Best Bedtime Teas For Goodnight Sleep

After a long and hectic day, curling up with a warm cup of tea is one of the most comforting rituals. The soothing embrace of a well-brewed cup helps the body relax, signaling that it’s time to unwind. But have you ever wondered whether drinking tea before bed is actually good for your sleep?

While tea has been consumed for centuries across different cultures for its calming properties, not all teas have the same effects. Some are caffeine-free and promote relaxation, while others contain caffeine and may keep you awake. So, should you sip on tea before bedtime or avoid it altogether?

This comprehensive guide will help you understand:

• The benefits of drinking tea before bed.

• How caffeine in tea affects your sleep.

• The best and worst teas to drink at night.

• How to incorporate tea into your bedtime routine.

• Potential downsides of drinking tea before sleep.

Why Do People Drink Tea Before Bed?

Drinking tea before bed is more than just a habit—it is a cherished ritual across cultures that promotes relaxation and mindfulness. It serves as a soothing signal that the day is coming to an end, preparing both mind and body for restful sleep.

Across the globe, tea is recognized for its ability to calm the mind and promote well-being:

• Japan: Tea ceremonies emphasize mindfulness and tranquility, fostering inner peace before sleep.

• England: A comforting cup of tea with biscuits is a traditional way to unwind before bedtime.

• China: Herbal teas have been brewed for centuries to promote relaxation and overall wellness.

• Nepal: In the Himalayas, tea is more than a drink—it is a way of life. Nepalese people often consume warm teas, such as Mt. Pumori Best Green Tea (link) or Himalayas Loose Leaf Spearmint Tea (link), as a way to stay warm, aid digestion, and promote relaxation, especially in the colder months.

Tea, in many cultures, is considered a divine drink of relaxation. However, choosing the right type of tea is essential to ensure that it enhances rather than disrupts your sleep.

Does Tea Contain Caffeine?

While tea contains less caffeine than coffee, it can still disrupt sleep, depending on the type and quantity consumed. The amount of caffeine in tea varies significantly:

Tea Type	Caffeine Content (per 8 oz cup)
Black Tea	40–70 mg
Oolong Tea	30–50 mg
Green Tea	30–50 mg
White Tea	15–30 mg
Herbal Tea	0 mg (caffeine-free)

For comparison, coffee contains 95–200 mg of caffeine per serving. If you are sensitive to caffeine, drinking certain types of tea in the evening may interfere with your sleep.

How Does Caffeine Affect Sleep?

Caffeine is a stimulant that blocks adenosine, a brain chemical responsible for making you feel sleepy.

• Half-life of caffeine: Research estimates caffeine's half-life to be around 5-6 hours. If you drink caffeinated tea at 7 p.m., half of its caffeine may still be active at 1 a.m.

• Sleep disturbances: Consuming caffeinated tea too close to bedtime can cause difficulty falling asleep or frequent night awakenings.

If you struggle with sleep, avoid caffeinated tea at least 4-6 hours before bed.

Best and Worst Teas to Drink at Night

Choosing the right tea can make all the difference in how well you sleep.

Teas to Avoid Before Bed

If you want to wind down, stay away from these teas:

1. Black Tea: High caffeine content; best for mornings or afternoons. Try 01° Ilam Loose Leaf Black Tea if you need an energy boost earlier in the day.

2. Oolong Tea: Contains moderate caffeine; may interfere with sleep.

3. Green Tea: Healthy but still contains caffeine; not ideal before bedtime. If you love green tea, enjoy 29° Nepal Green Tea earlier in the day.

4. White Tea: Lower caffeine content but still enough to disrupt sleep.

Best Teas to Drink Before Bed

For a restful night’s sleep, choose naturally caffeine-free herbal teas:

1. 05° Tulsi Tea (Sacred Basil Tea): Ayurvedic herb that promotes relaxation and reduces stress.
2. 26° Himalayas Loose Leaf Spearmint Tea: Refreshing and soothing for digestion and relaxation.
3. 62° Lemongrass Tea: Known for calming the nervous system and aiding sleep.
4. 47° Tulsi (Sacred Basil) Chamomile Tea – A powerful Ayurvedic blend that reduces stress, calms the nervous system, and promotes deep sleep.
5. Chamomile Tea: Contains apigenin, an antioxidant that promotes sleep.
6. Lavender Tea: Aromatic and soothing, reducing anxiety before bed.
7. Valerian Root Tea: Natural sedative, traditionally used for insomnia.

The Benefits of Drinking Tea at Night

Drinking tea at night offers multiple benefits:

1. Promotes Relaxation: Herbal teas like tulsi, spearmint, and chamomile help calm the nervous system.

2. Aids Digestion: Peppermint and lemongrass teas soothe the stomach and reduce bloating.

3. Hydration: Unlike coffee, tea hydrates without overstimulation.

4. Rich in Antioxidants: Protects against oxidative stress and inflammation.

5. Boosts Immunity: Herbal teas support the immune system, helping prevent colds and flu.

Downsides of Drinking Tea Before Bed

1. Caffeine Sensitivity: Some teas still contain caffeine, affecting sleep.

2. Frequent Bathroom Trips: Drinking tea too close to bedtime may cause nighttime urination.

3. Stomach Irritation: Some teas can upset sensitive stomachs, especially on an empty stomach.

How to Make Tea Part of Your Bedtime Routine

• Choose herbal, caffeine-free teas like tulsi, spearmint, or chamomile.

• Drink it 2-3 hours before bed to avoid frequent bathroom trips.

• Pair with relaxation activities like reading or meditation.

Final Verdict: Should You Drink Tea Before Bed?

Yes—but only the right kind! Avoid caffeinated teas and opt for herbal blends like 05° Tulsi Tea or 26° Himalayas Spearmint Tea for a relaxing nighttime ritual.

FAQs

Q: Can tea help with relaxation and sleep?

A:Certain herbal teas such as chamomile, valerian root, and lavender are believed to have relaxing and calming effects.

Q: What’s the best tea to drink at night?

A: Chamomile, peppermint, lemon balm, and lavender teas are the recommended for inducing restful sleep.

Q: Will tea keep me awake at night?

A: Teas that can be harmful for sleep include black, green, and oolong. Avoid caffeinated form based. Herbal teas are a great way to sip something peaceful before going to bed.

Q: When should I drink tea before bed?

A: Ideally, tea should be consumed two-three hours before bed, so your body has a chance to process it and you do not have to wake up to go to the bathroom during the night.

Q: Can tea replace sleep aids?

A: Herbal tea can help relax you and improve sleep but is not as strong as sleep medications. If you are suffering from chronic sleeping issue, consult a health professional.