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From licorice to lavender: The best sleep teas to help you relax and unwind
From Teapigs to Pukka Herbs, these are the best teas to add to your nighttime routine
Good Housekeeping’s recent sleep survey found a whopping 73% of readers struggle with sleep quality, and 70% said they had tried sleep-enhancing products in bid to get more Zs, with aromatherapy, ear plugs, eye masks and sleep teas proving the most popular. But could it be as simple as a cup of tea before hitting the hay?
Well, we decided to find out. Team GH brewed countless cups of bedtime cuppas to find the best sleep teas to help us nod off. We also asked Georgia Chilton, senior nutritionist at healthy meal plan app Calo, to weigh in on the health benefits of sleep teas and how to incorporate them into your nightly routine.
Ready to doze off? These are the best sleep teas glance, but keep reading for our expert’s advice and our full reviews.
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What are sleep teas?
“Sleep teas are herbal blends thought to promote relaxation and sleep quality,” Chilton explains, adding: “There are many to choose from on the market, but, ultimately, my advice would be to opt for something you enjoy drinking, as that will make it easier to create the habit of a cup before bed."
“Avoid options containing caffeine – such as black or green teas – as they block adenosine receptors in your brain, promoting alertness and preventing sleep.”
Read more: Best sleep supplements | Best sleep gadgets | Best baby sleep aids | Best pillow sprays
How we chose the best sleep teas
We consulted Chilton for her advice on the best ingredients to look out for. We also scoured the market and tried a range of pre-bedtime beverages from leading brands ourselves, considering taste, ease of use and price, before putting together our final list.
Get set to sip your way to better sleep...
Packed with a medley of Mediterranean herbs (including chamomile, lemon balm, and lavender), a cup of this calming night time tea might just be the next best thing to falling asleep to a lullaby of cicadas and lapping waves…well, sort of.
The addition of liquorice and sage gives it a stronger, savoury lilt, which might not be everyone’s, um, cup of tea – though recent studies suggest that sage can help to balance hormones to combat menopausal night sweats for a more restful night’s sleep.
We’re big fans of Yogi Tea; Breathe Deep is a staple for flu season, and it wouldn’t be winter without a warming cup of its Turmeric Chai, so we had high hopes for the Organic Bedtime blend – and it delivered.
The base is a classic blend of chamomile flowers and valerian root, but the addition of cardamom brings a sweet, peppery note and we found it helped ease any post-dinner bloating before bed.
We're fans of WelleCo here at Good Housekeeping – the brand also features in our best greens powders round-up – and there's lots to love about the brand's sleep tea.
Free from artificial flavours, it contains a blend of six soothing ingredients, including lemon balm, hops, valerian root, passionflower and skullcap. The flavour is warming and delicate, without tasting overly sweet – ideal for sipping before you slip beneath the sheets.
From supplements to massage oils, it’s no secret that magnesium is a great option if you’re seeking better sleep (and let’s face it, who isn’t?).
Providing an impressive 56mg of magnesium per serving, this fruity tea is packaged in two-week cycles to help you establish a better bedtime routine – and after just five days, we found ourselves nodding off easily and sleeping more deeply.
Building on the principles of Ayurvedic medicine, Pukka Herbs’ Night Time Tea harnesses the power of valerian (a herb long-praised for its sedative and calming effects), alongside soul-soothing oat flower, lavender, and chamomile to help you unwind after a long day.
Smooth and mellow tasting, we recommend steeping for up to 10 minutes if you prefer a stronger cup.
Find chamomile teas too, well… flowery? Try this sleep tea from Clipper, which adds warming cinnamon and zesty orange to the blend for a more flavourful bedtime brew.
Not only does it taste great, but cinnamon is said to help regulate blood sugar levels and prevent those unwelcome 2am awakenings. True to the brand's eco-friendly ethos, each bag is 100% organic, unbleached, and biodegradable. We’ll drink to that!
If a hot cup of tea isn’t your bag, then you’ll be pleased to know that Mission Sleep Tea can be drunk both hot and cold – genius.
It tastes luxurious, thanks to the combination of cocoa nibs, rooibos, ashwagandha, and cinnamon, and boasts the same sleep-enhancing benefits as the brand’s best-selling Sleep Powder, all packed into a teabag to minimise faff before bed (which we’re all for).
Created by midwives, this calming blend combines lavender, chamomile, and rose – and, to be honest, the aroma alone had us ready to press snooze.
There’s also lime flower, which is known for its antispasmodic properties, and may help to ease nighttime cramps. We like it steeped with fresh boiling water, but you can also stir into warm milk (or a plant-based alternative) for an even cosier cup.
This bulk buy deal of 120 teabags (working out at 11p per cup) is hard to beat – especially for bigger families seeking better sleep.
The flavour combination is downright delicious, with comforting chamomile, sweet honeybush and a hint of fresh lemon balm striking the perfect balance to enjoy before bed.
Not a fan of stronger herbal teas? This option is light and fruity, with sweet apple at the fore and a calming note of lavender to set the stage for some quality shut-eye.
We tip our hat to Teapigs’ commitment to sustainability, too; it’s made with 100% organic ingredients (no artificial nasties, here), while the biodegradable tea temples can be easily recycled with your food waste, too. Win, win.
Popular ingredients used in sleep teas
If you walk down the tea aisle of your local supermarket, you’ll likely find several options marketed as ‘sleep’ or ‘unwind’ blends – but what active ingredients should you be looking for in an effective bedtime brew?
Chamomile
- Benefits: Contains apigenin, which binds to receptors in the brain to produce a calming effect.
- Usage: Best for reducing anxiety and promoting a sense of relaxation.
Valerian Root
- Benefits: Known for its ability to increase GABA (gamma-aminobutyric acid) levels in the brain, which can help reduce anxiety and improve sleep quality.
- Usage: Often used for its sedative effects and to help with falling asleep faster.
Lavender
- Benefits: Contains compounds that may help reduce anxiety and improve sleep quality.
- Usage: Often used for its soothing aroma and calming properties.
Lemon Balm
- Benefits: May help reduce anxiety and improve sleep by influencing neurotransmitters.
- Usage: Often combined with other herbs for enhanced calming effects.
Passionflower
- Benefits: Can increase GABA levels and help manage symptoms of anxiety.
- Usage: Useful for calming the mind and body before bed.
Are sleep teas effective?
While sleep teas can help you unwind, they’re not miracle workers. It’s important to implement them as part of a healthy nighttime routine.
If you’re struggling to sleep, Chilton advises “enjoying a well-balanced dinner at least two to three hours before bed to help avoid indigestion and support your body’s natural release of melatonin, which is a key sleep hormone.”
“Aim to incorporate sleep-promoting foods that are rich in melatonin and tryptophan, including tart cherries, walnuts, and kiwis,” she adds.
Your sleep environment is crucial, too. Where possible, avoid using your bedroom as a workspace (yes, that includes checking your emails in bed) and ensure it’s “not too hot, too cold, too noisy, or too bright,” says Chilton, “but most importantly, invest in a high-quality mattress – trust me, it will be priceless in the long run!”
Millie is freelance journalist and editor with five years’ experience writing product reviews, buying guides, breaking news and about the latest trends.
Millie has also reviewed countless restaurants and written travel features for British GQ, The Telegraph and the Independent, and has interviewed a number of leading chefs, including Jamie Oliver, Heston Blumenthal and Raymond Blanc.
Founder of creative catering brand @grazeandgorge, Millie also spends her time creating seasonal recipes and tablescape content, as well as planning her next golden retriever-friendly getaway and rearranging her own home bar cart (... again).
Priyankaa is our sleep and wellness expert, specialising in expert-tested reviews and roundups on the latest health and fitness products. From walking boots to running machines, Priyankaa has written about hundreds of products and is passionate about providing in-depth, unbiased reviews. Plus, as an avid runner and gymgoer, she knows exactly what to look for when finding the right gymwear, fitness tracker or earphones.
Priyankaa has an MA in Magazine Journalism from Cardiff University and over five years’ experience in health and fitness journalism. Priyankaa has written for Stylist’s Strong Women Training Club, where she regularly wrote about diversity in the fitness industry, nutrition tips, training advice and her experience completing various fitness challenges. She has also written for a variety of publications including Business Insider, Glamour, Bustle, Metro, HuffPost UK, gal-dem and more. Outside of work, Priyankaa can usually be found trying out a new gym class, seeking out London's best eats or watching a Spanish TV show in a bid to keep up her language skills.
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