The best tea for sleep in 2025, tested by a registered dietitan

There's no better way to wind down in the evenings and prepare for a restful slumber than a warm, cozy cup of tea. The best teas for sleep — chamomile, lavender, valerian and their blends — "are packed with natural compounds to help relax your body and calm your mind, making it easier to drift off," says Gina Jones, RDN, a functional and integrative dietitian and founder of Gina Jones Nutrition.

These teas are a perfect way to kick off your nightly routine. On top of the relaxation-inducing ingredients, the ritual of preparing tea itself can be a way to down-shift after a long day. I often have tea in the evenings to unwind, and I enjoy both the calming warmth and flavors and the act of filling the kettle, waiting for it to boil, steeping my tea and slowly sipping it once my household quiets down. As a registered dietitian and avid tea drinker, I've often been curious about the best teas for sleep. Usually, I choose whatever tea sounds most inviting, regardless of flavors, caffeine content or ingredients. However, I recently tried over a dozen teas for sleep to narrow down the top options.

Based on expert input from Jones and Markus Ploesser, MD, a psychiatrist and integrative medicine physician and chief innovation officer at Open Mind Health, I chose herbal teas that were caffeine-free and made with evidence-based ingredients for sleep and relaxation. I then rated them based on ingredients, quality, ease of preparation, taste, side effects and benefits. Here, I share the results.

A note on supplements

The products included on this list are dietary supplements. Statements about these products have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Dietary supplements are not appropriate for everyone and may interact with other supplements or medications, so talk to your health care provider before adding a dietary supplement to your routine.

Best overall tea for sleep

More teas for sleep we like for 2025

Types of teas for sleep

Herbal teas can be a soothing and natural way to promote better sleep, thanks to the unique properties of their ingredients. Here's a breakdown of some key players in sleep teas and how they can help:

• Chamomile: "Chamomile is a classic for a reason," says Jones. This traditional sleep tea contains apigenin, an antioxidant that binds to brain receptors to help reduce anxiety and encourage relaxation, making it a staple for winding down at bedtime.

• Valerian root: "Valerian root is often used as a natural sleep aid," explains Ploesser. It may increase GABA levels in the brain, helping to ease anxiety and promote sleep. However, its earthy, strong taste can be polarizing — not everyone is a fan.

• Lavender: "You may know it for its calming scent," says Jones, "but sipping it in tea form can also reduce stress and help you unwind." Ploesser adds that it may also help improve sleep quality.

• Passionflower: Like valerian, passionflower may help naturally boost GABA production in the brain. "It [may] help with anxiety and insomnia," says Ploesser, making it a valuable addition to many sleep teas.

• Lemon balm: Part of the mint family, lemon balm is a versatile ingredient. "Lemon balm [may] help with anxiety and sleep disorders," says Ploesser, while Jones highlights it as a gentler option suitable for those who are pregnant and breastfeeding, to "ease restlessness and quiet a busy mind."

• Peppermint: Though commonly associated with digestion, peppermint also promotes relaxation, explains Ploesser. Its refreshing taste and soothing properties make it a frequent addition to sleep tea blends.

• Blends: "A blend of these herbs often works best," says Ploesser, as they allow you to enjoy the combined benefits of multiple sleep-supportive ingredients in a single cup. Whether you’re seeking calm, relaxation or help falling asleep, a thoughtfully crafted tea blend may help.

Factors to consider when purchasing tea for sleep

Time to start shopping? Here are the most important things to consider when buying tea for sleep.

Ingredients

Most teas specifically marketed as sleep teas or bedtime blends contain chamomile and lavender, which Ploesser recommends "for their gentle and well-studied effects." The most potent also contain valerian. "Blends often provide synergistic benefits," he adds.

Both Ploesser and Jones also stress the importance of focusing on ingredient quality. "Look for pure, organic herbs without artificial additives," says Ploesser. Jones adds, "Organic blends are your best bet to avoid pesticides or unwanted chemicals."

They both note that it's also crucial to choose teas that are 100% caffeine-free.

Effectiveness

Ingredients like lemon balm, valerian, lavender and chamomile have evidence to support their use as sleep aids. However, scientific studies typically use exact doses of herbs. In contrast, the dose of herbal extract in a cup of tea depends on several factors — like steeping time, temperature and tea quality.

Still, there may also be something to having an "evening ritual." The act of preparing tea in itself can be calming and can put you in the right frame of mind for rest and relaxation. "Sleep teas are an easy, soothing nightly ritual," says Jones.

Taste

"Your tea should do two things," says Jones, "help you relax, and taste good enough that you look forward to drinking it."

Fortunately, sleep teas are available in many taste profiles, from earthy and herbal to floral, fruity and minty. If you dislike a particular taste, such as valerian or licorice, try to avoid blends that contain these ingredients.

Ease of preparation

Most teas are available in tea bags or loose-leaf tea form. "Loose-leaf teas are often fresher," says Jones, "but high-quality tea bags are super convenient and effective."

Some powdered teas can be quickly and easily mixed directly into water or another beverage. These typically feature higher doses of sleep-promoting ingredients.

I prefer tea bags for convenience, but you should choose the type that best suits your preferences.

Potential side effects

"For most people, drinking sleep tea nightly is perfectly safe," says Jones. However, there are some ingredients to be cautious of, especially if you're pregnant, breastfeeding, taking prescription medications or are diagnosed with a medical condition.

"Certain herbs, like valerian root and passionflower, aren't well-studied during pregnancy," Jones says, "so it's better to avoid them unless cleared by your doctor." She explains that valerian may also interact with certain medications, particularly sedatives and anti-anxiety meds.

She also notes that chamomile may also trigger a reaction if you're allergic to ragweed. "If you have liver or kidney issues," she adds, "some herbs might be harder for your body to process."

She recommends consulting a health care professional before using sleep tea for each of these cases.

Value

Finally, choosing a tea that works for your budget while providing the benefits you seek is essential. Most quality sleep teas cost between $0.35 and $0.50 per serving, but more expensive options may cost $1 or more.

How we chose the best teas for sleep

To identify the best teas for sleep, I consulted the experts, Ploesser and Jones, to understand the key ingredients and factors to consider when evaluating sleep-supportive teas. From there, I tested 13 teas, including single-ingredient herbal teas and blends sourced from my extensive tea collection and samples supplied by brands.

Each tea was prepared according to the instructions on its packaging, and I used honey as a sweetener for consistency. While I don't struggle with falling or staying asleep — making it difficult to fully assess the teas' sleep-inducing effects — I focused on other key factors, such as taste, aroma and side effects.

Additionally, I closely examined each tea's ingredient lists, quality and packaging to determine how well they aligned with Ploesser and Jones's expert recommendations. This thorough process allowed me to evaluate the teas and identify the standouts from multiple angles.

FAQs

How long before bed should I drink sleep tea?

For the best results, drink sleep tea 30 minutes to 2 hours before bedtime. This allows enough time for the calming ingredients to take effect, helping you relax and prepare for a restful night's sleep.

Can I drink sleep tea every night?

Yes, it's safe for most people to drink herbal sleep teas every night. However, Jones recommends speaking to a health care professional first if you are pregnant, breastfeeding, taking prescription medications or have any chronic liver or kidney issues.

Are there any side effects of drinking tea for sleep?

Most sleep teas won't cause side effects, but valerian may interfere with certain medications. If you experience any side effects from taking a sleep tea, stop using it and try a different blend or consult with your doctor.

How does sleep tea work?

Sleep teas often contain ingredients like chamomile and valerian, known for their calming properties. These herbs help relax the body and mind, making it easier to drift off and enjoy a more restful sleep.

Can sleep tea interact with medications?

Sleep teas contain herbs, like valerian, that may interact with certain medications. If you're on any prescription medications, you should speak to your doctor before adding an herbal sleep tea to your nightly routine.

Other products we tested

In total, I tried 13 teas. While six didn't make it into the final rankings, that doesn't mean they aren't worth considering. Everyone's preferences and needs are different, so these teas might still be a great fit for some. Here's a quick look at the ones that didn't make the cut:

• Shaklee Rest & Rewind: I liked the convenience of this powdered tea and its strong minty flavor, but the bitter stevia aftertaste was hard to ignore.

• Moonbrew Nighttime Superfoods: I appreciate that this powdered tea blend includes chamomile and mushroom adaptogens. However, the monk fruit sweetener gave it an intense artificial sweetness, making it seem more like a dietary supplement for sleep than a tea.

• Upton Tea Imports Organic Chamomile: I loved the smell and taste of this chamomile, and it's also an affordable option. Ultimately, though, I prefer tea bags over loose-leaf tea.

• Nuts.com Chamomile Tea: This chamomile tea has an excellent taste and smell. It consisted of mostly large, whole chamomile flowers. However, there were no instructions on or in the bag, so I wasn't entirely sure how to brew it.

• Nuts.com Spearmint Tea: Research suggests that spearmint may offer sleep and brain health benefits. However, this tea, which was tested but is no longer carried, does not include steeping instructions, making it confusing to prepare.

• Tazo Calm Chamomile Tea: This is one of my favorite teas, and I've kept it on hand at home for years. However, I tested an older version that has since been reformulated with different ingredients.

Meet our experts

• Gina Jones, MS, RDN, LD, functional/integrative dietitian and founder of Gina Jones Nutrition

• Markus Ploesser, MD, psychiatrist and integrative medicine physician and Chief Innovation Officer at Open Mind Health

Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.