10 Best herbal teas for sleep

The best herbal teas for sleep are valerian, chamomile, lavender, passionflower, lemon balm, hops, magnolia, St. John's wort, California poppy, and kava kava.

These teas contain properties that promote relaxation and sleep. Valerian root contains sedative compounds that can reduce anxiety and improve sleep quality, while chamomile flower contains antioxidants that can help induce sleep.

Lavender flowers have calming and soothing effects, passionflower is a natural relaxant, lemon balm can reduce anxiety and promote sleep, hops can alleviate insomnia, magnolia bark contains compounds that can help regulate sleep, St. John's wort is known for its mood-boosting properties, California poppy can help reduce anxiety and improve sleep, and kava kava is a natural sedative that can help with anxiety and insomnia. Drinking these herbal teas can greatly improve the lives of people with sleep issues.

For example, a person who has trouble falling asleep can drink a cup of chamomile tea before bed to help relax their mind and body, or a person who experiences anxiety and restlessness at night can drink a cup of valerian root tea to help calm their nerves and promote a restful night's sleep.

1. Valerian tea

Valerian tea helps with sleep because it contains active components, such as valerenic acid and other antioxidants, that influence GABA (gamma-aminobutyric acid) receptors in the brain.

These receptors regulate nerve cell communication, which in turn has a calming effect on the nervous system, promoting relaxation and inducing sleep. Additionally, valerian tea can decrease the time it takes to fall asleep and improve overall sleep quality. Regular consumption of this herbal tea can lead to a more balanced sleep-wake cycle, addressing issues like insomnia and restlessness.

Valerian's natural sedative properties have been utilized for centuries, making it a popular and reliable sleep aid.

The list below shows the primary active constituents in valerian tea that aid with sleep.

• Valerenic acid: Interacts with GABA receptors in the brain to produce a calming effect, promoting sleep.
• Valepotriates: Contribute to the sedative effects of valerian, aiding in falling asleep and improving sleep quality.
• Iridoids: Act as anti-inflammatory and analgesic agents, reducing discomfort and facilitating sleep.
• Flavanones: Possess antioxidant properties and help regulate neurotransmitter levels, supporting relaxation and sleep.
• Gaba: A neurotransmitter that inhibits nerve transmission in the brain, reducing anxiety and promoting sleep.

Right below you will find a list of the most important parts in valerian tea that help with sleep.

• Roots: Contain active compounds that produce a calming effect, promoting sleep.
• Rhizomes: Rich in valerenic acid, known to reduce anxiety and improve sleep quality.
• Leaves: Packed with antioxidants and volatile oils, helping to alleviate stress and induce sleep.
• Flowers: Provide mild sedative effects, aiding in relaxation and sleep promotion.

The following recipe gives a procedure to make a basic valerian tea for sleep.

1. Boil 1 cup of water in a teapot or saucepan for 3-5 minutes.
2. Add 1 teaspoon of dried valerian root to a teapot or infuser.
3. Pour the boiling water over the valerian root and let it steep for 5-10 minutes.
4. Strain the tea into a cup, discarding the used valerian root.
5. Drink the tea 30-60 minutes before sleeping to promote relaxation.

2. Chamomile tea

Chamomile tea helps with sleep because it contains the antioxidant apigenin, which binds to certain receptors in the brain that promote sleep and reduce anxiety.

This herbal tea is also known to decrease the levels of cortisol, a stress hormone, in the body. Moreover, chamomile has calming and soothing properties that aid in relaxation and help prepare the body for a good night's rest.

Overall, drinking chamomile tea before bedtime can help improve sleep quality and duration.

The list below shows the primary active constituents in chamomile tea that aid with sleep.

• Apigenin: A flavonoid that binds to benzodiazepine receptors in the brain, acting as a natural sedative to promote sleep.
• Bisabolol: A terpene alcohol with anti-inflammatory and muscle relaxant properties, helping to ease tension and improve sleep quality.
• Chamazulene: A chemical compound with antioxidant and anti-inflammatory effects, aiding in reducing stress and inducing relaxation for better sleep.
• Matricin: A precursor to chamazulene, matricin also possesses anti-inflammatory properties that contribute to chamomile's calming effect on the body, supporting restful sleep.
• Spiroether: A compound that enhances the sedative and anticonvulsant effects of apigenin, further promoting sleep and reducing sleep disturbances.

Right below you will find a list of the most important parts in chamomile tea that help with sleep.

• Flowers: Contain the highest concentration of sleep-promoting compounds, such as apigenin and luteolin.
• Leaves: Also contain beneficial compounds, though in lower concentrations than the flowers, and can be used to make a milder tea.
• Seeds: Rich in essential oils, which can help promote relaxation and improve sleep quality.
• Rhyzomes: Underground stems that can also be used to make tea, although they contain fewer sleep-promoting compounds than the flowers or leaves.

The following recipe gives a procedure to make a basic chamomile tea for sleep.

1. Boil 8 ounces of water to a temperature of 200-212°F for 1-2 minutes.
2. Place one chamomile tea bag or 1-2 teaspoons of loose chamomile flowers in a cup.
3. Pour the hot water over the tea bag or flowers, submerging it completely.
4. Steep the tea for 5-7 minutes to extract the flavors and beneficial compounds.
5. Remove the tea bag or strain out the flowers before drinking to avoid a bitter taste.

3. Lavender tea

Lavender tea helps with sleep due to its active ingredient, linalool, a compound found in lavender flowers.

This component has been scientifically proven to promote relaxation and reduce anxiety, contributing to a better night's sleep. Moreover, lavender aroma has a soothing effect on the nervous system, lowering heart rate and blood pressure, which also helps in preparing the body for sleep.

As a caffeine-free beverage, lavender tea does not interfere with the natural sleep-wake cycle, making it an ideal choice for a calming, bedtime routine.

The list below shows the primary active constituents in lavender tea that aid with sleep.

• Linalool: A terpene alcohol with sedative properties that helps reduce anxiety and relax muscles, promoting better sleep.
• Acetylated bornyl catechol: A compound that acts as a natural nervine, calming the nervous system and aiding in falling asleep.
• Lavandulyl acetate: A soothing ester that contributes to the relaxing effects of lavender, reducing stress and improving sleep quality.
• Linalyl acetate: A calming ester that helps decrease anxiety and promotes restful sleep by supporting the nervous system.
• Terpinen-4-ol: A monoterpene alcohol that exhibits sedative effects, contributing to lavender's sleep-enhancing properties.
• Α-terpineol: A terpene alcohol that acts as a relaxant, helping to alleviate sleep disturbances and improve overall sleep quality.
• Rosmarinic acid: A phenolic compound with sedative properties, reducing inflammation and aiding in the regulation of sleep patterns.

Right below you will find a list of the most important parts in lavender tea that help with sleep.

• Flowers: Contain high levels of an aromatic compound called linalool, which has calming and sedative effects that promote sleep.
• Leaves: Rich in antioxidants and volatile oils that help reduce anxiety and relax the body, aiding in better sleep.
• Buds: Packed with essential oils, notably linalyl acetate, which has been shown to alleviate stress and improve sleep quality.
• Stems: Contain various beneficial compounds, including polyphenols, that contribute to the plant's calming and sleep-enhancing properties.

The following recipe gives a procedure to make a basic lavender tea for sleep.

1. Boil 1 cup of water, taking 3-5 minutes to reach a rolling boil.
2. Add 1 teaspoon of dried lavender flowers to a tea infuser or empty tea bag.
3. Place the tea infuser in a cup and pour the boiling water over the lavender.
4. Steep the lavender in the hot water for 5-7 minutes to extract the flavors and aroma.
5. Remove the tea infuser and enjoy the soothing lavender tea before bedtime.

4. Passionflower tea

Passionflower tea helps with sleep because it contains harman alkaloids, flavonoids, and passionflower glycosides that have a calming effect on the nervous system.

These compounds increase the levels of gamma-aminobutyric acid (GABA) in the brain, which reduces anxiety and relaxes the muscles. As a result, passionflower tea promotes a sense of tranquility and helps individuals fall asleep faster and stay asleep longer.

Additionally, passionflower tea does not cause next-day drowsiness or dependence, making it a safe and natural alternative to prescription sleep aids.

The list below shows the primary active constituents in passionflower tea that aid with sleep.

• Harmala alkaloids: These alkaloids act as serotonin reuptake inhibitors, which can help to increase the amount of serotonin available in the brain, promoting relaxation and improving sleep quality.
• Flavonoids: Flavonoids, specifically chrysin and vitexin, found in passionflower have sedative and anxiolytic effects, which can help to reduce anxiety and improve sleep quality.
• Benzoflavone: This flavonoid has been shown to increase the activity of GABA, a neurotransmitter that has a calming effect on the brain, which can help to improve sleep quality.
• Harman: Harman alkaloid found in passionflower can act as a dopamine receptor antagonist, which can help to reduce the symptoms of restless leg syndrome and improve sleep quality.
• Indole alkaloids: These alkaloids can act as serotonin receptor agonists, which can help to increase the amount of serotonin available in the brain, promoting relaxation and improving sleep quality.
• Maltol: This compound found in passionflower has been shown to increase the activity of GABA, a neurotransmitter that has a calming effect on the brain, which can help to improve sleep quality.
• Passic acid: Passic acid, a component of passionflower, has been shown to have sedative and anxiolytic effects, which can help to reduce anxiety and improve sleep quality.

Right below you will find a list of the most important parts in passionflower tea that help with sleep.

• Leaves: Contain flavonoids that help reduce anxiety and improve sleep quality.
• Flowers: Rich in relaxing essential oils that promote relaxation and sleep.
• Stems: Contain natural alkaloids that act as sedatives to help induce sleep.
• Buds: High in antioxidants that assist in reducing stress and promoting restful sleep.
• Seeds: Contain flavonoids and essential oils that have a calming effect and support healthy sleep patterns.

The following recipe gives a procedure to make a basic passionflower tea for sleep.

1. Boil 1 cup of water to 212°F (100°C) for 1-2 minutes.
2. Add 1 teaspoon (2-4 grams) of dried passionflower leaves or 1 passionflower tea bag to the boiling water.
3. Steep the passionflower in the hot water for 5-10 minutes.
4. Strain the passionflower leaves or remove the tea bag from the water.
5. Consume the passionflower tea 30-45 minutes before sleeping for improved sleep quality.

5. Lemon balm tea

Lemon balm tea promotes sleep due to its documented sedative and calming properties.

This herbal tea, derived from the Melissa officinalis plant, contains rosmarinic acid and citronellal, which have been shown to reduce anxiety and induce sleep. Moreover, lemon balm has been found to increase the levels of the neurotransmitter gamma-aminobutyric acid (GABA) in the brain, which further encourages relaxation and sleep.

Therefore, incorporating lemon balm tea into your nighttime routine can facilitate better sleep quality.

The list below shows the primary active constituents in lemon balm tea that aid with sleep.

• Rosmarinic acid: Possesses anti-inflammatory and sedative properties, reducing inflammation and promoting sleep.
• Citral: A natural compound that activates the GABA receptor, leading to a calming effect that aids sleep.
• Nerol: Known for its relaxant effects, easing anxiety and tension that can interfere with sleep.
• Geraniol: Acts as a natural antioxidant, reducing oxidative stress and improving overall sleep quality.
• Caryophyllene: Exhibits anxiolytic and analgesic properties, alleviating anxiety and pain, which can enhance sleep.
• Terpinen-4-ol: Shown to reduce anxiety and improve sleep quality, by promoting relaxation and calming the mind.
• Β-pinene: Improves sleep quality by reducing anxiety, and promoting relaxation through its soothing aroma.

Right below you will find a list of the most important parts in lemon balm tea that help with sleep.

• Leaves: Contain rosmarinic acid, which has calming properties that help promote sleep.
• Flowers: Rich in antioxidants that support relaxation, making them ideal for sleep-promoting tea.
• Stems: Contain essential oils and other compounds that contribute to the plant's soothing effects.
• Buds: Packed with potent antioxidants and essential oils, buds enhance the tea's sleep-inducing capabilities.

The following recipe gives a procedure to make a basic lemon balm tea for sleep.

1. Harvest 2 teaspoons of fresh lemon balm leaves, or use 1 teaspoon of dried leaves.
2. Rinse the lemon balm leaves under cool water to remove any impurities.
3. Place the lemon balm leaves in a tea infuser or teapot.
4. Heat 1 cup of water to boiling, then pour it over the lemon balm leaves.
5. Steep the tea for 5-7 minutes, then strain and drink 30-60 minutes before sleeping.

6. Hops tea

Hops tea helps with sleep because it contains several compounds, including volatile oils and bitter acids, that have sedative properties.

These compounds can help to reduce anxiety and promote relaxation, making it easier to fall asleep and stay asleep. In addition, hops tea has been shown to increase the production of certain neurotransmitters, such as gamma-aminobutyric acid (GABA), that have a calming effect on the brain.

Furthermore, hops tea has been used traditionally for centuries as a natural remedy for insomnia and other sleep disorders, suggesting that it can be an effective alternative to pharmaceutical sleep aids.

The list below shows the primary active constituents in hops tea that aid with sleep.

• Humulone: Acts as a sedative to promote sleep.
• Lupulone: Aids in reducing anxiety, contributing to improved sleep.
• Xanthohumol: Exhibits GABA-enhancing properties, supporting sleep regulation.
• Myrcene: Known for its sedative effects, facilitating sleep onset.
• Farnesene: Contributes to relaxation, enhancing sleep quality.
• Valeric acid: Possesses sleep-inducing qualities, aiding in restful sleep.

Right below you will find a list of the most important parts in hops tea that help with sleep.

• Flowers: Contain dense concentrations of hop bitter acids and essential oils, known to promote relaxation and induce sleep.
• Buds: Rich in antennariol and indole, known to soothe nerves and help treat sleeping disorders.
• Leaves: Packed with soft resins, flavonoids, and volatile oils, contributing to the sleep-inducing effects of the tea.
• Stems: Include prenylflavonoids, shown to possess sedative and anxiolytic properties, aiding in sleep and reducing anxiety.

The following recipe gives a procedure to make a basic hops tea for sleep.

1. In a pot, combine 1 cup of water and 1 tablespoon of dried hop flowers, then bring the mixture to a boil.
2. Reduce heat, let it simmer for 10 minutes, allowing the water to absorb the compounds from the hops.
3. Strain the tea to remove hop flowers, then add 1 teaspoon of honey for sweetness and to promote relaxation.
4. Optional: squeeze a lemon slice into the tea for added vitamin C and a pleasant tangy flavor.
5. Pour the hops tea into a cup and enjoy it 30 minutes before bedtime to improve sleep quality.

7. Magnolia tea

Magnolia tea helps with sleep because it contains honokiol and magnolol, two compounds that have been found to have sedative and relaxant properties.

These compounds can help reduce anxiety and promote relaxation, making it easier to fall asleep and stay asleep. Additionally, magnolia bark has been used in traditional medicine for centuries to treat insomnia and other sleep disorders.

Studies have shown that magnolia tea can improve sleep quality and reduce the time it takes to fall asleep, making it a natural and effective sleep aid.

The list below shows the primary active constituents in magnolia tea that aid with sleep.

• Honokiol: A potent antioxidant that contributes to neuroprotection, helping to calm the mind and promote better sleep.
• Magnolol: Possessing anxiolytic and sedative properties, this compound helps reduce anxiety and improves sleep quality.
• Magnoline: Known for its relaxant and muscle-relaxing effects, facilitating easier and deeper sleep.
• Tetradecan-1-ol: With its calming and soothing qualities, it aids in the alleviation of stress and induction of sound sleep.
• Hexadecan-1-ol: As an anxiety-reducing agent, it creates a favorable environment for high-quality sleep.
• Octadecan-1-ol: Exhibiting sleep-promoting characteristics, it assists in regulating sleep patterns and cycles.

Right below you will find a list of the most important parts in magnolia tea that help with sleep.

• Flowers: Contain compounds that promote relaxation and help regulate sleep patterns.
• Leaves: Rich in antioxidants that support a restful night's sleep by reducing oxidative stress.
• Buds: High in magnesium, which is essential for a good night's sleep and muscle relaxation.
• Stems: Contain calming agents that help reduce anxiety and improve overall sleep quality.
• Seeds: A natural source of relaxants, such as omega-3 fatty acids, which help regulate sleep.
• Bark: Known for its soothing properties, helping to relieve stress and promote a restful sleep.
• Rhizomes: Packed with antioxidants and nutrients that help the body enter a deep and restorative sleep state.

The following recipe gives a procedure to make a basic magnolia tea for sleep.

1. Measure 1 teaspoon of dried magnolia buds, steep in 8 ounces of boiling water for 10 minutes.
2. Strain the tea to remove the solids, discard the used herbs.
3. Stir in 1 teaspoon of honey for added sweetness if desired.
4. Let the tea cool down to a drinkable temperature.
5. Sip the magnolia tea 30 minutes before sleeping.

8. St. john's wort tea

St. john's wort tea helps with sleep because it contains several active compounds, including hypericin and hyperforin, that have been shown to possess sedative and anxiolytic properties.

These compounds work by increasing the levels of certain neurotransmitters in the brain, such as serotonin, GABA, and melatonin, which promote relaxation, reduce anxiety, and regulate sleep-wake cycles. Additionally, St. john's wort has been found to have a positive effect on depression, which is often associated with sleep disturbances.

Drinking St. john's wort tea before bedtime can help improve sleep quality and duration, making it a natural and effective alternative to traditional sleep aids.

The list below shows the primary active constituents in st. john's wort tea that aid with sleep.

• Hypericin: Inhibits reuptake of serotonin, promoting better sleep quality.
• Hyperforin: Enhances GABA activity, a neurotransmitter that calms the brain and promotes sleep.
• Flavonoids: Possess anti-inflammatory and antioxidant properties that reduce oxidative stress and improve sleep quality.
• Essential oils: Contribute to a calming effect and help reduce anxiety, making it easier to fall asleep.
• Melatonin: A naturally occurring hormone in St. John's wort, it regulates sleep-wake cycles and promotes better sleep patterns.

Right below you will find a list of the most important parts in st. john's wort tea that help with sleep.

• Flowers: Contain high levels of hypericin, a compound that helps regulate mood and promote sleep.
• Leaves: Rich in antioxidants and hypericin, they aid in relaxation and sleep quality.
• Stems: Contain useful compounds, though less potent than flowers and leaves, that support sleep-promoting effects.
• Rhizomes: Provide a stable base for the plant and contain active constituents, contributing to the tea's sleep-enhancing properties.

The following recipe gives a procedure to make a basic st. john's wort tea for sleep.

1. Measure 2 teaspoons of dried St. John's wort flowers and leaves.
2. Boil 1 cup of water and pour it over the St. John's wort.
3. Steep the tea for 10 minutes, then strain out the herbs.
4. Add honey or lemon to taste, if desired.
5. Drink the tea 30 minutes before bedtime.

9. California poppy tea

California poppy tea helps with sleep because it contains alkaloids such as magnoflorine, californidine, and sanguinarine that possess sedative and anxiolytic properties.

These compounds work together to produce a calming effect on the nervous system, reducing anxiety, and promoting relaxation. Regular consumption of California poppy tea can improve sleep quality, decrease sleep onset latency, and help individuals fall asleep faster. Additionally, it can help individuals achieve a more restful and rejuvenating sleep, without causing the grogginess and dependence associated with some pharmaceutical sleep aids.

Overall, California poppy tea can be a natural and effective alternative for individuals seeking a safer and healthier sleep aid.

The list below shows the primary active constituents in california poppy tea that aid with sleep.

• Californine: Aiso known as protopine, this alkaloid possesses sedative properties that can promote sleep.
• Chelidonine: This alkaloid exhibits sedative and analgesic effects, making it helpful for improving sleep quality.
• Sanguinarine: This alkaloid has been found to have mild sedative effects, contributing to better sleep.
• Allocryptopine: This alkaloid exhibits anti-anxiety and sedative effects, which can help with sleep disturbances.

Right below you will find a list of the most important parts in california poppy tea that help with sleep.

• Flowers: Contain high levels of flavonoids, which have been shown to help promote relaxation and improve sleep quality.
• Leaves: Contain alkaloids and antioxidants that have a sedative effect and can help with insomnia and restlessness.
• Seeds: Rich in calcium and magnesium, which are essential minerals for achieving deep and restful sleep.
• Rhizomes: Contain isoquinoline alkaloids that help regulate the body's sleep-wake cycle and improve overall sleep quality.

The following recipe gives a procedure to make a basic california poppy tea for sleep.

1. Gather 2 teaspoons of dried California poppy herb and 1 cup of water.
2. Bring water to a boil, then add herb and reduce heat to low.
3. Simmer for 10-15 minutes, covered.
4. Strain the tea, discarding solids.
5. Drink the tea hot or cooled before bedtime for sleep.

10. Kava kava tea

Kava kava tea helps with sleep because it contains active compounds called kavalactones, which have been found to produce calming, relaxing, and sleep-promoting effects.

These kavalactones bind to receptors in the brain that help decrease anxiety, restlessness, and stress, creating a sedative effect that can improve sleep quality.

Drinking kava kava tea can also help alleviate sleep-related issues such as insomnia and nighttime awakenings, leading to a more restful and rejuvenating night's sleep.

The list below shows the primary active constituents in kava kava tea that aid with sleep.

• Kavain: A key active ingredient in kava kava tea that binds to receptors in the brain, promoting relaxation and sleep.
• Dihydrokavain: An active constituent that influences GABA receptors in the brain, leading to increased relaxation and improved sleep quality.
• Yangonin: A compound in kava kava that has been shown to have sedative properties, making it helpful for sleep.
• Desmethoxyyangonin: A medicinal constituent that acts as a muscle relaxant, reducing physical tension and enhancing sleep.
• Methysticin: A compound in kava kava that contributes to its sedative effects, aiding in the onset and maintenance of sleep.

Right below you will find a list of the most important parts in kava kava tea that help with sleep.

• Roots: Contain high levels of kavalactones, which are known to promote relaxation and improve sleep quality.
• Rhizomes: Rich in starch and medicinal compounds, provide a soothing effect on the nervous system, aiding in sleep.
• Leaves: Contain lower concentrations of kavalactones, still contributing to relaxation and sleep induction.

The following recipe gives a procedure to make a basic kava kava tea for sleep.

1. Obtain 2 tablespoons of dried kava kava root and 1 cup of water.
2. Grind the kava kava root into a fine powder, taking 5 minutes.
3. Combine the powder with water in a saucepan, bringing to a boil over high heat.
4. Reduce heat to low, simmering the mixture for 10 minutes.
5. Strain the tea through a cheesecloth, discarding the solid remains.

How to best treat sleep with herbal teas?

The best way to treat sleep with herbal teas is by consistently drinking calming blends before bedtime.

Chamomile, passionflower, and valerian root are popular choices known for their sedative properties. These herbs promote relaxation, helping to reduce anxiety and insomnia symptoms.

For optimal results, steep the tea in hot water for 5-7 minutes to release the beneficial compounds. Drinking these herbal teas as part of a soothing bedtime routine can significantly improve sleep quality.

However, it's important to consult with a healthcare professional if you have any pre-existing medical conditions or take prescription medication, as herbal teas can interact with certain medications.

What are the most common causes of sleep that are treatable with herbal tea?

The primary causes of sleep disturbance treatable with herbal tea are stress, anxiety, and digestive issues.

Stress and anxiety can cause a restless mind, making it difficult to fall asleep or stay asleep. Herbal tea can help reduce these symptoms by promoting relaxation and a sense of calm. Digestive issues can also interfere with sleep, causing discomfort and preventing restful sleep.

Herbal tea can soothe the digestive system, alleviating these symptoms and promoting better sleep.