Evening teas that promote better sleep
By Cynthia Lodite, July 7, 2026There are few things as soothing as a hot cup of tea, especially before bed. Some types can help you relax, slow down, and unwind after a long day.
Many types of herbal tea have been used as natural sleep remedies for centuries, thanks to their ability to fight insomnia, stress, and anxiety.
If you often struggle to fall asleep after a busy day, your evening drink could make a difference.
A warm cup of herbal tea, enjoyed as part of a relaxing bedtime routine, may help you slow down, reduce stress, and get your mind ready for sleep.
Here are some of the best options to consider.
Chamomile tea
Chamomile is one of the most popular bedtime teas. It contains natural compounds that may promote relaxation and help you drift off more easily.
Its mild floral flavor also makes it a comforting evening beverage.
Much of the interest in chamomile centres on a naturally occurring compound called apigenin, an antioxidant found in chamomile flowers, which researchers have studied for its possible calming properties.
Beyond that, many people simply find the warm, floral aroma and mild flavor a comforting way to ease into the evening
Peppermint tea
Peppermint tea is naturally caffeine-free and can help soothe the digestive system after dinner. If indigestion or bloating keeps you awake, a cup of peppermint tea may help you feel more comfortable before bed.
Researchers have studied peppermint tea in relation to relaxation and comfort. A 2016 study by Nikkhah et al. involving 64 participants examined peppermint tea and rest.
According to research, the menthol that gives peppermint its signature cooling character is the compound most often studied, and many people find a cup soothing both before bed and after a meal.
Lemon balm tea
Lemon balm, a member of the mint family, has long been used to ease stress and anxiety. Drinking lemon balm tea in the evening may help calm a racing mind and encourage relaxation.
Researchers have studied lemon balm in relation to relaxation. A study in the journal Phytomedicine examined a lemon balm extract over 15 days (Cases et al., 2011). For many people, the gentle citrus aroma alone makes it a calming way to close out the day.
Lavender tea
Known for its calming aroma, lavender isn’t just for essential oils. Lavender tea may help reduce feelings of stress and create a peaceful bedtime atmosphere.
Lavender contains naturally occurring compounds such as linalool and linalyl acetate, which researchers have studied for their relaxing qualities. Lavender aromatherapy in particular has been examined in scientific research; a study in the Journal of Alternative and Complementary Medicine looked at the inhalation of lavender essential oil and rest (Lewith et al., 2005).
Whether you enjoy the aroma or the flavour, lavender tea is a calming addition to a bedtime routine.