Best Tea to Help You Sleep in 2023 | Seven Teas

Best Tea to Help You Sleep in 2023

When it's time to relax and unwind, many people turn to tea. Here are five
of the best tea to help you sleep and reduce anxiety.
Seven Teas 101 | March 2nd, 2023

If you’ve ever had trouble falling asleep, you know how frustrating it can be. The good news is that there are natural ways to help improve your sleep quality. Read on to find out the best tea to help you sleep.

Best Teas That Improve Sleep

A warm cup of tea is one of the few things that can be as relaxing as possible, especially before bed. After a long day, certain types can help you relax, slow down, and unwind.

Many herbal teas have been used for centuries as natural sleep remedies because they are effective at combating insomnia, stress, and anxiety. Some have even been studied for their ability to promote sleep. Here are the top five herbs you can add to your tea to improve your sleep quality.


Chamomile is a type of flower that has been used for centuries to treat insomnia and anxiety. Its mild flavor makes it easy to add to teas, tinctures, or even as an ointment on your skin.

Chamomile has wide varieties, but there are two main types: German chamomile (Matricaria recutita) and Roman chamomile (Chamaemelum nobile). Both herbs have similar uses, but German chamomile tends to be more commonly used in commercial products because it’s easier to grow than Roman chamomile and produces more flowers per plant.

Despite not significantly impacting insomnia, a review of 12 studies found that chamomile tea can safely enhance sleep quality.


Valerian is an herb people use to promote sleep. It’s often used in combination with other herbs, though you can take it alone. Making valerian tea from the plant’s dried roots is a common method of obtaining a natural sedative.

  • Take the recommended dosage of dried root or tincture (liquid extract) at bedtime. The dose depends on your age and weight but generally ranges from 0.5-3 grams per day for adults. For children, consult a doctor about appropriate amounts for your child’s weight and age range.
  • Some people may experience adverse effects like headache or dizziness after consuming too much valerian; if this happens to you, discontinue use immediately and consult your physician if necessary.


Passionflower is a sedative herb that can help you fall asleep. It’s also good for anxiety, stress, and nervousness.

People use passionflower to treat insomnia and muscle spasms in people with Parkinson’s disease or restless leg syndrome (RLS).

In tinctures and capsule form, passionflower extract is a popular herbal supplement. You can also make passionflower tea from the plant’s fresh or dried leaves.

A review of nine studies found that tinctures, teas, and syrups made from passionflower could have sedative properties that could help people deal with anxiety.

Lemon Balm/Melissa

Lemon balm is a mild sedative that can help you relax and get to sleep. It’s also known as melissa or Melissa officinalis.

To make lemon balm tea, add 1-2 teaspoons of dried herb per cup of hot water or 2-3 droppers full of tincture to 8 ounces of water. You can drink this up to three times daily to help with sleep issues.


Lavender is a mild sedative and can help you relax. It’s also calming, so if you’re stressed out about something, this tea is for you.

It’s safe for babies and children as long as they don’t have allergies to lavender.

Lavender has antiseptic properties that can help with headaches or migraines when combined with other herbs like chamomile or peppermint in your tea blend.


If you’re looking for an herbal tea to help with sleep, we recommend trying one of these herbs. They all have a long history of helping people get a better night’s rest and are easy to find in most health food stores. Herbal tea is a simple and relaxing addition to your bedtime routine. Try different variations and find out which one works best for you.

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