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What Teas Are Good For Sleep?

Looking for a natural way to unwind before bed? The right caffeine-free herbal teas can help you relax, support healthy sleep habits, and make your evening routine something you look forward to. Building a simple bedtime ritual with tea, along with good sleep hygiene, is a gentle way to set the stage for more restful nights.

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What Teas are Good For Sleep?

Quality sleep is essential for overall health and immune function. One of the best ways to improve your sleep is to prepare for it. The Sleep Foundation recommends a relaxing, consistent pre-bed routine, which can easily include a warm cup of caffeine-free herbal tea about 60 to 90 minutes before bedtime. This timing gives your body a chance to wind down and signals that sleep is coming.

woman in bed with a cup of tea

Support your body during the day

Daytime choices can influence nighttime rest. Foods and drinks rich in polyphenols, the beneficial plant compounds found in tea and many fruits, may support brain health over time. Enjoying teas like green, white, and purple tea during the day is a tasty way to add polyphenols to your routine. These teas do contain caffeine, so save them for the morning or early afternoon, and switch to caffeine-free blends in the evening.

Sleep tight loose-leaf tea next to tea cup

What herbal teas are good for sleep?

There are many caffeine-free herbs used traditionally for relaxation. Here are some popular options with evidence or long-standing use for sleep wellness:

  1. Lemongrass: Fragrant and citrusy, lemongrass contains aromatic compounds such as citral. Early research suggests it may have calming, anxiolytic properties, which can support relaxation before bed.

  2. Peppermint: Naturally soothing and antispasmodic, peppermint may help relax tense muscles and ease digestive discomfort, both of which can make it easier to settle in for sleep.

  3. Chamomile: One of the most studied bedtime herbs. Its antioxidant apigenin interacts with receptors in the brain that help reduce feelings of stress and encourage sleepiness.

  4. Valerian root: Used for centuries for sleep support. Studies are mixed, but many people find valerian helps them fall asleep faster and improves perceived sleep quality.

  5. Hibiscus: Vibrant and tangy, hibiscus is rich in antioxidants, including vitamin C, and may help support healthy blood pressure. While not a sedative, it blends well in relaxing evening teas.

  6. Lavender: Familiar floral aroma associated with calm. Lavender in tea or aroma form is often used to promote relaxation and support sleep quality.

  7. Lemon balm: A member of the mint family with a lemony scent. Small studies suggest it can help reduce occasional stress and support sleep.

  8. Hemp leaf: Naturally non-intoxicating and rich in plant terpenes, which are also found in hops, rosemary, and pine. Certain terpenes are being studied for calming properties. Many tea drinkers find hemp blends particularly soothing at night.

What is the best tea for good sleep?

Sleep Tight


Naturally caffeine-free and soothing, Sleep Tight combines chamomile flowers and valerian root to promote a calm, restful state. Aromatic peppermint and lemongrass add gentle brightness, while a touch of hibiscus rounds out the flavor. It is a customer favorite for winding down.


Ingredients

Lemongrass, Peppermint, Chamomile, Rosehip, Spearmint, Valerian Root, Hibiscus, Cornflower Petals, Natural Flavors

Loose leaf sleep tight tea on plate and in tea scoop next to cup of tea

We recommend blends that use several calming herbs together. While each herb can be enjoyed on its own, complementary botanicals often work well as a team. That is why we developed Sleep Tight, it brings these time-tested herbs together in one delicious bedtime tea.

Suggested use

  • When to drink: Enjoy 8 to 12 ounces about an hour before bed as part of your wind-down routine.
  • How to brew: For herbal blends, use 1 to 2 teaspoons of loose leaf per 8 ounces of water at a full boil, steep 5 to 7 minutes, then adjust to taste.
  • Make it a ritual: Sip while reading, journaling, or practicing light stretches. Keep screens dim to help your body shift toward sleep.
  • A quick note on safety: If you have underlying health conditions, are pregnant, or take medication, review the ingredients and check with your healthcare professional for potential interactions. Doses in tea are mild, but it is always wise to be sure.

"For many years I could not stay asleep. I tried many things until I decided to purchase a sample of this great tea. I now sleep throughout the night and feel refreshed and alert when I wake up in the morning."-Elaine

chamomile bilberry bliss loose tea in bowl next to a brewed cup

Other Herbal Teas For Sleep

Cozy and caffeine-free, this blend features anti-inflammatory kitchen favorites like turmeric and ginger, balanced by smooth honeybush and rooibos. It is a comforting choice for relaxing at the end of the day.


Ingredients: Organic Honeybush, Organic Rooibos, Organic Turmeric, Organic Cinnamon, Organic Pepper, Organic Ginger, Natural Lemon and Vanilla Flavors

Chamomile blossoms harmonize with lavender and rose petals for a soothing nightcap. Bilberries, the European cousin of blueberries, bring antioxidants, and rosehips provide a gentle boost of vitamin C. The flavor is delicate and lightly fruity.

Ingredients: Wild Bilberry, Chamomile, Lavender, Rose Petals, Rosehips, Pink Peppercorn

Slip into a sense of calm with the refreshing combination of lavender and peppermint. Light and clean, it is an easy daily choice for evening relaxation.

Ingredients: Lavender, Peppermint

Hemp teas that are good for sleep

A gentle, naturally caffeine-free blend crafted to relax the nerves and quiet the mind. Peppermint, spearmint, chamomile, and hibiscus pair beautifully with our indoor-grown hemp leaf.

Ingredients: Hemp Leaves, Peppermint, Spearmint, Honeybush, Chamomile, Hibiscus, Calendula, Rose, Osmanthus Petals

A whimsical blend of garden herbs with blueberry and ginger notes. These caffeine-free ingredients create a deliciously calming cup.

Ingredients: Hemp Leaves, Apple Pieces, Ginger Pieces, Blackberry Leaves, Blueberries, Heather Blossoms, Lemongrass, Lemon Balm, Lemon Verbena, Cornflower, Sugar Crystals, Natural Flavor

A serene hemp tea with chamomile, mint, hibiscus, and valerian root, crafted to help you end the day in peace and harmony.

Ingredients: Hemp Leaves, Lemongrass, Peppermint, Chamomile, Rosehip, Spearmint, Valerian Root, Hibiscus, Cornflower Petals, Organic Compliant Natural Flavors

Simple tips to get the most from bedtime tea

  • Choose caffeine-free herbal blends in the evening.
  • Stop caffeine at least six hours before bedtime.
  • Keep your last cup about 60 to 90 minutes before lights out to reduce overnight bathroom trips.
  • Make it consistent. A predictable ritual helps train your body for sleep.

Ready to build your bedtime routine? Explore Sleep Tight and our full collection of relaxing herbal blends to find your perfect nightcap.

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