13 Best Herbal Teas For Insomnia

Herbal teas for insomnia are a type of herbal remedy made from various plants and flowers that help individuals with difficulty falling or staying asleep.

They can effectively treat insomnia due to their calming and soothing properties, which help to relax the mind and body.

Examples of herbal teas that can help with insomnia include chamomile tea, which has a sedative effect and calms the nervous system; lavender tea, which promotes relaxation and reduces anxiety; valerian root tea, which has a sedative effect and improves sleep quality; passionflower tea, which reduces anxiety and promotes a restful sleep; and lemon balm tea, which has a calming effect and helps to reduce stress.

These teas work by interacting with the body's natural sleep-wake cycle and promoting a restful and rejuvenating sleep.

Below there's a list of the 13 best herbal teas for insomnia.

1. Valeriana officinalis teas

Valeriana officinalis teas have been a long-standing remedy for treating insomnia, a common sleep disorder characterized by difficulty falling or staying asleep.

This herbal preparation contains a range of bioactive constituents, including valerenic acid, isovaltrate, and valepotriates, which have been shown to possess sedative and anxiolytic properties that help to calm the mind and body, promoting relaxation and reducing stress.

The sedative properties of Valeriana officinalis teas work by increasing the activity of gamma-aminobutyric acid (GABA), a neurotransmitter that helps to regulate sleep and relaxation, thereby helping to treat insomnia.

The benefits of using Valeriana officinalis teas to treat insomnia include improved sleep quality, reduced anxiety and stress levels, and a natural and non-habit-forming approach to managing this common sleep disorder.

Recipe:

1. Gather 1 cup of boiling water and 1 teaspoon of dried Valeriana officinalis root in a cup or teapot.
2. Steep the Valeriana officinalis root in the boiling water for 5-7 minutes.
3. Strain the mixture through a fine-mesh sieve or cheesecloth into another cup.
4. Add honey or sugar to taste, if desired, to sweeten the tea.
5. Drink the tea 30 minutes to 1 hour before bedtime to help with sleep and relaxation.

Valeriana officinalis teas can cause drowsiness, dizziness, and stomach upset in some individuals when used to treat insomnia, especially if consumed in large quantities or combined with other sedatives.

To use Valeriana officinalis teas safely, it is recommended to start with small doses, avoid consuming it before driving or operating heavy machinery, and not to use it for extended periods as it may lead to dependency.

2. Passiflora incarnata teas

Passiflora incarnata teas have been traditionally used to treat insomnia due to their calming and sedative properties.

The herbal preparation helps to treat insomnia by promoting relaxation, reducing anxiety, and regulating sleep patterns.

The bioactive constituents of Passiflora incarnata, including flavonoids, alkaloids, and glycosides, are responsible for its sedative effects, particularly harmine, which helps to induce sleep and reduce restlessness.

The benefits of using Passiflora incarnata teas for insomnia include improved sleep quality, reduced symptoms of anxiety and stress, and a natural approach to managing sleep disorders.

Recipe:

1. Gather 1 cup of fresh or dried Passiflora incarnata flowers. If using fresh flowers, dry them in a low-temperature oven (150°F) for 1-2 hours.
2. Measure 1 tablespoon of dried flowers (or 2 tablespoons of fresh flowers) and place them in a heat-resistant cup or infuser.
3. Heat 1 cup of water to a boil and pour it over the flowers in the cup.
4. Steep the mixture for 5-7 minutes, then strain the liquid into another cup using a strainer or cheesecloth.
5. Drink 1/2 to 1 cup of the tea 30 minutes before bedtime to help with insomnia. You can repeat as needed, but consult with a doctor before making it a regular habit.

Passiflora incarnata teas can be an effective herbal remedy for insomnia, but it may also cause drowsiness, dizziness, and nausea in some individuals due to its sedative properties.

To use Passiflora incarnata teas safely, it is recommended to start with a low dose and gradually increase as needed, and to avoid driving or operating heavy machinery until the effects of the tea are well understood.

3. Lavandula angustifolia teas

Lavandula angustifolia teas have been traditionally used as a natural remedy to treat insomnia, a common sleep disorder characterized by difficulty falling or staying asleep.

The sedative properties of this herbal preparation help to treat insomnia by promoting relaxation, reducing anxiety, and regulating sleep patterns.

The bioactive constituents of Lavandula angustifolia, including linalool and linalyl acetate, have been shown to interact with the body's GABA receptors, producing a calming effect that facilitates a restful night's sleep.

The benefits of using Lavandula angustifolia teas to treat insomnia include improved sleep quality, reduced symptoms of anxiety and depression, and a natural, non-habit-forming solution to promote better sleep hygiene.

Recipe:

1. Gather 2 tablespoons of dried Lavandula angustifolia flowers.
2. Boil 1 cup of water in a pot.
3. Remove the pot from heat and add the dried Lavandula angustifolia flowers.
4. Steep the flowers for 5-7 minutes, then strain the liquid.
5. Drink the tea before bedtime to help with insomnia.

Lavandula angustifolia teas can help alleviate insomnia symptoms, but potential side effects include dizziness, headaches, and allergic reactions in some individuals, particularly those with sensitive skin or respiratory issues.

To use Lavandula angustifolia teas safely, take precautions by drinking them in moderation, avoiding consumption if pregnant or breastfeeding, and keeping them out of reach of children to minimize potential risks.

4. Melissa officinalis teas

Melissa officinalis teas, also known as lemon balm tea, have been traditionally used to treat insomnia due to its calming and sedative properties.

The herbal preparation helps to treat insomnia by promoting relaxation and reducing stress levels, making it easier to fall asleep and maintain a restful sleep.

The bioactive constituents of Melissa officinalis, including rosmarinic acid, apigenin, and luteolin, have been found to have a sedative effect on the nervous system, contributing to its sleep-promoting properties.

The benefits of Melissa officinalis teas in treating insomnia include improved sleep quality, reduced anxiety and stress levels, and enhanced overall well-being.

Recipe:

1. Gather 1 cup of Melissa officinalis leaves, 1 cup of boiling water, and a tea infuser.
2. Measure 2 tablespoons of honey (optional) and set aside.
3. Steep the Melissa officinalis leaves in boiling water for 5-7 minutes.
4. Strain the tea into a cup using the tea infuser and discard the leaves.
5. Add 2 tablespoons of honey (if using) and stir well before drinking.

Melissa officinalis teas can be beneficial in treating insomnia, but they may cause side effects such as stomach upset, nausea, and dizziness due to the high concentration of essential oils and volatile compounds.

To minimize potential risks, it is recommended to start with low doses, gradually increase the amount, and avoid using Melissa officinalis teas with other sedatives or stimulants, and to limit their consumption to short-term periods, typically up to two weeks.

5. Avena sativa teas

Avena sativa teas, also known as oat straw tea, have been traditionally used to treat insomnia due to their sedative and calming properties.

The herbal preparation helps to treat insomnia by promoting relaxation, reducing anxiety, and regulating sleep patterns, making it easier to fall asleep and stay asleep throughout the night.

The bioactive constituents of Avena sativa tea, including avenacosides and avenalumic acid, have been found to have a sedative effect on the nervous system, which contributes to its sleep-promoting properties.

The benefits of using Avena sativa teas to treat insomnia include improved sleep quality, reduced stress and anxiety, and a sense of relaxation and calmness, making it a natural and holistic approach to managing insomnia.

Recipe:

1. Gather 1 cup of Avena sativa (oat straw) and 1 cup of boiling water.
2. Measure 1 tablespoon of dried Avena sativa and add it to a tea infuser or a heat-resistant cup.
3. Pour 1 cup of boiling water over the Avena sativa and let it steep for 5-7 minutes.
4. Strain the tea into another cup using the tea infuser or a fine-mesh sieve.
5. Drink 1 cup of the Avena sativa tea 30 minutes before bedtime to help with insomnia.

Avena sativa teas can be used to treat insomnia, but potential side effects may include dizziness, headaches, and stomach upset in some individuals, particularly those with pre-existing conditions or allergies.

To use Avena sativa teas safely, take them in moderation, avoid mixing them with other sedatives or medications, and be aware of the potential interactions with other herbal remedies, as well as monitor your body's response and adjust usage accordingly.

6. Ginkgo biloba teas

Ginkgo biloba teas have been traditionally used to treat insomnia due to their sedative and calming properties, which help to promote relaxation and reduce stress levels.

The bioactive constituents of Ginkgo biloba, such as flavonoids and terpenoids, are believed to interact with the brain's neurotransmitters, including serotonin and GABA, to regulate sleep patterns and induce a state of calmness.

By enhancing sleep quality and duration, Ginkgo biloba teas can help alleviate insomnia symptoms and improve overall sleep hygiene.

The benefits of using Ginkgo biloba teas to treat insomnia include improved sleep quality, reduced stress and anxiety, and a sense of relaxation and calmness, making it a popular natural remedy for this common sleep disorder.

Recipe:

1. Gather 1 cup of boiling water and 1 teaspoon of dried Ginkgo biloba leaves.
2. Measure 1 tablespoon of dried Ginkgo biloba leaves and place them in a tea infuser or a small piece of cheesecloth.
3. Steep the Ginkgo biloba leaves in the boiling water for 5-7 minutes.
4. Strain the tea into a cup and discard the leaves.
5. Drink the tea 30 minutes before bedtime to help with insomnia.

Ginkgo biloba teas can be beneficial in treating insomnia, but possible side effects may include dizziness, headaches, and stomach upset due to its interaction with certain medications or exacerbating existing conditions like bleeding disorders.

Precautions to take when using Ginkgo biloba teas to treat insomnia include avoiding its use with sedatives, antacids, and blood thinners, and being cautious if you have a history of seizures, high blood pressure, or are pregnant or breastfeeding.

7. Zingiber officinale teas

Zingiber officinale teas, also known as ginger tea, have been traditionally used to treat insomnia due to its calming and sedative properties.

The bioactive constituents of ginger tea, including gingerols and shogaols, help to reduce inflammation and promote relaxation, which can aid in falling asleep.

The benefits of ginger tea in treating insomnia include improved sleep quality, reduced anxiety and stress levels, and enhanced mood regulation.

By consuming ginger tea before bedtime, individuals can take advantage of its natural sleep-promoting properties to alleviate insomnia symptoms and improve overall sleep health.

Recipe:

1. Gather 1 cup of boiling water, 1 tablespoon of dried Zingiber officinale root, and a tea infuser or strainer.
2. Measure 1 tablespoon of dried Zingiber officinale root and place it in the tea infuser or strainer.
3. Pour 1 cup of boiling water over the Zingiber officinale root in the infuser or strainer.
4. Steep the mixture for 5-7 minutes, then remove the infuser or strainer.
5. Drink the tea before bedtime to help with insomnia. Store any leftover tea in the refrigerator for up to 24 hours.

Zingiber officinale teas can be used to treat insomnia, but possible side effects may include stomach upset, nausea, and diarrhea due to its digestive stimulating properties.

To minimize potential side effects, take Zingiber officinale teas in moderation and avoid consuming it on an empty stomach, as this may exacerbate digestive issues, and also consider avoiding it in the evening to ensure a restful night's sleep.

8. Humulus lupulus teas

Humulus lupulus teas, also known as hops tea, have been used to treat insomnia due to their sedative properties, which help to calm the mind and body, promoting a restful night's sleep.

The bioactive constituents, including flavonoids, terpenoids, and essential oils, contribute to its sedative effects by interacting with the brain's GABA receptors and reducing anxiety.

The benefits of hops tea in treating insomnia include improved sleep quality, reduced symptoms of anxiety and stress, and enhanced relaxation, making it an effective natural remedy for individuals struggling with sleep disorders.

Regular consumption of hops tea can also lead to improved overall well-being and a reduced risk of developing chronic sleep-related issues.

Recipe:

1. Gather 1 cup of fresh Humulus lupulus flowers or 1 teaspoon of dried flowers.
2. Heat 1 cup of water in a pot until it boils.
3. Remove the pot from the heat and add the Humulus lupulus flowers.
4. Steep the flowers for 5-7 minutes, then strain the mixture.
5. Drink the tea before bedtime to help with insomnia.

Humulus lupulus teas can be an effective herbal remedy for treating insomnia, but it may also cause side effects such as dizziness, headaches, and stomach upset in some individuals.

To minimize potential risks, individuals should start with small amounts, be cautious when consuming it with other sedatives or medications, and avoid driving or operating heavy machinery after consuming the tea.

9. Scutellaria baicalensis teas

Scutellaria baicalensis teas, also known as Chinese skullcap tea, have been used for centuries to treat insomnia due to its sedative and calming properties.

This herbal preparation helps to treat insomnia by promoting relaxation, reducing anxiety and stress levels, and regulating the sleep-wake cycle.

The bioactive constituents present in Scutellaria baicalensis tea, such as baicalein and baicalin, possess flavonoid and coumarin properties that contribute to its sedative effects, helping to induce a restful and uninterrupted sleep.

The benefits of using Scutellaria baicalensis tea to treat insomnia include improved sleep quality, reduced sleep latency, and enhanced overall well-being, making it a natural and effective remedy for individuals struggling with this common health issue.

Recipe:

1. Gather 1 cup of dried Scutellaria baicalensis root and 1 cup of boiling water.
2. Measure 2 tablespoons of dried Scutellaria baicalensis root into a tea infuser or a heat-resistant cup.
3. Pour 1 cup of boiling water over the dried root.
4. Let it steep for 5-10 minutes. Strain the tea before drinking.
5. Drink the tea 30 minutes before bedtime to help with insomnia.

Scutellaria baicalensis teas can be used to treat insomnia, but they may cause side effects such as dizziness, nausea, and stomach upset due to their strong adaptogenic properties.

Precautions should be taken when using Scutellaria baicalensis teas for insomnia treatment, including avoiding use during pregnancy and breastfeeding, as well as being cautious when driving or operating heavy machinery due to potential drowsiness.

10. Cannabis sativa teas

Cannabis sativa teas have been traditionally used to treat insomnia due to their calming and sedative properties, which help to relax the mind and body, making it easier to fall asleep.

The bioactive constituents of Cannabis sativa, including cannabidiol (CBD) and terpenes, play a crucial role in treating insomnia by interacting with the body's endocannabinoid system and promoting a sense of relaxation and reduced anxiety.

By consuming Cannabis sativa teas, individuals can experience a reduction in stress and anxiety levels, leading to improved sleep quality and duration.

The benefits of using Cannabis sativa teas to treat insomnia include increased relaxation, reduced stress and anxiety, and improved sleep patterns, making it a popular natural remedy for those struggling with this common sleep disorder.

Recipe:

1. Gather 1 cup of boiling water and 1-2 teaspoons of dried Cannabis sativa flowers.
2. Steep the flowers in the boiling water for 5-7 minutes, then strain the mixture into a cup.
3. Add 1 tablespoon of honey to the tea to sweeten it, if desired.
4. Let the tea cool down for 2-3 minutes before consumption.
5. Drink the tea 30 minutes before bedtime to help with insomnia.

Cannabis sativa teas can be an effective remedy for treating insomnia, but using it may cause side effects such as dry mouth, dizziness, and increased heart rate.

To use Cannabis sativa teas safely, it's essential to start with low doses and gradually increase the amount as needed, be cautious when consuming before driving or operating heavy machinery, and avoid using it with other sleep aids or sedatives.

11. Silybum marianum teas

Silybum marianum teas, also known as milk thistle tea, have been traditionally used to treat insomnia due to their sedative properties.

This herbal preparation helps to treat insomnia by promoting relaxation and reducing stress levels, making it easier to fall asleep and stay asleep.

The bioactive constituents of Silybum marianum, including flavonoids and silymarin, have been found to have a calming effect on the nervous system, which contributes to its sleep-promoting properties.

The benefits of using Silybum marianum teas to treat insomnia include improved sleep quality, reduced anxiety, and a sense of relaxation and calmness.

Recipe:

1. Gather 1 cup of dried Silybum marianum flowers and leaves, and a tea infuser or a piece of cheesecloth.
2. Boil 1 cup of water in a pot and let it cool for 1 minute.
3. Place the Silybum marianum flowers and leaves in the tea infuser or cheesecloth, and steep in the boiled water for 5-7 minutes.
4. Strain the tea into a cup and discard the Silybum marianum flowers and leaves.
5. Drink 1 cup of the tea 30 minutes before bedtime, and avoid consuming it during the day.

Silybum marianum teas can be effective in treating insomnia due to their sedative properties, but possible side effects include dizziness, nausea, and stomach upset when consumed in excess.

Precautions should be taken to avoid interactions with other medications and to limit consumption to recommended doses to minimize the risk of side effects such as allergic reactions and liver damage.

12. Lavandula latifolia teas

Lavandula latifolia teas have been traditionally used to treat insomnia due to their calming and sedative properties, which help individuals relax and prepare for a restful night's sleep.

The bioactive constituents present in these teas, including linalool and linalyl acetate, have been shown to exhibit anxiolytic and hypnotic effects, making them an effective natural remedy for insomnia.

These herbal preparations help to treat insomnia by promoting relaxation, reducing stress and anxiety, and regulating sleep patterns, ultimately leading to improved sleep quality and duration.

The benefits of using Lavandula latifolia teas to treat insomnia include a reduction in symptoms of anxiety and depression, improved sleep hygiene, and increased overall well-being.

Recipe:

1. Gather 1 cup of dried Lavandula latifolia flowers.
2. Boil 1 cup of water.
3. Add 2 tablespoons of dried Lavandula latifolia flowers to the boiling water.
4. Steep for 5-7 minutes, then strain the tea.
5. Drink 1 cup of the tea 30 minutes before bedtime.

Lavandula latifolia teas can be used to treat insomnia, but it may cause side effects such as dizziness, nausea, and stomach upset in some individuals, especially when consumed in large quantities or over an extended period.

To use Lavandula latifolia teas safely, it is recommended to start with small amounts and gradually increase the dosage, and to avoid consuming it before driving or operating heavy machinery.

13. Vitex agnus-castus teas

Vitex agnus-castus teas have been traditionally used to treat insomnia due to its sedative and relaxing properties, which help to calm the mind and body.

The bioactive constituents, including flavonoids, phenolic acids, and terpenoids, contribute to its sleep-promoting effects by modulating the hormonal balance and reducing stress levels.

The herbal preparation helps to regulate the body's circadian rhythms and promote a restful sleep by interacting with the neurotransmitters and hormones involved in sleep regulation.

The benefits of consuming Vitex agnus-castus teas for insomnia include improved sleep quality, reduced symptoms of anxiety and stress, and a sense of overall well-being.

Recipe:

1. Gather 1 teaspoon of dried Vitex agnus-castus flowers and a cup of boiling water.
2. Pour the boiling water over the dried flowers in a cup or teapot.
3. Let the mixture steep for 5-7 minutes to allow the flavors to release.
4. Strain the mixture into another cup using a fine-mesh sieve or a piece of cheesecloth.
5. Drink the tea 30 minutes before bedtime to help with insomnia.

Vitex agnus-castus teas can be used to treat insomnia, but it may cause side effects such as dizziness, headaches, and nausea in some individuals.

To use Vitex agnus-castus teas safely, it's essential to start with a low dose, gradually increase as needed, and be aware of potential interactions with other medications, especially hormonal contraceptives, and to avoid using it during pregnancy or breastfeeding.