Teas for sleep, such as chamomile, valerian, lemon balm, and passionflower, may help promote relaxation and improve occasional insomnia, especially when sleep problems are linked to stress or stimulant use. Most are consumed 30 to 60 minutes before bedtime and work best alongside healthy sleep habits.
Many herbal teas contain plant compounds that may help calm the nervous system and support better sleep. Popular options include chamomile, lavender, linden, peppermint, turmeric, and kava, each with different properties, preparation methods, and potential benefits.
Although teas for sleep are widely used, some may interact with medications or should be avoided during pregnancy, breastfeeding, or certain health conditions. Proper preparation and safety precautions are important for informed use.
Some teas that may help you sleep better include:
1. Passionflower tea
Passionflower is the flower of the passion fruit plant. According to several studies, it has a relaxing effect on the nervous system, which may help with stress, anxiety, and occasional insomnia.
Ingredients
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1 tablespoon of dried passionflower leaves or 2 tablespoons of fresh leaves
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250 mL (1 cup) of boiling water
How to prepare
Add the passionflower leaves to a cup of boiling water and let steep for 5 to 10 minutes. Then strain, let cool slightly, and drink 30 to 60 minutes before bed.
Passionflower tea should not be consumed during pregnancy or by children under 12 years old. It may also interfere with some medications, such as aspirin or warfarin, so it is important to speak with a healthcare provider if you take any medication.
2. Chamomile tea
Chamomile tea is commonly used to promote calmness and may be recommended for stress and insomnia. According to some scientific studies, this plant appears to help induce sleep because it has sedative properties.
Although its exact mechanism of action is not known, chamomile is believed to act on benzodiazepine receptors, which reduce nervous system activity.
In addition, the steam released by chamomile tea, when inhaled, has also been shown to reduce stress levels.
Ingredients
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1 handful of fresh chamomile flowers
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250 mL (1 cup) of boiling water
How to prepare
Rinse the flowers with water and dry them with a paper towel. Then place the flowers in boiling water and let steep for 5 to 10 minutes. Finally, strain, let cool, and drink.
After being picked, chamomile flowers can be stored in the refrigerator for up to 2 days. They should be kept in a closed container.
Chamomile tea should be avoided by people who are pregnant and by children unless approved by a doctor.
3. Valerian tea
Valerian tea, made from the medicinal plant Valeriana officinalis, is one of the most studied teas for occasional insomnia and better sleep. According to several studies, valerian releases substances that increase GABA, a neurotransmitter that helps inhibit the nervous system and promote relaxation.
According to some studies, when used for insomnia, valerian appears to increase sleep time and reduce how often a person wakes up during the night.
Ingredients
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1 tablespoon of dried valerian root
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250 mL (1 cup) of boiling water
How to prepare
Place the valerian root in boiling water and let steep for 10 to 15 minutes. Then strain, let cool, and drink 30 minutes to 2 hours before bed.
Valerian tea should be used with caution by people who are pregnant and people with liver problems.
4. Lemon balm tea
Like chamomile, lemon balm (Melissa officinalis) is another plant traditionally used for excess stress and insomnia. According to some studies, this plant appears to prevent the breakdown of GABA in the brain, which strengthens the effect of this neurotransmitter, whose main function is to relax the nervous system.
Ingredients
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1 tablespoon of dried lemon balm leaves
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250 mL (1 cup) of boiling water
How to prepare
Add the leaves to a cup of boiling water and let steep for 5 to 10 minutes. Then strain, let cool, and drink 30 minutes before bed.
Lemon balm tea should be avoided during pregnancy and breastfeeding.
5. St. John’s wort tea
St. John’s wort (Hypericum perforatum) is a plant commonly used for depressive states, but it may also be used for anxiety and insomnia.
This is because St. John’s wort contains substances such as hypericin and hyperforin, which act on the central nervous system, helping calm the mind and relax the body. Read more about St. John's wort benefits and how to use it.
Ingredients
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1 teaspoon of dried St. John’s wort
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250 mL (1 cup) of boiling water
How to prepare
Place the St. John’s wort in a cup of boiling water and let steep for 5 minutes. Then strain, let cool, and drink before bed.
St. John’s wort tea should not be used by people who are pregnant, breastfeeding, or taking oral contraceptives, as it can reduce the effectiveness of birth control pills. Children under 12 should only use St. John’s wort with a pediatrician’s approval.
According to the National Center for Complementary and Integrative Health (NCCIH), St. John’s wort interacts with many prescription medications, including antidepressants such as sertraline, paroxetine, and nefazodone, which may reduce their effectiveness or increase the risk of harmful drug interactions.
6. Lettuce tea
Although it may seem unusual, lettuce tea has been traditionally used to promote relaxation and sleep. However, there is limited evidence on its safety and effectiveness, especially in babies, young children, and pregnant people.
For this reason, lettuce tea should only be given to babies or used during pregnancy with guidance from a pediatrician or OB-GYN.
Ingredients
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3 chopped lettuce leaves
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250 mL (1 cup) of water
How to prepare
Boil the water with the lettuce leaves for 3 minutes. Then strain, let cool, and drink at night.
7. Lavender tea
Lavender is a medicinal plant from the Lavandula angustifolia species with sedative, relaxing, calming, and anti-anxiety properties. It may help reduce anxiety, restlessness, agitation, and stress, which can contribute to insomnia or trouble sleeping.
Therefore, lavender may help improve sleep quality and overall well-being.
Ingredients
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1-2 teaspoons dried lavender flowers
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250 mL (1 cup) of water
How to prepare
Bring the water to a boil, then add the lavender flowers and turn off the heat. Cover the pot and let cool. Strain and drink.
Lavender tea should not be consumed by pregnant people, children, or people with a gastric ulcer.
Lavender can also be used as an essential oil in aromatherapy by adding 3 to 4 drops to an electric diffuser or placing it on a pillow or bedding to help with relaxation and sleep.
8. Linden tea
Linden tea, prepared with the medicinal plant Tilia cordata, has calming, sedative, and relaxing properties. It may support the action of GABA, a neurotransmitter that helps reduce nervous system activity, making it a good tea option for insomnia caused by anxiety.
Ingredients
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1.5 g of dried linden flowers and leaves
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250 mL (1 cup) of boiling water
How to prepare
Add the dried linden flowers and leaves to the boiling water, cover, and let steep for 5 to 10 minutes. Then strain, let cool slightly, and drink 2 to 4 times per day.
Linden tea should not be given to children under 4 or used by people who are pregnant, breastfeeding, or have heart problems.
9. Kava tea
Kava tea, made from the medicinal plant Piper methysticum, contains kavalactones. These natural substances regulate the action of the neurotransmitter GABA in the brain, with an effect similar to benzodiazepines, which are one of the main types of medications used to treat anxiety.
In this way, kava tea helps reduce anxiety and tension and improve relaxation, helping with sleep and occasional insomnia.
Also recommended: Kava Kava Benefits: Uses, Dosing & Side Effects tuasaude.com/en/kava-kava-benefitsIngredients
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2 tablespoons of kava root
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250 mL (1 cup) of water
How to prepare
Boil the kava root in the water for 10 to 15 minutes. Then let cool and strain. Drink 2 to 3 times per day.
Kava tea should not be used by people who are pregnant or breastfeeding, as there are no studies on its safety. It should also be avoided by people with liver disease and people taking antidepressant medications.
10. Mulungu tea
Mulungu tea (Erythrina mulungu) contains flavonoids and alkaloids with calming, tranquilizing, and analgesic effects. These may help reduce agitation, nervousness, and anxiety, making it a good home remedy option for occasional insomnia.
Ingredients
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4 to 6 g of mulungu bark
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250 mL (1 cup) of boiling water
How to prepare
Place the mulungu bark in the water and boil for 15 minutes. Then strain, let cool slightly, and drink the tea while still warm, 2 to 3 times per day. Avoid drinking it for more than 3 days in a row.
Mulungu tea should not be used by children under 5 years old, people who are pregnant or breastfeeding, or people taking antihypertensive or antidepressant medications.
11. Lemon verbena tea
Lemon verbena tea, made with the medicinal plant Aloysia citrodora, is a strong sedative. For this reason, it may be a good option for people with insomnia.
Ingredients
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1 tablespoon of dried lemon verbena leaves
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250 mL (1 cup) of water
How to prepare
Boil the water and add it to a cup with the dried lemon verbena leaves. Let steep for about 10 minutes. Then strain and drink 1 cup of tea 2 to 3 times per day.
Lemon verbena tea should not be used by people who are pregnant or breastfeeding, or by people with kidney problems.
12. Turmeric tea
Turmeric tea (Curcuma longa) is rich in curcuminoids, which may improve sleep by acting on histamine H1 receptors. It also has an anti-anxiety effect through its action on some neurotransmitters.
Ingredients
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1 teaspoon of turmeric powder
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250 mL (1 cup) of boiling water
How to prepare
Add the turmeric powder to a cup of boiling water and let steep for about 10 to 15 minutes. Then wait until it cools to a warm temperature and drink up to 3 cups per day for up to 7 days.
Turmeric tea should not be used by people who are taking anticoagulant medications or who have bile duct obstruction caused by gallstones.
In addition, this tea should only be used with medical guidance in cases of suspected or confirmed pregnancy or during breastfeeding.
13. Bay leaf tea
Bay leaves (Laurus nobilis) contain substances such as linalool and cineole, which release essential oils that help relax the central nervous system. This may reduce stress and anxiety and help improve sleep.
Ingredients
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1 dried bay leaf
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250 mL (1 cup) of boiling water
How to prepare
Place the bay leaf in a cup of boiling water and let steep for about 10 minutes. Then remove the bay leaf, wait for the tea to cool slightly, and drink immediately. This tea can be consumed 3 or 4 times per day.
Bay leaf tea should not be used by children, people who are breastfeeding, or during pregnancy, as there is not enough reliable information about its safety in these groups.
In addition, this tea should be used with caution by people with diabetes, as it can reduce blood sugar levels. If taken together with oral antidiabetic medications, it can cause hypoglycemia. It is important to always speak with a healthcare provider before use.
14. Rue tea
Rue tea, made with the medicinal rue plant (Ruta graveolens), is a mild natural sedative that helps the body relax. It may help with anxiety, stress, and better sleep.
Ingredients
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1 teaspoon (2 to 3 g) of dried rue leaves
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1 liter of water
How to prepare
Place the water in a pot and bring it to a boil. Remove from the heat, add the dried rue leaves, cover, and let steep for 5 minutes. Strain, let cool slightly, and drink up to 1 cup per day.
Rue tea should not be used during pregnancy because it may stimulate uterine contractions and has traditionally been associated with pregnancy loss (miscarriage). It should also be avoided while breastfeeding, by children, and by people with kidney disease.
According to the National Center for Complementary and Integrative Health (NCCIH), herbal products should be used with caution during pregnancy because many have not been proven safe and some may be harmful.
Because rue may interact with some medications and can be toxic in large amounts, it should only be used under the guidance of a healthcare professional.
15. Peppermint tea
Peppermint tea (Mentha piperita) is rich in menthol, which has relaxing and sedative properties. It may help relieve mental stress and anxiety and improve sleep quality, as it interacts with receptors in the brain involved in reducing nervous system activity.
Ingredients
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1 tablespoon of peppermint leaves
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250 mL (1 cup) of water
How to prepare
Bring the water to a boil, then remove from heat and pour into a cup containing the peppermint leaves. Cover and let steep for 5 to 10 minutes. Strain, wait until warm, and drink right away.