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A warm, caffeine-free cup is a lovely way to tell your body the day is over. Chamomile and valerian add a mild calming nudge, but the real sleep wins are the routine itself and keeping caffeine out of your evening.
The classic bedtime herbs
- Chamomile. The traditional bedtime cup, mildly calming with some evidence for sleep quality. See Wikipedia: chamomile.
- Valerian. Used for sleep for centuries, with mixed but real evidence; effects are gentle. See Wikipedia: valerian.
- Lavender and lemon balm. Calming aroma and a soft, soothing character.
Ritual and caffeine matter most
A consistent wind-down, dim lights, screens away, a warm drink, signals sleep more reliably than any single herb. Just as important: stop caffeinated tea and coffee several hours before bed. The NHS guide to insomnia covers the habits that genuinely help.
Be realistic
No tea will knock you out like a sleeping tablet, and that is a good thing. Treat a bedtime cup as a gentle, pleasant cue rather than a medicine.
At a glance
| Tea | For sleep |
|---|---|
| Chamomile | Classic, mildly calming |
| Valerian | Traditional sleep herb; gentle |
| Lavender / lemon balm | Calming aroma and character |
| Any caffeinated tea (evening) | Avoid; disrupts sleep |
FAQ
Best tea for sleep? Chamomile, or a chamomile-valerian bedtime blend, caffeine-free.
How long before bed? Around an hour, as part of winding down.
Does it really work? The ritual and caffeine-cut do most of it; the herbs add a gentle nudge.
Can it replace treatment for insomnia? No. Persistent insomnia is worth raising with a GP.
This is general information, not medical advice. Ongoing insomnia should be discussed with a GP.
Sources
Part of: Tea for Sleep & Calm
Related reading
Shop bedtime teas: chamomile, sleep blends, the herbal & fruit range, or the full tea shop (free UK postage over £35).
From the news
- Tea and sleep: full evidence-based reading list
- Caffeine half-life by tea type: the new deep-dive
- Loyd Bedtime range discontinued by Mokate
Other pillar guides
More related guides
More from the tea wiki
- Green tea
- Black tea
- Oolong tea
- White tea
- Herbal tea
- Caffeine in tea
- How to make tea properly
- Loose leaf vs teabag
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