Trouble Sleeping? These Are the Best Teas to Help You Fall and Stay Asleep
When choosing the best tea for sleep, first think about the ingredients and the kind of support you need. Some teas contain a blend of herbs that target anxiety or stress, while others promote deep relaxation. To help you find the best teas for sleep, we reviewed the ingredients of various teas, spoke with dietitians, and combed through the latest research to create this list. Here are our top picks for the best teas for sleep, each carefully chosen based on effectiveness, ingredient quality, and expert recommendations.
Our Top Picks for the Best Teas for Sleep
- Best bedtime blend: Twinings Camomile, Honey & Vanilla
- Best with lavender: Tea Forte Serenity Herbal Tea
- Best with turmeric: Chai.com Caffeine-Free Glow Chai Mix
- Best with valerian root: Traditional Medicinals Nighty Night Extra Tea
- Best chamomile: Palais des Thés Organic Chamomile Tea
- Best tisane: Nepal Tea Collective Kathmandu Cosmos Caffeine-Free Organic Herbal Chai Blend
- Best with peppermint: Mark T. Wendell Tea Company Evening Comfort Herbal Tisane
- Best with lemon balm: Mark T. Wendell Tea Company Sundown Herbal Tisane
When to Consult Your Doctor
It’s normal to have trouble sleeping every once in a while. But having regular issues with falling or staying asleep are good reasons to see a doctor. If you’ve already made some changes to your everyday routine, like cutting back on caffeine and screens before bed, we suggest seeing a doctor. They can help find out if any underlying issues might be making it harder for you to get quality shut-eye.
“When someone is having trouble sleeping, I don’t start with habits — I start by asking why,” says Leisan Echols, RDN, CSCS, an exercise physiologist in New York City. “If sleep issues have been ongoing, I want to rule out deeper factors like a nutrient deficiency or an underlying medical condition.”
If you often have trouble sleeping or you’re severely tired during the day, let your doctor know. If you notice any changes in how you breathe while you sleep, or if you snore and haven’t discussed it with your doctor, it’s a good idea to get these symptoms checked as well.

Best Bedtime Blend
Twinings Camomile, Honey & Vanilla
Pros
- Chamomile may help promote sleep
- Naturally caffeine-free
- Features sweet honey and vanilla flavors
- Twinings works with sustainable and ethical farmers
Cons
- Conventional ingredients may be grown using the herbicide glyphosate
Key Specs
- Featured ingredients: Chamomile
- Contains caffeine: No
- Organic ingredients: No
This Twinings tea earned its spot as our pick for the best bedtime blend because of the calming collection of ingredients — including chamomile, honey, and vanilla — that promote relaxation at the end of a long day.
Chamomile is traditionally used in caffeine-free teas, and it has a mild flavor that pairs well with the honey and vanilla flavors of this tea. I tested this herbal tea from Twinings and loved its slightly sweet flavor. As someone with chronic insomnia, I’ve made my bedtime routine the cornerstone of my evening. Sipping this tea just before bed has been a wonderful addition to my nightly ritual.

Best With Lavender
Tea Forte Serenity Herbal Tea
Pros
- Lavender use may reduce stress and encourage sleep
- Certified USDA organic
- Available as loose leaf in a recyclable canister
Cons
- Contains licorice, which should be used in moderation
- One of the more-expensive teas for sleep
Key Specs
- Featured ingredients: Spearmint, peppermint, lavender, lemon balm, nettle leaves, juniper berry
- Contains caffeine? No
- Organic ingredients: Yes
We also love this blend from Tea Forte because it features mint and lemon balm, which help balance out the taste of lavender. During testing, we adored the quality of these premium loose-leaf teas. We especially loved the beautiful packaging in which they’re stored.

Best With Turmeric
Chai.com Caffeine-Free Glow Chai Mix
Pros
- Turmeric can help reduce pain and inflammation
- Mix can be combined with milk or water
- Features delicious chai-inspired spices
- Organic
Cons
- Only available in 100-cup quantities
Key Specs
- Featured ingredients: Turmeric, black peppercorn, cardamom, cinnamon, cloves, ginger, nutmeg
- Contains caffeine: No
- Organic ingredients: Yes
While chai is commonly a caffeinated tea, we chose the Glow Chai Mix from Chai.com because this caffeine-free blend for golden milk is a delicious and calming addition to any nighttime routine.
Curcumin can also help to improve mood, decreasing depression and anxiety by boosting the brain chemicals dopamine and serotonin.
The Glow Chai Mix contains turmeric, cinnamon, and ginger, says editorial director Simone Scully. “It was smooth, and I liked drinking it with and without milk,” she says.

Best With Valerian Root
Traditional Medicinals Nighty Night Extra Tea
Pros
- Effective blend of ingredients to help promote relaxation and sleep
- Peppermint may support digestive health
- Organic, non-GMO ingredients
- Pleasant, minty flavor from peppermint leaf
Cons
- Valerian root may cause diarrhea for some users
- May make heartburn worse
- Contains licorice
Key Specs
- Featured ingredients: Lemon balm, valerian root, passionflower, peppermint, licorice
- Contains Caffeine: No
- Organic Ingredients: Yes
Traditional Medicinals Nighty Night Extra earned its spot on our list because of its thoughtful blend of ingredients — including lemon balm, valerian root, passionflower, and peppermint — that naturally support relaxation and improve sleep quality.

Best Chamomile
Palais des Thés Organic Chamomile Tea
Pros
- Chamomile can improve sleep quality
- May aid in digestion
- Organic
Cons
- Some tea drinkers may not enjoy single-ingredient tea
Key Specs
- Featured ingredients: Chamomile
- Contains caffeine: No
- Organic ingredients: Yes
This organic tea from Palais des Thés is our choice for the best chamomile tea for sleep based on the quality of the chamomile and the tea’s reputation among lifelong chamomile drinkers.
“Chamomile contains apigenin, a plant compound that may help calm the nervous system and ease the transition into sleep,” says Echols. “Some clients say they feel more relaxed or less restless after a cup before bed.”
Scully also tested this tea. “It's caffeine-free, so it is great for evenings,” she says. “This is the tea I'd give any of my friends who have trouble falling asleep.”

Best Tisane
Nepal Tea Collective Kathmandu Cosmos Caffeine-Free Organic Herbal Chai Blend
Pros
- Naturally caffeine-free
- Chai-style tea featuring lemongrass and orange peel
- Lemongrass use may improve the quality of sleep
Cons
- Spicy flavor may be too strong for some
Key Specs
- Featured ingredients: Ginger, black cardamom, lemongrass, cinnamon leaves, orange peel
- Contains caffeine: No
- Organic ingredients: Yes
We chose Kathmandu Cosmos as the best tisane for sleep because its blend of herbs and botanicals makes for a delicious, naturally caffeine-free drink. Tisane is the name of a blend of roots, herbs, flowers, and leaves that doesn’t contain the actual tea plant. This Nepal Tea Collective pick features a blend of lemongrass and orange peel, along with ginger and black cardamom for a spicy kick.
“The quality of Nepal Tea Collective teas is incredible,” says editor Olivia Campbell. “Vacuum-sealed, loose-leaf tea to be envied: It brews up perfectly and tastes fabulous with or without milk and sweetener.”

Best With Peppermint
Mark T. Wendell Tea Company Evening Comfort Herbal Tisane
Pros
- Peppermint use can help reduce anxiety before bed
- Lemon use may improve quality of sleep
- Naturally caffeine-free
Cons
- Doesn’t contain more-potent sleep aids compared with other blends
Key Specs
- Featured ingredients: Peppermint leaves, ginger pieces, and lemon peel
- Contains caffeine: No
- Organic ingredients: No
This tea is available in small quantities, sample sizes, and 1-pound portions.

Best With Lemon Balm
Mark T. Wendell Tea Company Sundown Herbal Tisane
Pros
- Potent combination of calming herbs
- Naturally caffeine-free
- Delicious combination of citrus and floral flavors
Cons
- Only available as a loose-leaf tea
Key Specs
- Featured ingredients: Lemon balm, peppermint, blackberry leaves, lemongrass, chamomile, lavender, rose petals, orange blossoms, and heather blossoms
- Contains caffeine: No
- Organic ingredients: No
The Sundown Herbal Tisane is another tea from the Mark T. Wendell Tea Company that we felt deserved a spot on our list. It combines lemon balm with a variety of restful herbs, including lavender, chamomile, and peppermint leaves.
This loose-leaf tea is available in small quantities and sample sizes. It's also available in 1-pound portions that make up to 160 cups of tea. I love this tea for a cozy cup sweetened with honey before bed, or for a big batch of iced tea I can sip throughout the day.
How We Chose the Best Teas for Sleep
I’m a health journalist with over 10 years of experience researching, reviewing, and writing about personal health products, nutrition, and wellness. To ensure any tea on this list was recommended based on solid evidence, we consulted peer-reviewed research on the ingredients of each tea.
We also interviewed two healthcare professionals: Lynette Gogol, DO, a triple board–certified neurologist and lifestyle medicine physician in Houston, with advanced training in holistic health and naturopathy; and Leisan Echols, RDN, CSCS, an exercise physiologist in New York City. We gathered their insights on the best teas for sleep and asked their advice about how tea can support a healthy sleep routine.
Because we know you want to enjoy the teas you drink before bed, we tested all the options on this list. We included only teas that are pleasant to drink, and I look forward to steeping a cup from this list each night before bed.
What to Look for When Buying the Best Teas for Sleep
If you’re looking for a tea that will help you get deeper, higher-quality sleep, there are a few things to keep in mind. Teas are available with a wide range of ingredients, and not all teas will promote restfulness. Sipping certain teas might even make your sleep worse. Here are the things to keep in mind before making your next cup:
- Calming Ingredients Look for teas that contain ingredients like chamomile, peppermint, lemongrass, lavender, and valerian root. For example, chamomile is well-loved as a bedtime tea because it can help improve the quality of sleep, while valerian root has a calming effect that can promote better sleep.
- Caffeine-Free “Teas that contain caffeine should generally be avoided close to bedtime, with the last cup consumed about eight hours before bedtime,” says Dr. Gogol. “Even small amounts of caffeine can delay sleep onset and disrupt sleep quality, particularly for people who are more sensitive to caffeine or metabolize it slowly.”
- Organic Certification Opt for organic teas when possible to avoid potentially harmful pesticides and unnecessary chemicals. Look for USDA Organic Certification on the package, which indicates that the United States Department of Agriculture evaluated the tea maker’s practices and determined that the company followed official regulations.
- Ingredient Quality Choose high-quality, whole-leaf tea rather than low-quality dust or blends, which tend to have more flavor. Whole-leaf tea is generally considered superior to blends or dust, because it’s closer to the plant's original state and has been minimally processed.
Do Sleep Teas Really Work?
“Certain teas can support sleep by calming the nervous system and helping the brain shift out of high alert mode,” says Gogol. Drinking these teas doesn’t force sleep, as taking a prescription sleep medication might. But sipping these teas can help reduce stress and quiet your brain, making it easier to relax before bed.
Drinking sleep teas may also improve sleep by supporting a relaxing bedtime routine. “Preparing tea creates a natural transition from being stimulated to settling down,” says Gogol. “Over time, repeating this same bedtime routine trains the brain to expect sleep, making it easier to fall asleep.”
What Helps You Sleep as Soon as Possible?
“Sleep is not something you switch on,” says Gogol. “It is something you prepare for.”
Because of this, it may not be possible to find a “magic bullet” that helps you get to sleep quickly at the end of a long day. Instead, Gogol recommends developing simple habits throughout the day to help yourself prepare for a restful night. These habits, often called sleep hygiene, include waking up at the same time each day and getting light exposure early in the day.
In the afternoon, give up caffeinated beverages that can make it hard to wind down before bed at night. As you approach bedtime, practice rituals that prepare your mind and body for sleep, says Gogol. For example, turn down the lights, and swap out screens for a tech-free activity like reading a book.
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Before joining Everyday Health, Simone was an editorial director of health and parenting commerce and service content at Dotdash Meredith. She oversaw a team of editors and writers that published content across nine different sites, including the Verywells, Parents, Health, and Shape. Prior to this, she also worked as an editor at The Weather Channel's Weather.com, Upworthy, theSkimm, and Business Insider. A project Simone oversaw at Weather.com on the health and environmental impacts of global water shortages won several awards in 2020, including the CMA award for Best Series of Articles, an IAC award, and an Eppy award, among others.
Simone received a master's degree in Journalism from Columbia University's Graduate School of Journalism, where she focused on science and health long-form reporting and photojournalism. Her master's thesis explored the treatment of prolonged grief disorder following a miscarriage or the loss of a child. She was also awarded the John Horgan Award for Critical Science and Health Journalism at graduation.
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Campbell received a journalism degree from Virginia Commonwealth University and a master's in science writing from Johns Hopkins University, where she now acts as a thesis advisor. She is a member of the National Association of Science Writers.
Campbell lives outside Philadelphia with her husband, three children, and two cats.
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