Best Teas for Sleep and Relaxation: Your Evening Wind-Down Guide

After a long day, there's nothing quite like a warm cup of tea to help you unwind. But not all teas are created equal when it comes to relaxation and sleep. Choosing the right tea—and brewing it correctly—can make the difference between a restless night and peaceful slumber.

Why Tea Helps You Relax

Tea has been used as a natural sleep aid for thousands of years. The ritual of brewing tea itself is calming, but certain herbal teas contain compounds that actively promote relaxation:

• L-theanine: An amino acid that promotes alpha brain waves associated with calm alertness
• Apigenin: A flavonoid that binds to receptors in the brain to reduce anxiety
• Volatile oils: Aromatic compounds that calm the nervous system through aromatherapy

The Best Teas for Sleep

1. Chamomile Tea

Chamomile is the gold standard for bedtime tea. This gentle flower contains apigenin, which binds to GABA receptors in the brain—the same receptors targeted by sleep medications, but much more gently.

How to brew chamomile:

• Water temperature: 200-212°F (93-100°C)
• Steep time: 5-7 minutes
• Tip: Cover while steeping to keep volatile oils from escaping

2. Lavender Tea

Lavender's calming scent has been scientifically proven to reduce heart rate and blood pressure. Drinking lavender tea combines this aromatherapy benefit with the soothing act of tea drinking.

How to brew lavender:

• Water temperature: 200°F (93°C)
• Steep time: 4-5 minutes
• Tip: Use culinary-grade lavender, not decorative varieties

3. Valerian Root Tea

Valerian is one of the most potent natural sleep aids. It increases GABA levels in the brain, promoting deep relaxation. The taste is earthy and strong—not for everyone, but highly effective.

How to brew valerian:

• Water temperature: 200-212°F (93-100°C)
• Steep time: 10-15 minutes (longer for stronger effect)
• Tip: Blend with peppermint or chamomile to improve taste

4. Passionflower Tea

Used by Native Americans for centuries, passionflower is excellent for anxiety-related sleep issues. Studies show it can improve sleep quality as effectively as some sleep medications.

How to brew passionflower:

• Water temperature: 200°F (93°C)
• Steep time: 5-10 minutes
• Tip: Can be combined with other calming herbs

5. Lemon Balm Tea

A member of the mint family, lemon balm has been shown to reduce cortisol levels and promote calm. Its mild, pleasant lemony flavor makes it easy to drink nightly.

How to brew lemon balm:

• Water temperature: 200°F (93°C)
• Steep time: 5-7 minutes
• Tip: Fresh lemon balm is more potent than dried

6. Magnolia Bark Tea

An ancient Chinese remedy, magnolia bark contains honokiol and magnolol—compounds that promote sleep by activating GABA receptors. It's particularly good for people who wake during the night.

How to brew magnolia bark:

• Water temperature: 200-212°F (93-100°C)
• Steep time: 10-15 minutes
• Tip: Start with a milder brew and increase strength as needed

Creating Your Perfect Bedtime Blend

Many sleep teas combine multiple herbs for enhanced effect. Here's a DIY blend to try:

Peaceful Sleep Blend:

• 2 parts chamomile
• 1 part lavender
• 1 part lemon balm
• 1/2 part passionflower

Steep in 200°F water for 7 minutes.

The Importance of Timing

When you drink your tea matters as much as what you drink:

• 90 minutes before bed: Ideal timing to allow the calming effects to work without waking you for bathroom trips
• Avoid drinking right before bed: Even herbal tea can cause nighttime wakeups
• Create a consistent routine: Your body will learn to associate tea time with sleep time

What About Decaf Green or Black Tea?

While decaffeinated versions of green and black tea can be enjoyed in the evening, they still contain trace amounts of caffeine. If you're sensitive to caffeine, stick with naturally caffeine-free herbal teas.

That said, decaf green tea contains L-theanine, which promotes relaxation. If you enjoy the taste of green tea, it can be a nice evening option.

Using Steep for Your Evening Ritual

The Steep app makes your bedtime tea ritual effortless. Set the perfect steep time for your herbal tea, and let the gentle timer notification tell you when your sleep tea is ready—no need to watch the clock when you're trying to relax.

The Apple Watch integration is perfect for evening routines. Start your timer from your wrist, and get a subtle haptic tap when your tea is perfectly steeped.

Download Steep on the App Store →

Tips for Better Sleep with Tea

1. Dim the lights while your tea steeps to signal bedtime to your brain
2. Put away screens at least 30 minutes before bed
3. Keep your tea warm but not too hot—sipping slowly extends the relaxation
4. Practice deep breathing while enjoying your tea
5. Make it a ritual that your body learns to associate with sleep

Common Mistakes to Avoid

• Using water that's too hot: Boiling water can destroy delicate aromatics
• Not steeping long enough: Herbal teas need longer steep times than regular tea
• Drinking too late: Allow 60-90 minutes before bed
• Adding too much sweetener: Sugar can interfere with sleep quality

Which Tea Is Right for You?

• General relaxation: Chamomile or lemon balm
• Anxiety-related sleep issues: Passionflower or valerian
• Difficulty falling asleep: Lavender or chamomile
• Waking during the night: Valerian or magnolia bark
• Stress relief: Lemon balm or lavender

Start with chamomile if you're new to sleep teas—it's gentle, pleasant-tasting, and works for most people. Then experiment to find your perfect bedtime brew.

Sleep well and happy brewing!