5 Best Teas for Peaceful Sleep

5 Best Teas for Peaceful Sleep

Last update: 23 November, 2018

Have you ever wondered what teas will help you sleep better? Have you tried a few and they didn’t have positive results or couldn’t fall asleep?  It’s possible that you are not preparing them correctly.

In general, people use tea bags that are sold in the supermarket. This isn’t bad if you know how to prepare them. In this regard, it’s important to check and follow the instructions on the label.

At the same time, it’s important to keep in mind that teas are natural harmless drinks. This is why you are able to drink them without needing to ask your doctor first.

There are medications to induce sleep, but the majority of them have side effects and cause dependency. Therefore, doctors generally avoid prescribing them (using them only when they are completely necessary) and recommend that the person with sleeping disorders should resort to using other methods, such as phytotherapy.

How to Make Teas That Help You Sleep

Teas That Improve Sleep

Teas that are meant to improve sleep are those which relax the entire body and make it easier to fall asleep. In contrary to what you may think, you shouldn’t prepare tea right before you go to bed, but rather at least an hour beforehand.

First, you should bring 250 ml (1 cup) of water to a boil. Once the water is boiling, turn off the heat and add the tea bag or leaves to the pot.

Now, the timing is important. If the tea box says that the tea should infuse for around 2 minutes, then you should follow the directions and keep track of the timing. This way, you can benefit from all of the tea properties, and enjoy the best flavor possible. 

There is no to add sweeteners or sugar, but you can add all the honey you want. Another important part of the process is choosing the right tea herbs to help you fall asleep.

Teas That Will Help You Sleep

While many of these herbs can be found in capsules and drops, hot drinks, such as teas, they have a soothing effect on your body and generally cause a sensation of relief. Below you can find some of the best herbs to add to your bedtime teas to help you sleep better.

1. Valerian

Valerian Tea

Valerian has become one of the most important herbs to treat insomnia. It has a sedative effect that regulates your nervous system cells, thus lowering anxiety levels.

2. Chamomile

Chamomile is an invigorating, vasodilating, and antispasmodic herb. It has digestive, carminative, and hepatobiliary properties. It acts as a muscle relaxer, and has great anti-inflammatory properties. That’s why chamomile is one of the most used herbs to relieve digestive problems.

3. Passionflower


Passionflower is rich in flavonoids and alkaloids, and also contains gamma-aminobutyric acid, known as a neurotransmitter that plays an important role in regulating muscle tone, while also relaxing your nerves. If you don’t like the flavor, you can try using it with aromatherapy.

4. St. John’s Wort

This herb is a natural anti-inflammatory and also contains vitamin C. In addition to being one of the ingredients to help you sleep better, this herb is also a known an antidepressant, which has proven to be efficient in treating mild to moderate depression and anxiety.

5. Lemon Balm

Lemon Balm Tea

Its scientific name is Melissa Officinalis and is famous for being one of the most efficient herbs to fight nervousness and problems associated with anxiety. It also has digestive properties, which is why it’s recommended to drink one cup after your last meal.

Tips for Improving Your Sleep

In addition to drinking the previously mentioned teas, it’s also recommended to practice the following sleep rituals:

  • Eat a light dinner.
  • Make sure your bedroom is dark.
  • Cut down on drinking things that contain caffeine.
  • Go to bed at the same time every night.
  • Drink a tea at least one hour before going to bed to benefit from all of its effects.
  • Go to bed as soon as you begin to feel sleepy. It’s very important not to fall behind your sleep schedule to prevent having insomnia.
It might interest you...
Risks and Side Effects of Sleeping Pills
Step To Health
Read it in Step To Health
Risks and Side Effects of Sleeping Pills

Although many of them are over-the-counter, the truth is that sleeping pills should always be prescribed by specialists that can evaluate every ind...


  • Gastaldi, B., Assef, Y., Van Baren, C., Di Leo, P., Retta, D., Bandoni, A., & González, S. (2016). Actividad antioxidante en infusiones, tinturas y aceites esenciales de especies nativas de la Patagonia Argentina. Revista Cubana de Plantas Medicinales.

  • Martínez, G. C., Pellerano, R. G., Del Vitto, L. A., Matilde Mazza, S., & Marchevsky, E. J. (2015). Concentraciones de elementos minerales en partes aéreas e infusiones de Margyricarpus pinnatus (Lam.) Kuntze (Perlilla). Revista Cubana de Plantas Medicinales.

  • Huamantupa, I., Cuba, M., Urrunaga, R., Paz, E., Ananya, N., Callalli, M., … Coasaca, H. (2011). Riqueza, uso y origen de plantas medicinales expendidas en los mercados de la ciudad del Cusco. Revista Peruana de Biologia. https://doi.org/10.15381/rpb.v18i3.439