What Kind of Tea Helps You Sleep? Top 5 Teas to help you sleep better

According to Dr. Wayne Giles, director of the CDC Division of Population Health, Americans are not nearly getting enough sleep.

The American Academy of Sleep Medicine and the Sleep Research Society has advised that all adults between 18-60 years old should get at least 7 hours of sleep each night. The same study also concluded that more than one – third of all Americans between ages 18 – 60 years are not getting the recommended 7 hours of sleep each night.

The dangers of not getting 7 hours of sleep each night run deeper than simply feeling tired the next day and needing a bigger cup of morning coffee. Getting less than seven hours per night increases the risk of chronic condition development. These conditions include recurring mental distress, diabetes, high blood pressure, heart disease, stroke, and obesity.

Dr. Giles asserted that in order for sleep to work in the body’s favor to advance optimal health and well-being, lifestyle changes must be implemented.  These lifestyle changes include following a nighttime routine, and reducing screen (mobile devices, televisions, computers, laptops) exposure in the hours leading up to sleep time. These changes must be implemented uniformly and consistently.

Can Tea Before Bed Help You Sleep?

The short answer is yes, tea can help you get a better night’s sleep, but you must drink the correct kind of tea. Some teas such as black tea, green tea, and matcha tea contain high levels of caffeine that can make it more difficult for you to fall asleep. Choosing the right variety of herbal tea is imperative if you want to make get a full night of rest.

Incorporating bedtime tea consumption into the nighttime routine is a great way to help the body unwind and relax. Winding down before bed ensures a comfortable, quality sleep each night. Provided below are five teas to incorporate into your nighttime routine that will actually help you fall asleep and stay asleep longer.

Chamomile Tea

In a recent study, chamomile was found to have sedative-like effects. The findings only add to the list of benefits that chamomile provides including decreased anxiety, anti-cancer properties, cold prevention, and anti-inflammatory properties. Chamomile tea is caffeine-free so you can fall asleep faster.

We suggest trying Celestial Seasonings Herbal Chamomile tea for a perfect cup of chamomile tea before bed. It has one ingredient and one ingredient only: chamomile.

Lavender Tea

Lavender is a very popular plant that is commonly associated to sleep and relaxation. Walk into any bath and body store and you are sure to find lavender scented everything as it is a main ingredient in sleep mist sprays, essential oils, lotions, bath salts, and teas that promote relaxation, stress relief, and sleep. Studies have published that lavender, when sniffed before going to sleep, helps people gain better quality of sleep.  

Our top pick for a lavender tea is the Traditional Medicinals Teas Organic Chamomile with Lavender Tea. This tea combines chamomile and lavender into a caffeine-free herbal tea that is floral but sweet. You will feel relaxed and ready to hit the hay after sipping on this brew.

Valerian Root Tea

Valerian root tea is an excellent choice for a bedtime tea. It can help alleviate tension, reduce stress, and relax the body making it an excellent sleep aid. Research studies state that the gamma-aminobutyric acid (GABA) found in valerian root slow brain activity to promote relaxation helping the body maintain uninterrupted and quality sleep. Valarian tea is caffeine-free and does cause some drowsiness because of its sedative properties so be careful not to drink this tea before driving.

If you want to try a valerian root tea, we recommend Numi Organic Sweet Slumber Tea that is made with Chamomile, Lavender, and Valarian Root.

Peppermint Tea

Peppermint tea is naturally caffeine free and is an excellent muscle relaxant. The relaxing sensation the muscles will experience after consumption helps put the body in a state of relaxation. Thereby helping you to wind down before bedtime. Additionally, peppermint can help ease stomach cramps and aches. Your body will thank you for the relaxation before bed.

Taylors of Harrogate Organic Peppermint Herbal Tea is an excellent caffeine-free, tea made from organic peppermint. The fresh smell of peppermint is a delight, and the flavor is incredibly smooth. For all of you mint lovers out there, you cannot go wrong with this one.

Decaf Green Tea

Regular green tea does contain caffeine but there is a decaffeinated version that can help you feel relaxed and calm. Putting your body in the right state of mind for a full night of rest. Green tea is popular because of its other health benefits that include increased brain health and lower LDL cholesterol.

Yogi Decaffinated Green Tea is a bold and smooth green tea that does not sacrifice an ounce of flavor. It is easy to make, easy to sip, decaffeinated, organic, and non-gmo.


In a society where it is pushed on people to work hard, “hustle”, and “grind”, be sure to take care of the body first so that it can operate at its highest capacity to support hard work. Find a soothing nighttime routine that not only removes distractions, but also helps the body relax to sleep for a long, uninterrupted period of time. A good cup of warm tea before bed can be added to your nighttime relaxation routine to help guide your body to the right state for improved sleep quality.

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