The 6 Best Teas to Help You Sleep – Step To Health

Click here to get this post in PDF


People who have suffered from insomnia definitely know the benefits of drinking tea to help you sleep.

You can drink it hot or cold, and you can make it from any part of a plant– its leaves, flowers, and even sometimes its roots.

The fast-paced, modern world we live in usually leaves profound effects on our body. One of these is the inability to sleep well at night.

Not turning your phone off before going to bed, browsing social media or the news on your tablet, and staying “connected” 24 hours a day causes excessive brain function.

This results in high levels of anxiety and elevated stress. Teas give us the ability to regulate the nervous states that can be caused by anxiety.

Overall, they’re a great way to get the rest that our brain needs.

How to drink teas to help you sleep

In cold climates, hot teas are usually drunk throughout the day. However, the best way to benefit from their relaxing properties is to drink a small amount right before going to bed.

In supermarkets, you can buy any type of plant already made to make tea.

However, we recommend drinking them in their natural form. The majority of the plants are easy to grow in a flower pot.

Making teas to help you sleep is very simple:

  • First, heat a cup of water (250 ml) until it boils.
  • Add whichever plant you prefer, it can be fresh or dried.
  • Let it sit for 10 minutes.
  • After 10 minutes, turn off the heat and let it sit for a couple of minutes.
  • You can add honey to sweeten it.
  • Enjoy it with small sips.

What are the best plants to use to make a tea to help you sleep?

Although the most common thing to do is make a tea with just one medicinal plant, a mixture of various plants increases its relaxing properties.

1. Chamomile and Tila

Chamomile tea

If you are suffering from insomnia due to poor digestion, the mixture of these plants will solve the problem.

Tila is known for being a natural sedative which is highly recommended for relaxation and for relieving tension.

As for chamomile, it calms stomach problems and helps with digestion. Also, it has anti-inflammatory, antibacterial, and sedative properties.

2. Lemon Balm Tea

Lemon balm, or Melissa, has an acidic aroma. Using its flowers and leaves to make teas helps one get a deep sleep.

It is also used in aromatherapy because of its calming properties and its antispasmodic functions.

3. Mint Tea

Mint tea

Due to its strong and pleasant smell, it is often utilized in aromatherapy. It is also recommended to treat cases of anxiety and special cases of stress.

Since it contains anti-inflammatories and sedatives, it is a great way to get a better night’s sleep.

4. Mixture of passion flower and valerian

There are some types of intermittent sleep that are the result of nightmares or worries that wake us up in the middle of the night and inhibit our ability to rest.

In this case, drinking passion flower and valerian tea will help you say goodbye to this condition.

  • Passion flower contains natural anxiolytics and acts as a natural tranquilizer.
  • Valerian is one of the best known natural sedatives. Although its taste is not very pleasant, it induces sleep and reduces nervousness.

5. Tea recommended for older adults

Holding cup of tea

For older adults who cannot get a deep and long sleep, we recommend the following tea.


  • 2 cups of water (500 ml)
  • 1 tablespoon of Melissa leaves (10 g)
  • 2 tablespoons of valerian root (20 g)
  • 1 teaspoon of mint leaves (5 g)
  • 1 teaspoon of honey (7.5 g)


  • Heat the water and, once it starts to boil, add all of the ingredients. Let sit for 10 minutes, stirring occasionally.
  • After 10 minutes, strain it.
  • Add the honey and separate the tea into different proportions so that you can drink it after dinner and right before bed.

6. Drink for cases of mild depression

If your sleeping disorder is the result of mild depression, prepare the following drink.


  • 2 cups of water (500 ml)
  • 1 tablespoon of fresh valerian leaves (10 g)
  • 1 tablespoon of valerian root (10 g)
  • 1/2 tablespoon of fresh rosemary leaves (5 g)
  • 1 tablespoon of fresh Melissa leaves (10 g)
  • 1 tablespoon of honey (25 g)


  • Pour half a liter of cold water over the ingredients of this mixture.
  • Let sit for 12 hours, stirring once in a while.
  • After 12 hours, strain and then sweeten with the honey before drinking it. We recommend drinking it 15 minutes before going to bed.

All of these teas are very beneficial for the body since they help to release toxins and they contain sedatives. These inhibit the nervous interactions that cause sleeping disorders.

They are also a great alternative to commercial sedatives and medicines that can cause a dependency.

Try these teas and sleep peacefully!