Best Teas for Sleep

When the day winds down and night beckons, the ritual of a calming cup of tea can help cue your body that rest is near. Certain herbs are traditionally used to support deeper sleep, reduce restlessness, and quiet the mind. Below are some of our favorite sleep-supportive herbs you can explore in teas, along with tips for creating your own bedtime tea ritual.

🌙 Valerian Root

Valerian (Valeriana officinalis) is one of the better-studied herbs for sleep. Research suggests it may help reduce the time it takes to fall asleep and improve perceived sleep quality. 

How it works: Valerian contains compounds (such as valerenic acids and related constituents) that appear to enhance GABA signalling in the brain — GABA being a neurotransmitter that calms excitability and promotes relaxation. 

Tea tip: Because the flavor of valerian can be quite earthy and strong, it’s often blended with other calming herbs (like chamomile, lemon balm, or lavender).
Try: Our own Golden Slumbers blend, which we designed to balance valerian’s potency with gentler botanicals for a smoother, more enjoyable sip.

💫 Rooibos 

Rooibos (Aspalathus linearis), commonly known as red tea or redbush tea, is naturally caffeine-free and low in tannins — making it a gentle, sleep-friendly base for evening brews.

Sleep support: Because rooibos does not contain caffeine, it won’t interfere with sleep. Some sources also highlight that rooibos contains minerals like magnesium and calcium (which are important in sleep physiology), and antioxidants that help reduce stress and cortisol levels — all of which may contribute to a sense of calm.

Tea tip: Rooibos’s mild, naturally sweet and nutty flavor makes it a perfect “base” for bedtime blends (it pairs well with chamomile, mint, herbs, spices).
Try: Our Golden Slumbers blend uses rooibos as a soothing foundation, marrying it with herbs that gently coax your body toward rest.

🍵 Other Sleep-Friendly Herbs to Know

To build a well-rounded bedtime blend (or choose one), here are several more herbs commonly used for sleep and relaxation:

• Chamomile (Matricaria chamomilla / Chamaemelum nobile)
  Perhaps the classic “sleepy tea,” chamomile contains apigenin, a flavonoid that binds to benzodiazepine receptors in the brain, producing mild sedative effects.

• Lavender (Lavandula angustifolia)
  Known for its fragrance, lavender is used both aromatically and internally. It’s thought to promote rest by reducing anxiety and lowering the heart rate.

• Lemon Balm (Melissa officinalis)
  A gentle nervine, lemon balm may improve mood, ease mild anxiety, and support restful sleep.

• Passionflower (Passiflora incarnata)
  Often used to quiet an overactive mind, passionflower may increase GABA in the brain and reduce sleep latency.

💤 How to Brew & Ritualize for Better Sleep

Here are a few suggestions to bring intention and consistency to your nightly sipping: