3 Teas to Help You Sleep


Woman holding a mug of tea in bed

From our friends at HeyPumpkin: Having trouble sleeping? It happens to all of us from time to time. If this is a problem you struggle with, it might be time for a new pre-bedtime ritual: Tea!

There are several different kinds of tea that can help you fall asleep faster, stay asleep longer, and generally feel better as you go about your day. Let’s take a look at some of the best types of tea that can promote a more restful night’s sleep.

Note: If insomnia is negatively impacting your life, talk to your doctor about possible causes and solutions. We’re not medical professionals at HeyPumpkin, and our advice isn’t meant to treat any specific diseases or conditions


Lavender has been used as a supplement for hundreds of years. It’s a fantastic plant for relaxation, whether you use it in an essential oil, a room spray, a candle, or tea. Lavender is the perfect choice if you’re looking to unwind after a stressful day.

Some studies have shown that lavender may actually have mood-stabilizing properties, which explains why it’s so good as a sleepy-time tea. This plant does wonders for the anxious mind, and its lovely smell and taste doesn’t hurt, either.


Passionflower is an herb that comes in many different varieties. The species of passionflower that has been shown to help with sleep and stress reduction is native to North America. A double-blind study of 110 participants from 2020 showed that passionflower extract can help individuals with insomnia get more sleep. More importantly, it also helped the subjects get good sleep–not the kind where you’re tossing and turning all night long.

woman drinking green tea

Because of these relaxing natural properties, passionflower tea makes for an excellent sleep aid. Check to see if you have any nearby tea shops or cafés that brew passionflower tea; this is where you’ll find the most concentrated and powerful batches. However, you’ll save some money and get more bang for your buck if you buy a box of bagged passionflower tea at the grocery store or online. Start by steeping just one bag about an hour before you go to bed. If you need a little more oomph, throw in two bags!


You have probably heard of the herb valerian–it’s a common addition to many teas and sleep aids. Valerian is native to Europe and certain parts of Asia, and it seems to have a sedative effect on the brain and the nervous system.

Some folks will use valerian to treat anxiety. Many others use it specifically to help with insomnia. You can take a valerian supplement before bed, but brewing tea that contains this herb is a more relaxing experience. The heat of the drink and the process of mindfully brewing your tea will also help to relax your mind and set your body up for a relaxing night.

woman snuggling up with cup of tea

No matter which type of tea is your favorite, there are a few other things you can do as part of your nighttime routine to promote relaxation. While you wait for your tea to steep, make yourself a bubble bath and play some relaxing music. Turn off any harsh, bright lights so that the ambiance in your space promotes relaxation and sleepy vibes. When your tea is ready, drink it mindfully and with purpose. With each sip, remember that you’re slowly gearing your body up for a night of fantastic rest. Let anxious thoughts drift away, and before you know it, your mind will be off to dreamland.