Benefits of Drinking Tea Before Bed: A Guide To Better Sleep

Tea can be a soothing part of your bedtime routine. Its effects are subtle but noticeable over time. Let’s look at some of the natural compounds in tea that may support better sleep.

Some herbal teas, such as those containing lavender, may help promote deep sleep by calming the nervous system and supporting restorative sleep stages.

1. L-theanine

L-theanine is an amino acid found in green tea and some herbal teas. It’s known to promote calmness without drowsiness and may help quiet the mind, making it easier to fall asleep.

2. Flavonoids

These plant-based antioxidants, found in chamomile, passionflower, and other herbal teas, are associated with stress reduction. While they don’t directly induce sleep, they may aid relaxation.

3. Antioxidants

Teas like rooibos, mint, and lemon balm are rich in antioxidants. These compounds support overall health and may promote calmness and improved sleep quality. Some research links antioxidant-rich teas to overall well-being, including support for heart health.

Allowing herbal teas to steep for the recommended time helps produce a strong infusion, which maximizes the antioxidant benefits.

Additionally, certain antioxidant-rich herbal teas, such as lemon balm and passionflower, have been traditionally used to help alleviate symptoms of depression alongside promoting relaxation.

Tips for Brewing the Perfect Bedtime Tea

Use the Right Tools

A good tea infuser, heat-retaining mug, and loose-leaf tea can elevate your nighttime tea experience. Tea bags work too—just opt for high-quality ones.

Steep It Right

Herbal teas should steep for 5–7 minutes to fully extract calming compounds. Green tea needs less time—1–3 minutes—to avoid bitterness. This helps you fall asleep faster and enjoy the full benefits of each cup.

For best results, try to consume green tea at least an hour after your meal and an hour before bed to minimize any potential caffeine effects. Repeat the steeping process each night to establish a calming bedtime habit and signal your body to prepare for sleep.

Control the Water Temperature

• Herbal teas: 200–212°F

• Green tea: 160–180°F

Never use boiling water for green tea, as it can destroy delicate flavors and affect its calming properties.

Best Teas to Drink Before Bed

Choosing the best tea for your bedtime ritual means looking for caffeine-free blends or teas known to support relaxation. Selecting the right bedtime tea can help you achieve a better night’s sleep. When picking a tea, consider your specific relaxation and sleep needs to ensure you get the most benefit. Black tea and coffee, on the other hand, is not recommended before bed because it contains higher levels of caffeine, which can disrupt sleep.

Here are the top choices:

Chamomile Tea

Chamomile tea is one of the most popular herbal teas for sleep. It has a soft floral flavor and has been traditionally used to promote calmness and support better sleep. Drinking chamomile tea regularly may become a comforting habit to enhance your sleep quality.

Passionflower Tea

This herbal tea is often used to calm anxiety and may help slow racing thoughts. It’s known for promoting a sense of relaxation before sleep.

Lavender Tea

Lavender is often used in aromatherapy, but as tea, it offers a mildly sweet floral flavor that may reduce stress and improve sleep quality. Lavender tea can be soothing on its own or with a splash of milk, depending on your taste preferences.

The calming effect of lavender tea can help promote relaxation and support restful sleep, making it especially beneficial for those dealing with anxiety or difficulty falling asleep.

A good choice for those looking for a natural way to unwind after a long day.

Valerian Root Tea

Valerian has a long history of use as a natural sleep aid. It has an earthy taste and may help some people fall asleep more easily. Valerian tea can also serve as a calming option on its own or as part of a soothing herbal blend.

However, it’s not for everyone—some may find the flavor too strong.

To improve the flavor and enhance your bedtime tea experience, you can combine valerian root tea with herbs like mint or lemon balm.

Lemon Balm Tea

This citrusy herbal tea is light, calming, and may help soothe the stomach—making it a gentle choice for nighttime. It’s one of the best teas for promoting calmness and aiding digestion after a meal.

Rooibos Tea

Rooibos is a naturally caffeine-free tea rich in antioxidants. Its mild sweetness and smooth taste make it a perfect evening sip. Rooibos tea is also gentle on the stomach and may support your immune system.

Green Tea (Low-Caffeine or Decaf)

Green tea contains L-theanine, which can promote calmness. Just make sure to choose a low-caffeine or decaf option to avoid disrupting your sleep. Drinking tea before sleeping with L-theanine may help you fall asleep more peacefully.

Mint Tea

Refreshing and gentle, mint tea can support digestion and promote a calming bedtime vibe. It’s a good herbal tea option when you want to avoid caffeinated drinks like coffee.

Gentle Benefits of Drinking Tea Before Bed

A nightly cup of tea isn’t just comforting—it can offer light, supportive benefits for your mind and body.

• Promotes Relaxation – Soothes the senses after a long day.

• Reduces Stress – Herbs like lemon balm and chamomile may reduce anxiety.

• Supports Hydration – Helps you stay hydrated without caffeine.

• May Support the Immune System – Teas with antioxidants like rooibos can contribute to overall health.

• Mindfulness Ritual – Creates a break from screen time and overthinking.

• Improves Skin and Sleep Quality – Hydration and antioxidant-rich teas may support skin health and restful sleep over time.

• Supports Digestive Health – Gentle on the stomach, especially after food or dinner.

• Encourages Cognitive Calmness – L-theanine may help ease mental restlessness.

• Helps You Achieve a Better Night’s Sleep – The right bedtime tea can promote relaxation and may support better sleep.

Choosing the right tea and preparing it properly can make a real difference in how peaceful and restful your sleep will be. For best results, try to stay consistent with your bedtime tea ritual each night.

Are There Any Side Effects?

While drinking tea before sleeping is generally safe, a few things could cause discomfort:

• Caffeine sensitivity (even in small amounts)

• Diuretic effects causing more bathroom trips

• Allergic reactions to herbs

• Possible interactions with medications (especially valerian and passionflower)

• Upset stomach from stronger herbal teas

When in doubt, consult a healthcare provider before adding a new herbal tea to your bedtime routine.

Herbal teas are not intended to diagnose, treat, cure, or prevent any disease.

FAQs

What if caffeine keeps me awake at night?

Avoid caffeinated teas. Instead, choose caffeine-free options like chamomile, rooibos, or lemon balm to stay relaxed. Always check labels for hidden caffeine.

What’s the best time to drink tea before bed?

Drink tea 30 to 60 minutes before bedtime to give your body time to relax. This also helps you avoid sleep interruptions from bathroom trips.

Is it bad to drink tea right before bed?

Drinking tea too close to bedtime may cause frequent bathroom visits. Stick to a small, warm cup at least 30 minutes before sleeping for better results.

How much tea should I drink at night?

One 6–8 oz cup is enough to relax without disturbing sleep. Too much fluid before bed may wake you up in the night.

Can herbal teas replace sleep medications?

No. Herbal teas can be helpful, but they are not a replacement for treatment. Talk to a doctor if you have serious sleep issues or a sleep disorder.

Which tea is best for people with anxiety?

Chamomile, passionflower, and lemon balm tea are all known for their calming effects. They may help ease nighttime anxiety and support better sleep.

Conclusion

Drinking tea before bed is a gentle, enjoyable way to support a better night’s sleep. The key is choosing caffeine-free herbal teas, steeping them properly, and building a calming bedtime ritual.

Whether you’re sipping chamomile or brewing rooibos, your warm cup can become the perfect nightly habit to relax, unwind, and promote good sleep naturally.

To get the most benefit, try to enjoy your tea without added sugar, especially close to bedtime. Keeping it simple allows the natural flavors and calming compounds to shine—without interfering with your sleep or digestion.

While tea alone won’t prevent conditions like heart disease or diabetes, choosing herbal options as part of a healthy lifestyle may help support your overall wellness.

Make it part of your bedtime routine, and enjoy the benefits—not just for your sleep, but for your overall health and well-being.

Ready to start your bedtime tea ritual?

Shop our curated collection of calming herbal teas—from chamomile and valerian to rooibos and lemon balm—and find your perfect evening cup today.