For centuries, tea has been used to soothe the body and mind—long before sleep tracking apps and sound machines existed. Now, modern science is beginning to turn to these botanical brews for insights and solutions for their ability to support the nervous system, promote relaxation, and enhance overall sleep quality.

Let’s break down why it works, which teas to try, and how to turn your nightly cup into a powerful sleep signal.

How Does Tea Help Your Body Sleep?

Tea is more than just a soothing beverage. Many herbal and decaffeinated teas are rich in phytochemicals—including polyphenols, flavonoids, and aromatic compounds—that can support sleep-wake cycles.

Clinical research has shown that:

• Tea polyphenols may improve sleep quality and duration by influencing neurotransmitters and reducing oxidative stress. One 16-week double-blind study found that polyphenol-rich supplementation improved sleep quality by 43% in adults [1].

• Tea contains high concentrations of flavonoids. These plant chemicals are broken down by gut bacteria rather than being digested. This unique feature gives flavonoids antioxidant and anti-inflammatory properties [2]. Studies on flavonoids have also shown that higher intakes of flavonoids are associated with lower instances of sleep issues [3]. 

• Aromatic compounds, like linalool and linalyl acetate, found in lavender and lemon balm tea, activate the limbic system to trigger natural sedative effects [4].

Combined, these compounds create a powerful synergy that helps calm the nervous system, lower cortisol levels, and ease the body into a more restful state—especially when consumed as part of a consistent bedtime ritual.

5 Best Teas for Sleep

Not all teas are created equal. Some, such as black tea and some green tea, should be avoided at night since they contain caffeine which will have you feeling more alert rather than relaxed. Others are naturally calming due to their soothing taste, gentle aroma, and bioactive compounds, making them ideal nightly beverages. So here is a list of the 5 best blends for better rest:

1. Chamomile

A classic for a reason. This white-petaled plant contains a powerful flavonoid called apigenin which binds with specific brain receptors to induce drowsiness. However, chamomile tea should be avoided if pregnant or allergic to ragweed, daisies, marigolds or chrysanthemums. 

2. Lavender

A 2-in-1 for aromatherapy and herbal remedy. Lavender soothes through both scent and sip, helping the mind and body ease into rest. From normal sleepers to those with severe insomnia, lavender and its notable fragrance has demonstrated promising clinical results in the realm of sleep [5]. 

3. Valerian Root

A potent herb known to ease insomnia. This dried root packs a punch in the name of sleep with its naturally occurring sedatives, such as valepotriates and sesquiterpenes, and its ability to activate GABA neurotransmitters that initiate calming effects. But, its earthly taste may not be for everyone. 

4. Lemon Balm

Mild, citrusy, and great for winding down. Aka Melissa officinalis, lemon balm has historically been used as antiviral and antibacterial medicine. But, its phytochemical-rich and GABAergic properties make it an ideal drink to help you enter the sleep-wake transition [6]. 

5. Passionflower

A lesser-known herb with powerful calming effects. Passionflower contains a flavonoid that binds to the same receptors as GABA neurotransmitters to onset relaxation. This interaction helps provide short term insomnia relief by reducing anxiety, paving the way for deeper, more stable sleep cycles. 

Best Practices

• Steep for 5–10 minutes to fully release calming compounds.
• Sip 30-60 minutes before bed. This gives your body time to relax and will help you avoid mid-night wakeups from a full bladder.
• Add Flavors. Add honey, almond milk, or cinnamon for better taste, extra soothing effects, and to ease digestion. 
• Avoid caffeine. Read packaging labels to ensure you are picking caffeine-free or low caffeinated blends. Stick to herbal or decaf blends only.
• Seamlessly incorporate it into your nightly routine. Drink your tea while unwinding, journaling, or reading. Adding this simple step to your evening ritual will provide your body with a gentle, internal cue to slow down. 
• Pair with Sleep Patch. Tea will help get the ball rolling while the patch will ensure you stay asleep and wake up rested with slow-release transdermal technology.

SHOP BETTER SLEEP

References:
[1]  Romain, C., Alcaraz, P. E., Chung, L. H., & Cases, J. (2017). Regular consumption of HolisFiit, a polyphenol-rich extract-based food supplement, improves mind and body well-being of overweight and slightly obese volunteers: a randomized, double-blind, parallel trial. International Journal of Food Sciences and Nutrition, 68(7), 840–848. https://doi.org/10.1080/09637486.2017.1292221

[2]“Flavonoids: What They Are and Top Benefits.” Cleveland Clinic, 1 May 2023, health.clevelandclinic.org/what-are-flavonoids.

[3]Wang, L, et al. “Dietary Intake of Flavonoids Associated with Sleep Problems: An Analysis of Data from the National Health and Nutrition Examination Survey, 2007–2010.” Brain Sciences, vol. 13, no. 6, 29 May 2023, pp. 873–873, https://doi.org/10.3390/brainsci13060873. Accessed 15 Oct. 2023.

[4] Zhong Y, Zheng Q, Hu P, Huang X, Yang M, Ren G, Du Q, Luo J, Zhang K, Li J, Wu H, Guo Y, Liu S. Sedative and hypnotic effects of compound Anshen essential oil inhalation for insomnia. BMC Complement Altern Med. 2019 Nov 11;19(1):306. doi: 10.1186/s12906-019-2732-0. PMID: 31711477; PMCID: PMC6849292.

[5] Koulivand PH, Khaleghi Ghadiri M, Gorji A. Lavender and the nervous system. Evid Based Complement Alternat Med. 2013;2013:681304. doi: 10.1155/2013/681304. Epub 2013 Mar 14. PMID: 23573142; PMCID: PMC3612440.

[6] Mathews IM, Eastwood J, Lamport DJ, Cozannet RL, Fanca-Berthon P, Williams CM. Clinical Efficacy and Tolerability of Lemon Balm (Melissa officinalis L.) in Psychological Well-Being: A Review. Nutrients. 2024 Oct 18;16(20):3545. doi: 10.3390/nu16203545. PMID: 39458539; PMCID: PMC11510126.

“Restless? Try These Bedtime Teas for Better Sleep.” Cleveland Clinic, 15 May 2024, health.clevelandclinic.org/tea-for-sleep.

Ryan, Tom. “The Best Teas to Help You Sleep.” Sleep Foundation, 19 May 2021, www.sleepfoundation.org/sleep-aids/best-tea-for-sleep.