Our sleep is sacred. But if you’re anything like me, you’ll know sleep doesn’t always come easy for us, and we often find ourselves unable to just switch off and relax. I’ve struggled with sleep my whole adulthood — finding it hard to slip off into dreamland with my type-A personality and busy mind. However, certain herbs have been my saving grace, helping me go from being tired and wired to getting a solid 7-8 hours a night!
Instead of reaching for traditional sleep aids or herbal supplements, you can turn your usual sleep ritual into a beautiful tea ceremony.
While I also like to incorporate a bathing ritual into my nightly routine (our bath soaks are perfect for this), there’s something even more effective that helps me sleep. Ancient herbal medicine has been incorporating tea to calm the mind and body for centuries, creating the perfect path to a restful night's sleep.
Let’s explore some of the best bedtime teas that can help you unwind, reset, and bring those soothing vibes into your evening ritual.
The Best Teas for Sleep
I’ve personally handpicked the following teas for their ability to calm and soothe our restless minds, designed to help you slip off into sleep.
1. Lavender Tea: A Floral Path to Relaxation
Lavender is more than just a pretty scent in your pillow spray — it’s a powerful herb for calming the mind and body. Endless reviews and studies have shown that Lavender tea improves sleep quality, helping you drift off and stay in a deeper state of rest.
Lavender tea can also help with anxiety, which is a huge reason why many of us struggle to fall asleep in the first place. Breathing in the soothing scent of lavender when you’re struggling with stress and anxiety can feel like a big, calming hug from a loved one, letting you know everything will be alright.
A cup of lavender tea before bed is the perfect way to add a little luxury to your nighttime ritual and works well when you use other ritualistic practices, such as deep breathing, meditation, or even journaling, to get all your worries down on paper. The soft floral flavor and relaxing properties make it an ideal companion for winding down.
2. Chamomile Tea: The Classic Nighttime Companion
If you know your teas, you’ll have heard of chamomile tea – the most famous of all bedtime teas (and for a good reason!) Chamomile is the tea world’s version of a warm, cozy blanket on a cold, rainy evening. Its soothing properties are famous for helping the body and mind relax – thanks to apigenin, an antioxidant that, according to the Encyclopedia of Neuroscience, promotes sleepiness.
Because of this antioxidant, Chamomile tea is also great for easing physical discomfort like inflammation or pain, which can often keep you up all night, tossing and turning.
Drinking a cup of chamomile before bed is like saying to your body, “It’s time to rest now.” Mild, gentle, and perfect with a hint of honey, chamomile tea is a must-have in any sleep-friendly blend. With how it soothes the soul, it’s no wonder that people have been using this delicate herb for centuries.
This is why we incorporate Chamomile into many of our blends. Our most luxurious teas for sleep include Venus Tea for Beauty Sleep, Aquamarine Dream (this helps also with Adrenal Fatigue and Perimenopause/Menopause), Queen of Ukraine, and The Moon.
3. Tulsi (Holy Basil) Tea: The Sacred Balancer
In Ayurveda, Tulsi (also known as Holy Basil) is revered as a sacred plant with profound healing properties. Often referred to as the "Queen of Herbs," Tulsi is known for its ability to support the body’s natural response to stress while promoting a sense of peace and balance. It’s an adaptogen, which, according to recent research and studies, helps your body adapt to physical, emotional, and environmental stressors. All of this makes it perfect for winding down after a long day.
However, Tulsi’s calming effects don’t just stop at stress relief. It helps soothe the nervous system, reduces anxiety, and encourages mental clarity, which is ideal for those nights when your mind is racing, but your body craves rest. Ayurvedic practitioners have long used Tulsi to harmonize the mind, body, and spirit, making it a wonderful addition to your bedtime routine.
Beyond its stress-relieving powers, Tulsi has anti-inflammatory and immune-boosting properties, helping to protect the body while calming the mind. Its subtle, slightly spicy flavor pairs well with other sleep-inducing herbs like chamomile and lavender, making it an excellent tea to sip as part of your nightly ritual.
4. Ashwagandha Tea: The Adaptogen of Calm
Ashwagandha, a staple in Ayurvedic medicine, is a powerful adaptogen that helps balance your body’s response to stress, as confirmed by several studies. It’s perfect for those nights when stress or anxiety keeps you wide awake, as it naturally lowers cortisol levels, helping you relax more deeply.
Whether it’s calming an overactive mind or simply helping your body adapt to the stressors of the day, Ashwagandha is a gentle yet powerful way to prepare your body for sleep.
Many of our teas contain ashwagandha, including Queen of the South and our Tulum Horchata Chai.
5. Passionflower Tea: For a Calm, Clear Mind
Passionflower is one of nature’s most effective remedies for quieting the racing thoughts that often prevent us from falling asleep. Like Ashwagandha, this tea works by increasing GABA levels in the brain, which can promote relaxation and reduce anxiety. Many people find that it helps them stay asleep through the night without waking up again!
If you find yourself overthinking at bedtime, passionflower is your go-to tea. It helps you let go of mental chatter, allowing you to fall asleep more easily and stay asleep longer. That's right - a cup of this will help you quiet the “monkey mind” of overthinking and allow you to finally rest!
6. Lemon Balm Tea: Citrusy Comfort for Stress Relief
Lemon balm, with its soft lemon flavor and sweet aroma, is a favorite for those seeking a gentle way to unwind. Known for its stress-relieving properties, research suggests that lemon balm tea increases GABA in the brain, helping to relax both the mind and body without the heaviness of stronger herbs and other sleep aids.
Lemon balm tea doesn’t just reduce anxiety and stress – it improves your mood, too, which can also be a big cause of a restless night. It has also been known to reduce symptoms of worry or stress-induced insomnia. It may be mild, but it’s also mighty.
This tea is a wonderful addition to your nighttime routine, especially if you’re an over-thinker who needs a little help switching off after a busy or stressful day.
7. Butterfly Peaflower Tea: For Beauty Inside and Out
Butterfly Peaflower is a stunning herb that turns your tea a gorgeous shade of blue — but its beauty is more than skin-deep. Rich in antioxidants like anthocyanins, this potent flower can reduce stress, making it a great option for those of us who need beauty sleep.
According to Neurochemistry International, Butterfly Peaflower also supports cognitive health and can even be used as a potential treatment for cognitive decline. This beautiful blue tea isn't just a sleep aid; it can help power our brains, too!
But this magical flower doesn’t just relax you and support your beautiful mind – it also supports skin health (hello, beauty sleep!). Its mild, earthy flavor makes it a wonderful addition to sleep blends, bringing both serenity and nourishment to your bedtime cup.
8. Peppermint Tea: Cooling Calm for Digestion
Peppermint tea is a great sleep aid if digestive issues are disrupting your sleep. Its cooling properties help soothe the stomach (especially if you suffer from nausea), ease indigestion, and promote overall relaxation, which is key for falling asleep comfortably.
While peppermint isn’t a traditional sleep tea, its ability to calm the body and mind, relieving you of racing thoughts, makes it a perfect post-dinner tea, setting the stage for a restful night.
We have a lovely peppermint blend for sleep in the form of Child’s Pose — a Tulsi, Peppermint, Rose, Lavender Vanilla blend. Also, Mercury Retro-Remedy PM has Peppermint and fennel, which both help with digestion after a meal, so you can drift off to sleep more easily!
9. Valerian Root Tea
We’ve been taking advantage of Valerian tea’s ability to calm the mind, body, and soul since ancient times, and it’s not hard to see why. This beautiful herb is perfect for those struggling with sleep disorders like insomnia – or even headaches and muscle tension, which could be impacting your ability to sleep.
And thanks to certain compounds in valerian tea, this beauty can help with anxiety that may be keeping you up at night and help you find better sleep quality.
A warm of valerian root tea before bed can help you slip peacefully off into a deep sleep without the help of prescription sleep aids – meaning you'll wake up refreshed and ready to seize the day ahead.
With its woodsy and earthy taste, this is the perfect grounding tea for your nightly ritual.
10. Magnolia Bark Tea
Magnolia tea is a powerful herbal tea when it comes to helping you relax and and sleep. Although it may not be as well-known as some of the other herbs on our list, Chinese medicine has been using the magnolia plant in medicine for centuries.
As I’ve mentioned above, stress and anxiety are the two main culprits when it comes to poor sleep, but magnolia tea contains compounds that act as natural sedatives, helping to calm the nervous system and help you drift off.
Pair this tea with other soothing flavors like cinnamon or honey, and get that deeper sleep your body craves.
Honorable Mentions: More Enchanting Teas for Drifting Off into Dreamland
The teas I’ve mentioned above are beloved for their power to lull you into a calm and restful night’s sleep, but the world of calming herbs is vast and magical. Here are some honorable mentions that can bring a touch of serenity to your evening ritual.
Low-Caffeine Green Tea - Usually celebrated as a fresh and grassy tea for starting the day, you might be surprised to learn that green tea actually contains L-theanine, an amino acid that promotes relaxation without leaving you feeling wired, awake, and restless.
Ginger Tea - Spicy and soothing, ginger tea provides warmth and relaxation on cold winter nights when the temperature drops and the wind starts to howl – making it a stunning choice for your evening ritual. Much like peppermint, it also helps to soothe the stomach and ease indigestion, which might be contributing to restless nights.
Jasmine Tea - Jasmine’s light and floral fragrance is known to calm the nervous system, reducing stress and anxiety, which makes it a wonderful sleep aid. But just make sure you go for a caffeine-free option! Decaffeinated varieties offer a soothing and gentle bedtime experience. Our Mercury Mint Nighttime features jasmine to help you relax.
Turning Your Tea into a Night Time Ritual: Creating the Right Vibes
Tea is so much more than just a drink — it’s a ritual. Our lives are full of distractions, stress, and responsibilities, which can all impact how much sleep we get. But by turning your bedtime tea into a mindful practice, you can transform your night time routine and send the signal to your body that it’s time to rest and wind down.
Here’s how to set the scene:
Create a Peaceful Environment
By embracing a night time ritual, you're creating an environment that promotes relaxation. Turn down the lights, light a candle, and put away your phone.
Incorporating elements like candles, aromatherapy, or soft blankets can make the experience much more soothing.
Let your space tell your body that it’s time to unwind.
Savor the Moment
It's not just about drinking tea. Your tea ritual should engage your senses, taking you away from your daily worries, grounding you in the present moment, and helping you relax.
As spend time preparing your tea, notice the warmth of the mug, the soothing aromas rising from your tea, and the calm that washes over you with each sip. This is your time to let go of the day and be present.
Incorporate Mindfulness
Pair your tea with some deep breathing, gentle stretching, or even journaling. These small acts of self-care will help deepen your relaxation and set the stage for a restful night.
You can even reflect on the day or spare a few moments of gratitude. Take the time to be grateful for the people around you and everything you've accomplished, from the big to the small.
Embrace a New Routine
When you invite tea into your nightly ritual, your body begins to associate its presence as a gentle whisper for rest. Over time, the mere act of brewing and sipping your bedtime tea can become a powerful sign to your mind – letting it know that the time for winding down has arrived, making it easier for you to slip into sleep.
Additional Relaxation Practices
To deepen the magic of your tea ritual, consider pairing it with other soothing practices:
- 10 minutes of gentle yoga
- Breathing exercises
- Stretching or meditation
- Journaling
You may even wish to pair it with a bathing ritual. I find that a bathing ritual helps quieten my busy mind and soothe my aching muscles, helping me to relax for the night. Try our Pink Tourmaline Bath Soak or High Priestess Bath Tea to help you step into your divine feminine energy.
Together, these small, mindful acts will create a holistic bedtime ritual that readies your body, heart, and mind for restful slumber.
The Questions I Get Asked the Most
The world of tea is vast and unending, with thousands of delicious indulgences just waiting for you to try. As a herbalist and tea master with decades of experience, I’ve both seen and experienced the transformative power of using the right herbs and a tea ritual for sleep.
Here are some of the questions I get asked the most about bedtime teas.
What tea should you not drink before bed?
While many herbal teas are wonderful for sleep, I’d recommend avoiding certain types of teas that contain high levels of caffeine, as they can stimulate the nervous system and make falling asleep (or staying in dreamland) difficult!
Although delicious, here are some teas you should try to avoid before bed:
Black Tea - You’ll find that black tea is a lot less energizing than high-caffeine drinks (like coffee), but it can still keep us awake and wired as it contains the highest amount of caffeine compared to other teas, about 40-70 mg of caffeine per cup. This is not great for busy minds that need to switch off.
Regular Green Tea - With its vibrant forest green color and delicate, vegetal taste, green tea is a go-to for many tea enthusiasts – but that doesn’t mean it’s a good choice for bedtime! While green tea has less caffeine than black tea, it still contains enough (around 20-45 mg per cup) to keep you awake.
White Tea - This delicate tea, with its fresh spring taste, can still keep you awake if you drink a cup in the evening. This is because it contains caffeine levels similar to green tea.
Chai Tea - Don’t let the rich, warm spices of chai fool you – these blends typically use black tea as a base, which means they also contain higher levels of caffeine, making them a no-go for a good night’s rest.
What is in bedtime tea that makes you sleepy?
Bedtime teas are like receiving a warm, comforting hug before bed or slipping underneath soft covers on a cold, blustery night. The delicious array of herbs and spices not only dance on your tongue and soothe the soul – they also make you sleepy, working together to help you achieve a better night's rest. This is all down to their calming or anxiety-reducing properties.
Here are some of the common ingredients found in bedtime blends:
- Chamomile
- Valerian
- Lavender
- Lemon Balm
- Passionflower
- Magnolia Bark
These ingredients are lovingly picked, blended, and combined with other herbs to support relaxation and improve sleep quality. Unlike pharmaceutical sleeping aids, bedtime teas made from these herbs work to reduce anxiety, lower stress, and help your ease your body into dreamland.
What Causes Poor Sleep?
Within the hustle and bustle of a busy life, many different things can cause poor sleep quality, disrupting the body’s natural sleep cycle. I’ve been there before – waking up after a poor night’s sleep, feeling tired, and unable to work properly during the day.
Discovering the cause of your poor sleep can help you choose the right tea blend for you.
Stress and Anxiety
When the heart races and the mind tangles itself into webs of worry, sleep can become a distant dream. The gentle lull of sleep is no longer enough – not when the mind is overwhelmed. It can be difficult to unwind, making it harder to fall asleep - or stay asleep. Anxiety can even lead to physical symptoms such as a rapid heart rate, which makes it impossible to surrender to sleep.
Poor Sleep Habits
Sleep can easily slip through our fingers when we stray from our routines. Irregular sleep schedules, bright screens, and a bustling environment can all disrupt our rest. When we don’t give our bodies and minds a chance to relax and switch off before bed, this can throw off our circadian rhythm, leaving us restless and unrefreshed come morning.
Irregular sleep schedules, too much screen time before bed, and a stimulating environment can all contribute to poor sleep. Inconsistent bedtimes, especially if you're not giving your body time to wind down, can throw off your circadian rhythm, making it difficult to get enough rest for you to function during the day.
Diet and Caffeine
What we consume before bed can shape our sleep. Caffeine can keep the mind alert, making it harder to drift off, while a heavy meal may cause discomfort and indigestion, making rest even more elusive.
To welcome a peaceful night, it helps to be mindful of these late-night choices.
Sleep Disorders
Certain conditions, like insomnia, sleep apnea, and restless leg syndrome, can disrupt a peaceful night, turning sleep into a distant dream.
The Environment
The space where you sleep holds the key to good sleep quality. When your surroundings aren't quite right, slipping into sleep becomes a struggle. Noises, such as the hum from the television, the light from the hallway, or an uncomfortable room temperature, can keep the mind from quieting and the body from truly relaxing.
Who should not drink sleepy time tea?
Although bedtime blends are often considered a safe and gentle remedy for restful nights, there are some people who should approach them with a little bit more care. Here are those who may need to avoid certain teas or seek guidance from a healthcare provider first:
- Pregnant and Breastfeeding Women
- Those with Allergies
- Children
- Those with Low Blood Pressure
- People with Certain Medical Conditions
Organic Herbal Teas for Sleep, Rest & Relaxation
Our Magic Hour teas are crafted with love, care, and intention, using biodynamic and organic ingredients, offering an enchanting taste that nourishes your mind, body, and soul.
Whether you're unwinding after a long day or enhancing your night time routine, our collection of herbal teas for sleep will gently guide you into slumber and help you rise refreshed. Explore our magical blends designed to promote peace, relaxation, and well-being by visiting Magic Hour's Teas for Sleep Collection.
Make your evening tea a cherished ritual, and invite the magic of deep, restorative sleep into your nights.
Conclusion: Sip Your Way to Sweet Dreams
Whether you choose the grounding effects of chamomile, the stress-soothing power of Ashwagandha, or the calming beauty of Butterfly Peaflower, the right tea can turn your bedtime routine into a moment of peace and relaxation.
These teas not only soothe your mind, body, and soul, but they also create the perfect environment for deep, restorative sleep.
We want you to be rested and well-nurtured! So steep yourself a cup, set the tone with a peaceful ritual, and let the magic of these herbs guide you into the restful sleep you deserve and need. Our teas and bathing soaks are here to support you in all you need for a deep and beautiful sleep.
References
Johnston, G. A. R., Chebib, M., Duke, R. K., Fernandez, S. P., Hanrahan, J. R., Hinton, T., & Mewett, K. N. (2009). Herbal products and GABA receptors. Encyclopedia of Neuroscience.
Chen TY, Hiyama A, Muramatsu M, Hinotsu A. (2022). The Effect of Lavender on Sleep Quality in Individuals Without Insomnia: A Systematic Review. Holist Nurs Pract.
Panossian A, Wikman G. (2010). Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress-Protective Activity. Pharmaceuticals (Basel).
Lopresti AL, Smith SJ. (2021). Ashwagandha (Withania somnifera) for the treatment and enhancement of mental and physical conditions: A systematic review of human trials. Journal of Herbal Medicine.
Damodaran T, Hussan, Z, Murugaiyah V, See Cheah P. (2020). The nootropic and anticholinesterase activities of Clitoria ternatea Linn. root extract: Potential treatment for cognitive decline. Neurochemistry International.
Scholey A, Gibbs A, Neale C, Perry N, Ossoukhova A, Bilog V, Kras M, Scholz C, Sass M, Buchwald-Werner S. (2014). Anti-stress effects of lemon balm-containing foods. Nutrients.
