Best Bedtime Tea For Insomnia And Better Sleep 2019

By Kenny Lee | Essentials

Dec 24

Often, people take sleep for granted until they ended up tossing and turning in unearthly hours. When you’re having insomnia, you’ll trade anything for a single night of deep and uninterrupted sleep. Instead of hastily turning to the sleeping pills, there are natural remedies that you could try to make sleep easier.

Best Bedtime Tea For Insomnia And Better Sleep

For instance, you could have a cup of bedtime tea, and allow your mind to shuts of the worries naturally. Before you rush off to grab a stash of teabag from your kitchen, read on and find out which type of teas helps you to sleep and which could backfire on your insomnia.

Does Drinking Bedtime Tea Makes Sleep Easier

Tea is a drink that features in both eastern and western culture. Apart from coffee, tea is an alternative drink to kick-start your day, as it enables you to stay alert. However, teas that snap your mind into focus are not going to help you to slumber.

You’ll want to avoid black tea, green tea, oolong tea, and white tea as they contain caffeine to a certain degree and may disrupt your sleep cycle. Instead, you’ll want to resort to bedtime teas made of herbal ingredients that actually produce a calming and sedative effect.

Bedtime teas feature ingredients that you’ll usually find in natural sleep supplements, that creates changes in neurotransmitters and hormones to aid sleep. The fact that tea warmth your stomach also creates a soothing sensation that comforts your body for sleep.

Besides the calming properties of bedtime teas, the process of brewing tea and taking slow sips may also help to calm your mind down as you prepare for bedtime. The routine allows you to focus on something else other than your constant worries.

How To Choose The Right Bedtime Tea For Sleep

Bedtime teas are made of herbs that have often been used for hundreds of years or more. However, it will be wiser to make a better-informed decision than choosing the cheapest herbal tea available. You’ll want to ensure that not only the bedtime tea is effective but also safe for consumption.

Here are what you should consider before choosing a bedtime tea.

  • Types of Herb – While there are a few herbs that could promote sleep, you may want to consider the taste and other benefits the herb could bring.
  • Safety – Ensure that the herb is sourced organically or grown in a sustainable farm. You wouldn’t want to hurt your health despite getting better sleep.
  • Proprietary Blend – Herbal tea made of a singular ingredient is effective in its own right. But there are instances where you may enjoy a proprietary blend that combines the best of various herbs.

Precautions And Side Effects Of Bedtime Tea

The herbs that are made into bedtime tea often contain medicinal properties. Taking high doses of bedtime tea can sometimes lead to serious side effects. Before you take any bedtime tea, be aware of the potential side effects and discontinue if it’s disrupting your health.

Pregnant and breastfeeding ladies are often discouraged from taking most bedtime tea as there is no guarantee for the safety of doing so.

Do note that bedtime tea is quite effective and it could cause drowsiness before you knew it. If you’re drinking a cup of herbal tea, do not drive or operate any heavy types of machinery. Enjoy your bedtime tea prior to sleeping and in the comfort of your home.

Best Bedtime Tea For Sleep And Insomnia 2019

Bedtime teas are made of herbs that produce natural sedative effects. There are more than a handful of such herbs that are enjoyed as teas. Each of the herbs is unique in flavor, taste, and other health benefits. Here’s a list of bedtime teas that help with sleep.

 1. Chamomile

Chamomile is one of the most popular bedtime tea drank by people struggling with insomnia, and for very good reasons. Distinguished by its tiny daisy-like flowers, chamomile has been used by civilizations for over two thousand years to treat stress, anxiety, and insomnia.

The virtues of chamomile have been confirmed by numerous studies. A clinical trial performed by Kashan University of Medical Sciences, Iran, shows significant improvement in sleep quality amongst the elderlies who have been prescribed with chamomile extract.

While chamomile is generally safe for most people, it can cause side effects like nausea and vomiting when taken in large dosage. People who are allergic to daisy-like plants should avoid taking chamomile. You’ll need to stop taking chamomile prior to any surgery as it has a blood thinning effect that may interrupt with the medications.

Best Bedtime Tea For Sleep And Insomnia

Traditional Medicinals offers one of the finest chamomile tea available. It is made of chamomile flowers that are organically grown. The tea is certified to be non-GMO and kosher. Only the white and yellows of chamomile flowers are used to ensure superiority in taste and potency.

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2. Lavender

Lavender is widely identified with aromatherapy, where its sweet floral fragrance promotes calmness and eases stress. It is equally effective when taken as herbal tea, especially in promoting sleep. Also known as Lavandula angustifolia, the usage of lavender stretches back thousands of years.

Originally native to the Mediterranean, lavender is now grown in various parts around the world, thanks to its therapeutic properties. A single-blind randomized study involves 15 healthy students has shown that lavender has a positive effect in improving sleep quality.

Taking lavender tea is generally safe, with the rare likelihood of developing side effects like constipation, increased appetite, and headache. Pregnant and breastfeeding ladies should refrain from taking lavender tea. The same applies to children as there is little evidence to suggest its safety.

Best Bedtime Tea For Sleep And Insomnia

You could make a perfect cup of lavender tea by steeping the organic lavender flowers by Kate Naturals. The raw flowers are certified to be non-GMO and gluten-free, providing pure lavender flavor when infused in hot water. You’ll be setting yourself for a nice slumber as you sip on the floral-tasting bedtime tea.

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3. Passion Flower

Visually-striking flowers that bloom on a climbing plant, passion flowers have been used by the native Americans for hundreds of years. Of more than 500 species available,  Passiflora incarnata is used to treat mental related disorders like anxiety and depression.

This highly versatile herb is also an effective aid for insomnia. A double-blind study conducted by researchers of  Monash University, Australia investigate the effect of passion flower in 41 participants. The result shows that participants who take passion flower reported a better sleep quality than those in the controlled group.

Some individuals may experience dizziness, drowsiness and confusing when taking passion flower. It may also cause complications in pregnant women and should also be avoided by breastfeeding moms. The compound in passion flower may also complicate anesthesia used in surgery.

Best Bedtime Tea For Sleep And Insomnia

Tadin Tea passion flower tea bags contain nothing but absolutely pure passion flowers to make sleep an effortless process. It has an earthy aroma when steeped, and it helps to calm your mind down after a stressful day. You could also add lemon or honey to your liking.

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4. Decaf Green Tea

You may be warned of how drinking green tea, despite the enormous health benefits, can cause difficulty sleeping. That’s because green tea contains an amount of caffeine that may affect certain people who are sensitive. Once decaffeinated has a positive effect on sleep on top of its existing wholesome properties.

Green tea is not only taken as a beverage but also treasured for its medicinal properties in China. Once removed of caffeine, green tea has been proven to promote sleep as shown in a study conducted by researchers in Japan. Participants who take less-caffeine green tea reported significant improvement in sleep quality in the test.

While green tea can promote sleep, you should take it in moderation as an extreme dosage of 10 – 14 grams can actually be fatal. You’ll be fine with a couple of tea bags daily. Pregnant women and children should also avoid consuming green tea in high amount. To be safe, do talk to your doctor before taking green tea.

Best Bedtime Tea For Sleep And Insomnia

The key to getting a good night sleep is enjoying a cup of decaf green tea prior to bedtime, such as those offered by Twinnings of London. The leaves are sourced from the finest green tea farm around the world. They were then blended to perfection to produce a cup of green tea with a smooth and enticing aroma.

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5. Valerian Root

Valerian root is infamous for its ‘dirty socks’ taste but is undeniably effective in putting an end to the sleepless nights. The valerian plant is found in the grasslands of Asia, Europe, and North America. Its sedative properties are found in the root of the plant and have been used to treat insomnia for hundreds of years.

While valerian tea is one of the most turned-to herbal tea for sleep, there are insufficient scientific studies that support it conclusively. Multiple studies suggest that valerian may help with sleep issues but they are compromised by methodological issues. Despite that, it is agreeable that valerian is preferable for its lack of hang-over effect.

Some individuals may experience headaches, mental dullness, stomach upset and uneasiness when taking valerian tea. Valerian should not be taken by pregnant or lactating moms and children as there’s little indication of its safety. It may also interrupt with anesthesia used during surgery.

Best Bedtime Tea For Sleep And Insomnia

If you need an effective dose of calming bedtime tea, this organic valerian tea by Traditional Medicinals is a great choice. The valerian roots are complemented by other calming ingredients including peppermint, lemon balm, and passion flower.

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6. Lemon Balm

Lemon balm belongs to the same family as mint and bear similarity with the latter. It can be commonly found around the world although it is known to originate from Europe, West Asia, and North Africa. This herb has been used for centuries to relieve anxiety and insomnia.

As with any age-hold herbs, lemon balm has limited studies that prove its virtue in a scientific manner. One such study was published in 2010 where lemon balm extract has been proven to reduce insomnia by increasing the level of GABA, a neurotransmitter that is linked to positive mood.

If you’re experiencing nausea, vomiting, dizziness or wheezing, you’ll want to consult your doctor for further use of lemon balm. Stay safe and avoid lemon balm if you’re pregnant or breastfeeding. Lemon balm may also cause serious complications for individuals with diabetes, thyroid disease or undergoing surgery.

Best Bedtime Tea For Sleep And Insomnia

Making a cup of bedtime tea is as simple as steeping a stash of lemon balm teabag from Traditional Medicinals in hot water. It carries a pleasant mild herbal taste with a hint of citrus. The calming properties of lemon balm will soon doze you off and ensure you wake up rejuvenated.

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7. Lemongrass

You couldn’t miss the flavor of lemongrass when you’re traveling to Vietnam and Thailand. It is a prominent ingredient that produces a distinct citrus flavor to the local cuisines. Besides gracing your meals, lemongrass can also be served as bedtime tea which does wonder to your insomnia struggles.

Lemongrass is a plant that is deeply imbued with various therapeutic properties. It includes the ability to increase serotonin level and calm your mind for sleep. The sedative effect of lemongrass makes it a great herb for individuals kept awake with worries and anxiety.

Consuming lemongrass tea is generally safe, with rare cases of complications. However, pregnant ladies should avoid taking lemongrass at all cost as it may lead to miscarriage.

Best Bedtime Tea For Sleep And Insomnia

Tadin lemongrass tea is a great choice for a bedtime tea. The teabags are individually sealed in aluminum foil thus preserving the freshness. This is evident as you steep a cup of lemongrass tea and be delighted by the exquisite citrus flavor. The tea will soothe you and silence the worries that robbed you of sleep.

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8. Peppermint

Peppermint is distinguished by its menthol flavor. It’s commonly used to create a unique flavor in chocolate, mints, and candies. Peppermint is native to Europe and Asia, where the herb has been used for thousands of years both for its flavor and medicinal properties.

This minty-scent herb is known to promote better sleep quality. Studies have shown that drinking peppermint tea can soothe your body and mind, especially when you’re troubled by stress and anxiety. It also helps individuals with digestion problems which may disrupt their sleep.

There are rare occurrences of side effects that are associated with peppermint. You may experience headaches, mouth sores, and heartburn when taking peppermint. It is advisable for pregnant and breastfeeding women to consume peppermint tea in a moderate amount.

Best Bedtime Tea For Sleep And Insomnia

Making yourself a cup of Traditional Medicinals peppermint tea is helpful to deal with insomnia. It helps to soothe discomforts in your digestive tract that interrupts bedtime. If you’re a fan of peppermint, you’ll be delighted by the aromatic and refreshing taste of the tea.

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9. Yogi Tea Bedtime

Besides single-herb tea, you could benefit from proprietary blend such as the Yogi Tea Bedtime tea. It is made of herbs that promote calmness and relaxation.

Best Bedtime Tea For Sleep And Insomnia

Each tea bag contains the synergic blend of passion flower, valerian root, licorice root, spearmint leaf, chamomile flower, skullcap leaf, cardamom pod, lavender, cinnamon bark, rose hip, and stevia leaf.

The tea contains no caffeine and all the ingredients are organically farmed and harvested. The tea is produced in a GMP-certified facility, which ensures its purity and effectiveness.

A cup of Bedtime Yogi Tea has a hint of spicy sweet aroma that helps you to relax and unwind after a long day. The synergic effects of the herbal blend will help you to sleep soundlessly.

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10. Twinnings of London Nightly Calm Herbal Tea

Proprietary blends of calming herbs do more than promoting sleep. Each of the herbs offers unique properties that benefit various aspects of health. The Nightly Calm herbal tea by Twinnings of London is one great choice.

Best Bedtime Tea For Sleep And Insomnia

The herbal tea is a blend of chamomile, spearmint, lemongrass, linden, orange leaves, orange blossoms, lemon myrtle, rosebuds and hawthorn berries.

The herbs are carefully sourced and selected from the finest farms around the world. They were then blended to a balance of warm, and smooth aroma that is soothing to drink.

You can make a cup of bedtime tea from Twinnings by steeping a tea bag with hot water for 3 to 5 minutes. Drinking it before bedtime will relax your mind and body in time for sleep.

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Good Habits That Promote Better Sleep

Drinking bedtime tea helps you to relax your body and mind for better sleep. With that said, you’ll want to ensure you’re maintaining other good habits prior to bedtime.

For a start, you’ll need to make your bedroom a no-go zone for smartphones, tablets and other similar devices. Using your phones can reduce the level of melatonin and actually make it harder to sleep.

You’ll also want to avoid taking caffeine at least 6 hours before bedtime. That’s how long it could stay in your system and make sleep impossible even when you’re extremely tired.

If you’ve had a tough stressful day, meditating could help. Meditating for 10 minutes could calm your mind to a certain extent that makes sleep easier.

Taking a bath prior to bedtime may also promote sleep. Some people reported a cold bath is effective while others prefer a warmer bath. It’s up to you to find the best bath to ease the tension off your body.


Having a poor quality of sleep is both physically and mentally draining. I hope you’ve found a natural remedy to deal with insomnia and enjoy deep uninterrupted sleep.

About the Author

I struggled with social anxiety for at least 15 years, without really knowing what I was going through. Eventually, I defeated my social phobia and conquered the fear of public speaking.

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