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Tired of Tossing and Turning? Check Out Our Expert-Backed Picks for the Best Teas for Sleep in 2025

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Published on January 10, 2025
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Struggling to fall asleep? We’ve all been there, and it’s incredibly frustrating. Getting enough sleep is important — research has found that insufficient sleep can negatively impact your physical and mental health.

 Quality sleep affects your brain, mood, and overall health as it supports everything from heart health to your metabolism. Getting enough rest also lowers the chance of an accident caused by tiredness, whether at work or on the road. In addition, quality sleep has been shown to improve depression, anxiety, and stress levels.

A cozy cup of tea before bed may be just what you need. Some teas don’t just relax you; they signal your body that it’s time to snooze, helping you drift off more easily. Teas made with calming herbs like chamomile, valerian root, and lavender are go-tos for better sleep. Research shows that certain plant extracts can help improve sleep quality, especially for those with mild sleep issues.

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, consulted 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 Tea for Sleep Overall

Traditional Medicinals Nighty Night Extra

$5.32 at Amazon
Buy on Amazon $5.32

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

  • May exacerbate heartburn
  • Valerian root may cause diarrhea for some users
  • Uses strings, tags, and staples, so it is not as eco-friendly as other brands on our list
  • Best for: Sleep overall
  • Key ingredients: Valerian root, passionflower, lemon balm leaf, peppermint leaf
  • Caffeine-free: Yes
  • Organic: Yes

Traditional Medicinals Nighty Night Extra earned its spot on our list of the best teas for sleep because of its thoughtful blend of ingredients — including valerian root, passionflower, lemon balm leaf, and peppermint leaf — that naturally support relaxation and improve sleep quality.

Valerian root has been shown in studies to promote restful sleep by calming the nervous system. A systematic review and meta-analysis published in 2020 found that valerian root may be a helpful herb in treating anxiety and sleep issues without the grogginess often associated with over-the-counter sleep aids.


Passionflower has traditionally been used for its calming properties. Research supports its role in reducing anxiety and improving sleep. One study found that passionflower can enhance overall sleep quality by increasing levels of gamma-aminobutyric acid (GABA), a neurotransmitter that reduces brain activity and helps the mind relax.


The tea also includes lemon balm leaf, an herb well known for its soothing effects. A clinical trial found that lemon balm may help reduce stress and anxiety, common barriers to a good night’s sleep. By promoting calmness, lemon balm can help prepare your body and mind for rest.

Peppermint leaf adds a refreshing touch while supporting digestion, which can be helpful if digestive issues disrupt your sleep.

 While not a direct sedative, peppermint has relaxing properties that help create an overall calming experience to complement the more potent sleep aids in this blend.


Traditional Medicinals Nighty Night Extra uses organic, non-GMO ingredients and has a pleasant, minty flavor that’s easy to enjoy. However, valerian root may cause diarrhea for some people, and peppermint might exacerbate heartburn or gastroesophageal reflux disease for certain users.

 But on the whole, it's an excellent choice if you’re looking for a natural way to unwind and improve your sleep without relying on over-the-counter sleep aids or medications.

Best Tea for Sleep With Chamomile

Teatulia Chamomile Tea

$21.95 at Amazon
Buy on Amazon $21.95

Pros

  • Made with organic whole chamomile, which is shown to promote relaxation
  • No strings, tags, or staples reduce waste
  • All packaging is compostable

Cons

  • May not be suitable for pregnant women
  • Lack of strings and tags can make it more difficult to remove the tea bag
  • Best for: Chamomile
  • Key ingredients: Chamomile
  • Caffeine-free: Yes
  • Organic: Yes
Teatulia Chamomile Tea made our list of the best teas for sleep due to its high-quality, organic ingredients and simple flavor profile. Chamomile is widely known for its calming properties, making it a great choice if you’re looking to unwind before bed. Chamomile interacts with receptors in your brain, potentially reducing anxiety and promoting relaxation.


A study published in 2017 investigated the effects of chamomile extract on sleep quality among older adults. Researchers found that chamomile significantly improved sleep quality for these participants, suggesting its potential as a safe and effective remedy if you’re struggling with insomnia or restless nights.


Similarly, a study published in 2016 found that postpartum women experienced better sleep after drinking chamomile tea compared with those who didn’t.

 It’s important to note that while chamomile is generally safe for postpartum women, pregnant women should avoid it, as regular use has been linked to a higher risk of preterm labor or miscarriage.


Teatulia Chamomile Tea stands out for its organic whole chamomile. We also appreciate the company's commitment to eco-friendly practices. There are no strings, tags, or staples, and all of the packaging is compostable. The lack of strings and tags could make removing the tea bag a bit tricky, but we think it's worth it to help reduce waste and support environmentally friendly practices.

Best Tea for Sleep With Valerian Root

Numi Sweet Slumber

$19.95 at Amazon
$24.50Now 19% Off
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Pros

  • Provides a blend of herbs shown to help promote sleep
  • Made with organic herbs
  • Climate-neutral certified
  • Created the Numi Foundation

Cons

  • Valerian root may cause diarrhea for some users
  • Licorice root may interact with certain medications
  • May not be suitable for pregnant women due to its chamomile content
  • Best for: Valerian root
  • Key ingredients: Valerian root, chamomile, lavender, lemon balm leaf, licorice root, passionflower
  • Caffeine-free: Yes
  • Organic: Yes

Numi Sweet Slumber landed on our list as the best tea for sleep with valerian root because of its carefully crafted combination of organic herbs known for calming properties, each helping promote relaxation and a good night’s sleep.

“Valerian root is commonly found in herbal tea blends intended for sleep because it works similarly to a sedative, helping calm the central nervous system for restful sleep,” says Karman Meyer, RDN. “Studies have shown that not only does valerian root assist with falling asleep, it may also improve sleep quality.” Meyer adds that valerian root may need to be taken for two to four weeks before you notice improvements in sleep quality.

Valerian root has a slightly off-putting smell, so it’s often combined with other relaxing herbs like chamomile, lavender, and lemon balm to make a sleep-inducing tea. The chamomile in Numi’s Sweet Slumber tea can help reduce anxiety and promote relaxation for improved sleep. Lavender is widely known for its relaxing scent and ability to reduce anxiety, promoting better sleep.

 Lemon balm, as research suggests, may reduce stress and anxiety, helping calm your mind before bed.


We like the addition of licorice root to this tea. One study on mice suggests that it may help increase chemicals in the brain, like GABA, which helps calm the mind and may improve sleep quality.

 Similar to licorice root, passionflower has been shown to reduce anxiety and improve sleep by boosting your brain’s GABA levels.

Numi is climate-neutral certified, and its nonprofit, the Numi Foundation, focuses on providing food relief to low-income families and older adults, demonstrating the company's commitment to giving back.

However, there are a few things to consider. Some users may experience diarrhea from valerian root, and licorice root could interact with certain medications, so it’s important to check with your healthcare provider if you take any prescription drugs.

 In addition, pregnant women might want to avoid this tea due to its chamomile content.

Best Tea for Sleep With Ashwagandha

Pukka Peace Balanced Tranquility

$18.50 at Amazon
$20.38Now 9% Off
Buy on Amazon $18.50

Pros

  • A blend of herbs to help reduce stress and support relaxation and sleep
  • Made with organic herbs
  • Fair trade certified
  • Participant in 1 Percent for the Planet

Cons

  • May exacerbate heartburn
  • Licorice root may interact with certain medications
  • May not be suitable for pregnant women due to its chamomile content
  • Best for: Ashwagandha
  • Key ingredients: Ashwagandha, chamomile, spearmint leaf, licorice root, lavender
  • Caffeine-free: Yes
  • Organic: Yes
Pukka Peace Balanced Tranquility is on our list of the best teas for sleep for its addition of ashwagandha, which has been used for thousands of years to support the body’s stress response. A small study shows that it may help lower cortisol, the stress hormone, which can improve relaxation and promote more restful sleep, making this tea a great choice if you’re struggling to unwind at night.


Chamomile and licorice root, also in this Pukka blend, have been shown to promote relaxation and improve sleep quality, too. And the spearmint leaf not only adds a refreshing flavor but may help ease digestive issues that may be keeping you up at night.

 Lavender, known for its calming scent, has been linked to improved sleep quality and reduced anxiety in studies.

We love Pukka’s blend of organic herbs known for their ability to reduce stress and promote relaxation. We appreciate that the brand uses fair-trade ingredients and supports ethical sourcing practices. We also admire its participation in 1 Percent for the Planet, showing its commitment to giving back to the environment by donating a portion of sales to support environmental causes.

Keep in mind that if you’re prone to heartburn, the spearmint in this tea may aggravate your symptoms, so you may want to opt for a blend without mint. Licorice root could interact with certain medications, so it's always best to check with your doctor before adding this tea to your nighttime routine. Because of the chamomile, pregnant women might want to steer clear of this tea blend.


Best Tea for Sleep With Lavender

Clipper Organic Snore & Peace

$9.50 at Walmart
$20.21Now 53% Off
Buy on Walmart $9.50

Pros

  • A blend of herbs shown to support sleep
  • Made with organic herbs
  • Fair trade certified
  • B Corp certified

Cons

  • May exacerbate heartburn
  • May not be suitable for pregnant women due to its chamomile content
  • Best for: Lavender
  • Key ingredients: Lavender, chamomile, lemon balm, lemongrass, spearmint
  • Caffeine-free: Yes
  • Organic: Yes
Clipper Organic Snore & Peace made our list of the best teas for sleep because it includes lavender in its blend of herbs to help calm even your most restless nights. "The aromatics in lavender may be as calming as they are sweet," says Lauren O'Connor, RDN. "The components found in lavender, known as linalool and linalyl acetate, help reduce anxiety while promoting restfulness."


Chamomile is another soothing herb in this Clipper tea. It’s often used for its mild sedative effects, and studies show that chamomile can help improve sleep quality, especially in people with anxiety or those struggling to relax before bed.


Lemon balm, lemongrass, and spearmint are part of this blend as well. Lemon balm, also known for its soothing properties, has been shown to reduce stress and anxiety, and help you unwind before bed.

 There are no studies on humans, but studies on animals suggest that lemongrass has sedative effects.

 Spearmint may help support digestion, which is helpful if nighttime bloating or discomfort are keeping you awake.

Clipper is fair trade and B Corp certified, which adds a layer of trust and social responsibility to your purchase.

On the downside, if you experience heartburn, you might want to be cautious, as the spearmint in the tea may aggravate symptoms. In addition, pregnant women may need to avoid this tea due to its chamomile content.

Best Tea for Sleep With Passionflower

Buddha Teas Passion Flower Tea

$7.62 at Amazon
$8.03Now 5% Off
Buy on Amazon $7.62

Pros

  • Contains passionflower, which may help reduce anxiety to promote sleep
  • Organic ingredients
  • Partners with Trees for US program

Cons

  • Uses strings, tags, and staples, so it is not as eco-friendly as other brands on our list
  • Single-ingredient tea may not provide the multilayered benefits of blended sleep teas
  • Best for: Passionflower
  • Key ingredients: Passionflower
  • Caffeine-free: Yes
  • Organic: Yes

Buddha Teas Passion Flower Tea landed on our list of the best teas for sleep thanks to its simple yet effective ingredient: passionflower.

Passionflower helps ease a variety of issues, including stress, insomnia, and anxiety. A clinical trial found that passionflower can help manage stress and improve sleep quality, particularly for people with stress-induced insomnia.

 Researchers believe that chrysin, a beneficial plant compound found in passionflower, is responsible for easing anxiety and depression, promoting relaxation, and helping improve mood.


We like that the tea is made with organic passionflower. An added environmental perk, the Buddha company partners with the Trees for US program, which plants millions of trees per year through the National Forest System.

If you’re looking for a straightforward, natural way to improve sleep quality, this tea’s simplicity is a big draw. However, as a single-ingredient tea, it may not deliver the multilayered benefits of a blended tea.

Best Tea for Sleep With Skullcap Herb

Buddha Teas Sleepy Temple Blend

$8.84 at Amazon
Buy on Amazon $8.84

Pros

  • Contains a unique blend of herbs shown to promote calm and relaxation
  • Organic ingredients
  • Partners with the Trees for US program

Cons

  • Uses strings, tags, and staples, so it is not as eco-friendly as other brands on our list
  • May not be suitable for pregnant women due to its chamomile content
  • Best for: Skullcap herb
  • Key ingredients: Skullcap herb, chamomile, lavender
  • Caffeine-free: Yes
  • Organic: Yes
Buddha Teas Sleepy Temple Blend made our list of the best teas for sleep because its calming blend of herbs includes skullcap, a key ingredient in promoting relaxation. Skullcap gets its name from the shape of its small flowers, which resemble medieval helmets, or skullcaps. This traditional herb has been used throughout history to help reduce anxiety and support better sleep.


This tea also includes chamomile, which is well known for its relaxing properties. Chamomile has mild sedative effects and can help relax your nervous system and calm your body, preparing you for sleep.

 We also like that Buddha Teas Sleepy Temple Blend uses lavender, which not only has a calming scent but also may help calm your mind.


Together, skullcap, chamomile, and lavender create a nice blend that gently helps you unwind and prepare for a restful night’s sleep. We love that Buddha Teas uses organic ingredients and partners with the Trees for US program, so every purchase helps support reforestation efforts.

The tea bags do use strings, tags, and staples, so they are not quite as eco-friendly as some of the other options we’ve highlighted. Also, the chamomile in this blend may not be the best choice for pregnant women.

Best For
Key Ingredients
Caffeine-free
Organic
Traditional Medicinals Nighty Night Extra
Sleep overall
Valerian root, passionflower, lemon balm leaf, peppermint leaf
Yes
Yes
Buy Now
Teatulia Chamomile Tea
Chamomile
Chamomile
Yes
Yes
Buy Now
Numi Sweet Slumber
Valerian root
Valerian root, chamomile, lavender, lemon balm leaf, licorice root, passionflower
Yes
Yes
Buy Now
Pukka Peace Balanced Tranquility
Ashwagandha
Ashwagandha, chamomile, spearmint leaf, licorice root, lavender
Yes
Yes
Buy Now
Clipper Organic Snore & Peace
Lavender
Lavender, chamomile, lemon balm, lemongrass, spearmint
Yes
Yes
Buy Now
Buddha Teas Passion Flower Tea
Passionflower
Passionflower
Yes
Yes
Buy Now
Buddha Teas Sleepy Temple Blend
Skullcap herb
Skullcap herb, chamomile, lavender
Yes
Yes
Buy Now

When to Consult Your Doctor?

If you’ve been struggling with sleeplessness or insomnia for more than a few weeks, it might be time to consult with your healthcare professional. Occasional trouble sleeping is normal, but when it becomes a consistent issue, it could signal an underlying condition like anxiety, stress, or even a sleep disorder.

If you’ve tried natural remedies like sleep teas or lifestyle changes and still find it difficult to fall or stay asleep, seeking medical advice may help you identify the root cause and explore other treatments. It’s especially important to check in with your doctor if sleeplessness impacts your daily life or causes you to feel excessively tired during the day.

How We Reviewed the Best Teas for Sleep

In reviewing the best teas for sleep, we wanted to ensure that our recommendations were trustworthy and based on solid evidence. Each product was carefully examined to analyze its ingredients for effectiveness and quality. We looked for herbs and compounds that promote relaxation, improve sleep quality, and support overall wellness. To deepen our understanding, we interviewed three dietitians, gathering their insights on the best teas for sleep and how certain ingredients may help those struggling with restless nights.

With nearly 20 years of experience as a registered dietitian specializing in nutrition and wellness, I have a solid foundation evaluating health products. I've worked with clients to improve their sleep habits through dietary changes, and I understand the science behind the ingredients commonly found in herbal teas. With my mix of hands-on experience and expert insights, I’m able to give you trustworthy recommendations that can truly make a difference in improving your sleep routine.

What to Look For When Buying Tea for Sleep

When you're considering the best teas to help you catch some quality z's, keep in mind a few key factors. Not all teas are the same, especially when it comes to promoting sleep, so you’ll want to look for specific ingredients known for their calming properties and ensure that the product meets your preferences and needs. Here are some important features to consider before making your purchase:

  • Key Ingredients Look for calming herbs like chamomile, valerian root, lavender, and skullcap, which help reduce anxiety and promote sleep.
  • Organic Certification Opt for organic teas when possible to avoid potentially harmful pesticides and unnecessary chemicals.
  • Caffeine-Free "Look at the ingredients label to be sure the tea you are purchasing doesn't contain unexpected caffeine," says Stephanie Dunne, RDN. "It is quite common for mint and green teas to be combined. While the mint will be relaxing, the effect may not be enough to overcome the caffeine in the green tea.”
  • Ingredient Quality Check for high-quality, whole-leaf tea, rather than low-quality dust or blends, as it tends to have more flavor and health benefits.

Why Am I Having Trouble Sleeping?

You may be having trouble sleeping due to physical or psychological factors. One common cause is stress or anxiety, which can lead to racing thoughts that may make it hard for you to relax. Lifestyle choices like drinking caffeine or alcohol too close to bedtime, irregular sleep schedules, and excessive screen time before bed can disrupt your body’s natural sleep-wake cycle.

Medical conditions can also contribute to sleep issues. Sleep apnea, chronic pain, or certain medications can interfere with your ability to get quality rest. Hormonal changes, particularly in women during menopause or pregnancy, can further complicate sleep patterns. Working with your healthcare provider to understand the underlying causes of your sleep issues can help you find the right solutions, whether that involves lifestyle adjustments, natural remedies like sleep teas, or further professional guidance.


Do Sleep Teas Really Work?

Sleep teas can be effective for some people, especially if you struggle with mild sleep disturbances or have difficulty winding down before bed. Many sleep teas contain calming herbs like chamomile, valerian root, or lavender — traditionally used to promote relaxation and reduce anxiety. These ingredients gently signal your body that it’s time to rest, potentially making it easier to fall asleep.


However, it's important to note that while sleep teas may support better sleep, they aren't a cure-all. If you’re dealing with chronic insomnia or more severe sleep issues, it's a good idea to talk with your healthcare provider to explore potential underlying causes.

Is It Okay to Drink Sleep Tea Every Night?

Drinking sleep tea every night is perfectly fine for many people, especially if it contains gentle, natural ingredients like chamomile or lavender. These herbs are often used to promote relaxation and improve sleep quality without causing dependency or significant side effects.

However, it's always best to speak with your healthcare provider before adding tea to your nighttime routine, as some ingredients in tea may interact with medications or have contraindications for certain health conditions.


Who Should Not Drink Tea to Help Sleep?

While sleep teas can be a soothing bedtime ritual for many, certain groups of people might want to think twice before using them. For example, if you’re pregnant, chamomile might not be safe; it has been linked to a higher risk of preterm labor or miscarriage.


If you’re on medications, some herbs may interact with your prescriptions. For example, licorice root has been shown to interact with ACE inhibitors, diuretics, digoxin, and insulin. It’s best to consult with your healthcare professional before drinking sleep tea regularly.

Furthermore, if you’re prone to heartburn, you may want to steer clear of teas with mint, including peppermint and spearmint, as they might exacerbate the condition for certain people.

What Ingredients in Tea Could Help You Sleep?

If you're looking for tea to help you sleep, keep an eye out for several important ingredients:

  • Valerian root has been shown in studies to promote restful sleep by calming the nervous system.
  • Passionflower may support overall sleep quality by increasing levels of GABA.
  • Lemon balm leaf may help reduce stress and anxiety, which are common barriers to a good night’s sleep.
  • Chamomile is widely known for its calming properties and works by interacting with receptors in your brain, potentially reducing anxiety, promoting relaxation, and improving sleep.
  • Ashwagandha may help lower cortisol, the stress hormone, which can improve relaxation and promote more restful sleep.
  • Lavender has a relaxing scent that may help calm the mind while improving sleep quality.
  • Skullcap may help reduce anxiety and support better sleep.
  • Peppermint has relaxing properties that help create an overall calming experience so you can relax and unwind.

FAQs

What are some common side effects of teas that help you sleep?

While sleep teas can be a natural way to relax and improve your sleep, they can come with some mild side effects for some people. For example, valerian root may cause diarrhea for some people, and peppermint might exacerbate heartburn.

Several companies offering teas for sleep suggest that you drink the beverage 30 to 60 minutes before you plan to go to bed. This gives your body enough time to absorb the calming ingredients, making you feel relaxed and ready for sleep. Be sure you give yourself enough time to use the bathroom before settling in for the night.

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Emily Hirsch, MS, RD, LDN

Author

Emily Hirsch is a registered dietitian, expert health writer, and speaker with over 18 years of experience in the health and wellness space. She is the founder and owner of South Charlotte Nutrition, a private practice dedicated to various nutrition services including counseling, medical nutrition therapy, and corporate wellness.

Beyond her clinical practice, Emily is a professional writer covering a wide variety of health and wellness topics. She remains dedicated to bringing lackluster research to life by translating main research points into language that resonates with diverse audiences. Emily has been a trusted contributor for renowned companies like Nature Made, Garden of Life, and That Clean Life, among others.

Emily's goal is to continue to consistently deliver sound nutrition guidance to help people improve the quality of their lives.

When not working, Emily can be found outdoors picnicking and hiking while taking in all of the vitamin O (oxygen) she can get with her husband and two children.

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Reyna Franco, RDN

Medical Reviewer
Member of American College of Lifestyle Medicine

Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American College of Lifestyle Medicine and has a master's degree in nutrition and exercise physiology from Columbia University.

In her private practice, she provides medical nutrition therapy for weight management, sports nutrition, diabetes, cardiac disease, renal disease, gastrointestinal disorders, cancer, food allergies, eating disorders, and childhood nutrition. To serve her diverse patients, she demonstrates cultural sensitivity and knowledge of customary food practices. She applies the tenets of lifestyle medicine to reduce the risk of chronic disease and improve health outcomes for her patients.

Franco is also a corporate wellness consultant who conducts wellness counseling and seminars for organizations of every size. She taught sports nutrition to medical students at the Albert Einstein College of Medicine, taught life cycle nutrition and nutrition counseling to undergraduate students at LaGuardia Community College, and precepts nutrition students and interns. She created the sports nutrition rotation for the New York Distance Dietetic Internship program.

She is the chair of the American College of Lifestyle Medicine's Registered Dietitian-Nutritionist Member Interest Group. She is also the treasurer and secretary of the New York State Academy of Nutrition and Dietetics, having previously served in many other leadership roles for the organization, including as past president, awards committee chair, and grant committee chair, among others. She is active in the local Greater New York Dietetic Association and Long Island Academy of Nutrition and Dietetics, too.

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