Best Teas for Sleeping: Soft Brews That Are Better Than Counting Sheep

Unwind with our top picks for sleep-inducing teas. Find the perfect soft brews to help you drift off peacefully, leaving sleepless nights behind.

Many people experience a frustrating cycle: exhaustion sets in, prompting them to go to bed, only to find their minds becoming active and alert. 

This could be anything, from replaying past events, worrying about future tasks, or experiencing racing thoughts. 

In turn, this often leads to reaching for electronic devices, further disrupting the possibility of restful sleep. 

No doubt, disconnecting and achieving true rest can be a significant challenge. 

However, natural remedies, such as tea, can offer valuable support for a more peaceful night's sleep. 

While tea is not a substitute for medical interventions for serious sleep disorders, it can promote relaxation, reduce stress, and encourage a sense of calm conducive to sleep. 

For centuries, gentle herbal infusions have been used to soothe the mind and body, creating an environment that facilitates restful sleep. Unlike some over-the-counter sleep aids that can cause morning grogginess, these natural options offer a gentler approach. 

This guide explores how these traditional remedies can help improve sleep quality, and which are best for you.

Top teas for sleep & their benefits

Chamomile tea

• Anxiety relief: Soothes the mind
• Sleep quality: Promotes deeper sleep
• Relaxation: Eases tension

Chamomile tea, with its delicate floral aroma and gentle flavour, is practically synonymous with relaxation. 

Think of it as a warm hug for your nervous system. It's been a go-to for centuries, and modern science is starting to back up what our ancestors knew all along: chamomile can help you chill out and catch some quality shut-eye.

Chamomile contains apigenin, an antioxidant that binds to specific receptors in your brain, promoting calmness and sleepiness. One study even found that postpartum women who drank chamomile tea reported better sleep quality. 

So, if you're feeling stressed or struggling to unwind, a cup of chamomile might be just what the doctor ordered.

Passionflower tea

• Stress reduction: Calms the nervous system
• Sleep aid: Helps you fall asleep faster
• Mood booster: May elevate mood

A personal favourite: passionflower tea. This beautiful flower, with its intricate petals and vibrant colours, has been traditionally used to soothe anxiety and promote sleep.

When you opt for a blend of high-quality, ethically sourced ingredients, you can enjoy a caffeine-free drink that boasts a delicate floral flavour with subtle earthy notes. 

What better way to see at bedtime?

It's the perfect way to unwind after a long day and prepare for a truly restful sleep.

Valerian root tea

• Insomnia relief: Helps you fall asleep and stay asleep
• Anxiety reduction: Calms racing thoughts
• Muscle relaxation: Eases tension

If chamomile is a gentle nudge towards slumber, valerian root tea is a full-on push. This slightly earthy brew packs a powerful punch when it comes to relaxation.

Another tea that's been used for centuries to treat insomnia and anxiety, modern research suggests it may increase levels of GABA, a neurotransmitter that promotes relaxation and sleep. 

While valerian root is generally safe, it can cause drowsiness, so it's best to avoid drinking it before driving or operating machinery. But you're planning on going to bed here, so you're probably fine.

Lavender Tea

• Anxiety relief: Soothes the mind and body
• Sleep quality: Promotes deeper, more restful sleep
• Stress reduction: Lowers cortisol levels

Ah, lavender. Just the name conjures up images of fragrant fields and tranquil purple hues. Lavender tea not only smells divine but also boasts calming properties that can help ease you into a peaceful sleep.

Research suggests that inhaling lavender can slow your heart rate, lower blood pressure, and reduce anxiety – all essential ingredients for a good night's rest. 

One study found that students who inhaled lavender before bed reported improved sleep quality and increased daytime alertness.

Magnolia tea

• Insomnia relief: May help you fall asleep faster
• Anxiety reduction: Calms the nervous system
• Relaxation: Promotes overall calmness

Magnolia tea, made from the bark, buds, and stems of the magnolia plant, has been used for centuries in traditional medicine as a natural sleep aid, especially in ancient Chinese cultures.

This ancient remedy contains honokiol and magnolol, two compounds with sedative effects. While more research is needed, some studies suggest that magnolia tea may help improve sleep quality and reduce anxiety.

Low-caffeine green tea

• Sleep quality: May promote deeper sleep
• Stress reduction: Reduces anxiety and tension
• Relaxation: Eases the mind and body

While it might seem counterintuitive, low-caffeine green tea can actually improve sleep quality.

Studies suggest the EGCG found in green tea may have a sedative effect. Just be sure to choose a variety with low or no caffeine if you plan to drink it close to bedtime.

Honourable mentions

There's no denying that the world of sleep teas is vast and varied. If you're feeling adventurous, consider exploring other sleep-promoting options like:

• Lemon balm tea: Known for its lemony aroma and calming properties.
• Oat straw tea: Believed to support relaxation and relieve nervous tension.

With so many delicious options to choose from, you're sure to find the perfect tea to help you say goodbye to sleepless nights and hello to sweet dreams.

Why choose tea for sleep?

So why choose sleep over, say, some kind of pill or sleep aid? Quite simply, it's a holistic, natural approach that actually cares for your body - one humans have made the most of for years.

In Matt Walker's Why We Sleep, he explains how sleep aids "knock us out", giving us long, deep sleep, but they don't actually let us have a restful sleep our brains need to function correctly. 

They don’t give us our natural sleep.

This comes down to sleep stages, NREM and REM, and without these stages being adequately experienced, you can experience all kinds of problems, from memory loss, decreased cognitive function the next day and the long-term side effects from this.

Tea helps because it helps to encourage the body's natural, restful sleep. There are no hard chemicals nor big exhaustive side effects. Just a calm, soothing wind down to help get you up for sleep success.

Let's break it down a little more: 

• A natural lullaby: Unlike those over-the-counter sleep aids that can leave you feeling groggy and out of sorts, herbal teas offer a gentle, natural approach to improving your sleep. They work in harmony with your body to promote relaxation and ease you into a peaceful slumber. Think of it like a lullaby for your brain, gently coaxing it into a state of calm.
• Stress less, sleep more: Let's face it, modern life is a whirlwind of deadlines, demands, and digital distractions. It's no wonder our minds race like Formula 1 cars when we try to sleep! Thankfully, certain teas, like chamomile and lavender, have been shown to reduce anxiety and promote relaxation. A 2017 study found that chamomile tea significantly improved sleep quality in elderly individuals. So, sip your way to serenity and let those worries melt away.
• Promotes proper sleep hygiene superhero: Ever heard of sleep hygiene? It's all about creating healthy habits and a conducive environment for sleep. Incorporating a bedtime tea ritual can be a fantastic addition to your sleep hygiene routine. The act of preparing and sipping a warm beverage signals to your body that it's time to wind down and prepare for rest.
• Good for the senses: Beyond the sleep benefits, there's something truly magical about enjoying a warm, aromatic cup of tea before bed. It's a feast for the senses – the gentle warmth in your hands, the soothing aroma filling the air, and the comforting taste that calms the mind. It's a moment of self-care and a delicious way to prioritise your well-being.
• Swap the spirits for a soothing brew: Many of us turn to a glass of wine or a nightcap to unwind after a long day. While that might seem relaxing in the moment, alcohol can actually disrupt your sleep cycle and prevent you from reaching those deep, restorative sleep stages. Switching to a sleep-promoting tea is a healthier way to relax and prepare for a good night's rest.

All in all, there are a lot of positives to help make sure you're getting a good night's sleep that actually benefits you and doesn't come with any side effects or long-term consequences. 

It's self-love in its purest form.

Tips for choosing and brewing the perfect sleep tea

Now you're ready to embrace the wonderful world of sleep teas, here are a few tips to help you choose and brew the perfect cuppa for a restful night:

Quality matters

Just like with anything else, the quality of your tea can make a big difference. Opt for loose-leaf tea or tea bags from reputable brands prioritising organic ingredients and sustainable practices. 

Higher-quality teas often have a richer flavour and aroma, enhancing your overall tea-drinking experience.

Caffeine-free is key

This might seem obvious, but it's worth emphasising. 

Make sure you're choosing herbal teas that are naturally caffeine-free. Caffeine is a stimulant that can interfere with sleep, so it's best to avoid it in the hours before bedtime. 

Caffeine has a half-life (how long it takes for the chemical to be processed by your body) of up to five hours, which means your body is affected that entire time.

Look for teas specifically labelled "herbal" or "caffeine-free."

Personal preference reigns supreme

When it comes to taste, there's no right or wrong answer. Experiment with different tea varieties and flavour profiles to discover what you enjoy most. Do you prefer floral blends like chamomile and lavender? Or perhaps you gravitate towards earthy flavours like valerian root? The key is to find a tea that you find truly soothing and enjoyable.

Brewing tips

While brewing tea might seem simple, there are a few nuances that can impact the flavour and effectiveness of your sleep tea:

• Water temperature: Use freshly boiled water cooled slightly to avoid scorching delicate herbs.
• Steeping time: Follow the recommended steeping time on the tea packaging. Oversteeping can result in a bitter taste.
• Mindful pouring: As you pour your tea, visualise the calming properties infusing the water, creating a soothing elixir for sleep.

By following these tips, you'll be well on your way to brewing the perfect cup of sleep tea to help you unwind and prepare for a night of sweet dreams.

Final thoughts

Incorporating tea into your bedtime routine is more than just a quick fix; it's about creating a soothing ritual that nurtures both your body and mind.

As we've discovered, the benefits of these gentle brews go beyond just helping you drift off to sleep. 

They can help reduce anxiety, promote relaxation, and contribute to a healthier sleep hygiene routine. And let's be honest, there's something truly comforting about savouring a warm cup of tea before bed, a moment of quiet self-care in our busy lives.

If you're ready to say goodbye to sleepless nights and embrace the tranquillity of a truly restful slumber, I encourage you to experiment with different teas and find your perfect sleep companion. 

And don't forget to check out Cydno's range of sleep-promoting teas, including our very own passionflower blend, crafted with care to help you unwind and drift off to dreamland.

Here's to a future filled with peaceful nights and sweet dreams.