8 Teas To Sip At Bedtime To Help You Sleep Through The Entire Night

While nightcaps like alcoholic beverages or a warm glass of milk have some sleep-promoting properties, sleep teas tend to be better for your overall sleep quality. Here are the best kinds of teas for lulling you into a dream state.

Herbal teas contain micronutrients like magnesium and potassium, as well as a host of ingredients that encourage calmness and enhance feelings of sleepiness, certified sleep consultant and founder of Live Love Sleep Kaley Medina notes.

It's important to remember that in the same way that swapping out your usual comforter for a weighted blanket or switching on a sound machine to drown out any unwanted bedroom noise won't necessarily solve your sleep woes, drinking a cup of tea can't guarantee a good night's sleep either. Your cuppa should be paired with other healthy nighttime habits. 

Getting from point A to point Zzz requires a specific kind of sleep tea. Here are the herbal blends that experts recommend sipping on nightly:

"For sleep, the key active component of chamomile is the flavonoid apigenin," Teitelbaum tells mbg. This binds to GABA receptors in the brain and has a calming impact on the body—helping to reduce nerves and promote rest.

"Lavender flowers and leaves can deeply relax you and make you feel calm,"* Medina tells mbg. This is because the plant's active components have been shown to stimulate the GABA system, adds Teitelbaum. The result is a soothing cup to sip, but you may also reap calming benefits from simply inhaling the sweet aroma.

Peppermint sleep teas are also a popular choice (the Celestial Seasonings Sleepytime Mint is a personal favorite of mine), though Teitelbaum says the ingredient's sleep-promoting effects have not been well demonstrated. Still, peppermint contains menthol, which has been shown to help soothe the stomach1, as well as open up the respiratory tract2, so this kind of herbal tea can still be worth a try at bedtime.

"I like to start low and then work my way up to a concentration that makes me feel sleepy. If you feel like your muscles are rubbery or heavy, then you had too much," Medina says. "Cut back the amount the next day and the feeling should pass fairly quickly. If you are agitated or restless, then stop using valerian and consider yourself the rare 10% that should not use this herb." 

It may also increase the happy hormone, serotonin, Teitelbaum adds, which induces sleep by acting as a precursor to the onset of melatonin5, aka the sleep hormone.

Hot lemon water is commonly sipped first thing in the morning to fire up the digestive system, but lemon balm tea—which is made from the flowering herb, not the citrus fruit—makes for a delicious and sleep-promoting tea at bedtime. Breus points out that lemon balm is a member of the mint family and cites the ingredient as a masterful sleep aid6.

According to Medina, nettle leaves, seeds, and roots are rich in quality iron, calcium, potassium, silicon, magnesium, manganese, zinc, and chromium. Together, these minerals can promote a healthy nervous system, therefore easing stress and anxiousness, which happen to be two very common sleep disrupters.

If you need help falling asleep fast, try drinking a cup of magnolia bark tea before bed. Derived from the houpo magnolia tree, magnolia bark contains honokiol7, a compound that binds GABA receptors in the brain, which, Breus says, helps to reduce the time it takes you to fall asleep.

From supplements for sleep to sleep masks, silk pajamas, and bedding, there is a myriad of products that can help you fall asleep by offering that extra bit of support.* Sipping a warm cup of sleep tea before bed can be the finishing touch on an otherwise healthy sleep routine. The best part? Sleep teas are made of ingredients that work with your body to help you naturally fall and stay asleep through the night without a stir.