This Is the Best Tea to Help You Relax

After a long day, drinking a cup of hot tea can soothe the body and mind. Herbal teas are especially calming, as they’re naturally caffeine-free and packed with soothing properties. But as far as relaxation goes, is there one that’s particularly helpful? To find out, we asked a dietitian to share the best tea for relaxation (and no, it’s not chamomile!).

The Best Tea for Relaxation

The next time you’re on edge or feeling stressed, sip on lemon balm tea. It can naturally ease your nervous system and promote relaxation, according to Marissa (Meshulam) Karp, MS, RD, registered dietitian and founder of MPM Nutrition. This soothing effect is thanks to terpenes, which are natural compounds found in lemon balm leaves. “Lemon balm is rich in calming terpenes like citral, linalool, caryophyllene, and geraniol,” Karp explains. Each of these terpenes have unique properties that support the nervous system, thereby promoting relaxation. 

Here’s a deep dive: “Citral and linalool are known to enhance GABA activity in the brain, helping quiet mental chatter and ease feelings of anxiety or nervousness,” Karp says. (ICYDK, GABA is an acronym for gamma-aminobutyric acid, a neurotransmitter that promotes relaxation and emotional stability.) Meanwhile, caryophyllene offers gentle calming effects, along with the ability to bind to receptors (i.e., signaling chemicals) that regulate the body’s stress response, Karp says. As for geraniol? Not only does this terpene reduce anxiety, but it “also promotes a light, uplifting effect that may support mood and mental clarity,” Karp adds.

But the pacifying properties of lemon balm tea don’t stop there. “Beyond its soothing terpenes, lemon balm is rich in other bioactive compounds that work synergistically to promote calm, reduce anxiety, and uplift mood,” Karp says. One standout compound is rosmarinic acid, a potent antioxidant that protects against oxidative stress while enhancing GABA activity. “Additionally, lemon balm contains flavonoids, a group of powerful plant antioxidants that support both GABA and serotonin pathways, playing an important role in maintaining emotional balance and overall mental wellbeing,” Karp explains.

TL;DR: Lemon balm tea is naturally high in compounds that have soothing effects on the nervous system, making it the best tea for relaxation.

The Best Time to Drink Lemon Balm Tea

For optimal benefits, Karp recommends drinking lemon balm tea about one hour before bed. “This gives your body time to activate its calming effects while avoiding the inconvenience of drinking it too close to bedtime, which could lead to sleep disruptions from waking up to use the bathroom,” Karp says.

Additional Benefits of Lemon Balm Tea

In case you need more reasons to brew a cup of lemon balm tea, the drink offers additional benefits for the mind and body. “Beyond its calming properties, lemon balm also supports mental clarity and alertness, thanks to its rich concentration of antioxidants like rosmarinic acid and flavonoids,” Karp says. These antioxidants work by protecting neurotransmitters from oxidative stress, which can help improve cognitive function, particularly during times of stress or fatigue, Karp explains. 

Plus, “the antioxidant activity in lemon balm helps protect cells from damage and may lower the risk of chronic inflammation-related conditions,” she adds. Research has also found that lemon balm tea may help ease menstrual symptoms, offering both emotional and physical relief. We know what you’re thinking: Is there anything lemon balm can’t do?

Lemon Balm vs. Other Relaxing Teas

So, what makes lemon balm tea better than other relaxing teas, exactly? According to Karp, it’s both calming and mentally uplifting, giving it an edge over other varieties. “It doesn’t just ease anxiety; it also helps sharpen mental clarity, making it a great option whether you’re winding down at night or navigating a busy day,” Karp says. Lemon balm tea also has a mild, gentle flavor, making it easy to enjoy regularly, which may be ideal if you’re new to herbal teas.

Considerations Before Drinking Lemon Balm Tea

If you’re taking sedatives or central nervous system depressants, drink lemon balm tea with caution, Karp advises. The drink may increase the effects of such medications, potentially increasing drowsiness. What’s more, some research has found that lemon balm tea may be unsuitable if you’re taking thyroid hormones, so proceed with caution and talk to your doctor if this applies to you.