamomile, can further enhance its sleep-promoting benefits.
Magnolia Bark Tea
Magnolia bark tea is another herbal option recommended by Mukherjee and Alexandria Hardy, RDN, LDN, to aid in sleep. Used for centuries in traditional Chinese and Japanese medicine, magnolia bark is known for its calming properties. A study on postpartum women found that magnolia bark tea not only improved sleep quality, but also alleviated symptoms of depression.
Mukherjee and Hardy highlight two key polyphenols in magnolia bark—Magnolol and Honokiol—which enhance GABA receptors in the brain, promoting relaxation, slowing brain activity, and regulating the sleep-wake cycle, making it easier to unwind.
Tulsi Ashwagandha Tea
Charleston-based registered dietitian Lauren Manaker, MS, RDN, LD, recommends tulsi ashwagandha tea, a blend of two herbs widely used in the Ayurvedic tradition. Tulsi, also known as holy basil, is valued for its calming and stress-relieving properties, and ashwagandha is renowned for its adaptogenic qualities, which reduces stress and balances cortisol levels. Manaker explains that, “when combined in a warm, soothing tea, tulsi and ashwagandha work together to create a relaxing bedtime ritual that gently supports the sleep cycle, helping you wake up refreshed and revitalized.”
Other Considerations to Choose the Best Tea to Drink Before Bed
All of the teas listed above have one thing in common: They promote relaxation, which can help lead to a better night’s sleep. When choosing a tea to drink before bed, keep the following in mind.
- Caffeine content: Caffeine can disrupt sleep, so be mindful how much caffeine is in the tea you choose. Most herbal teas recommended for sleep are caffeine-free, but always check labels to be sure.
- Stick to a routine: Incorporating a warm cup of tea into your nightly routine can signal to your body that it’s time to wind down and prepare for bed.
- Watch the clock: As previously mentioned, some of the benefits of tea for sleep come from the hydration it provides. To avoid disrupting your sleep with a midnight bathroom run, aim to stop drinking tea at least an hour before bed.
- Check with your physician: Some herbs may interact with prescription medications, pregnancy, breastfeeding, or certain health conditions. Always consult your doctor before trying a new tea or remedy.
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