Best teas to wind down & sleep

There's no single tea that works for everyone. Chamomile, linden and lemon balm are the most traditional bedtime infusions, and valerian or passionflower appear in many sleep blends. All of them are naturally caffeine-free, which is the most important trait in an evening cup.

All herbal infusions on this page — chamomile, lavender, linden, lemon balm, valerian, rooibos, honeybush and the sleep blends — are naturally caffeine-free. White, green, oolong, black and pu-erh teas come from the tea plant and always contain some caffeine.

Most people have it 30–60 minutes before bed, as part of a wind-down routine. Give yourself a little time between the cup and lying down so a full bladder doesn't undo the calm.

Chamomile has been used as a bedtime infusion for centuries, but scientific evidence for a direct sleep effect is limited and results vary from person to person. Many people find the warm, screen-free ritual is what actually helps. If sleep problems persist, talk to a doctor — tea is a comfort, not a treatment.

Both contain caffeine, so if you're sensitive it's better to switch to caffeine-free infusions after mid-afternoon. Roasted hojicha is usually brewed short and light, which makes it one of the gentler true teas for the evening — but it is not caffeine-free.