Zzzzz... Huh? Did someone say, “teas that are great before bed”? If you’re a tea drinker and enjoy a cup of tea throughout the day, you might be wondering about what kind of tea to enjoy before you take that nightly trip to Dreamland. While true teas contain caffeine (with some having a high level of caffeine), there are some great low-caffeine teas as well as herbal teas that don’t contain caffeine. Here are eight great teas to enjoy before you hit the hay.

General Guidelines for Choosing a Nighttime Tea

Before enjoying teatime with the sandman, there are a couple of things to keep in mind when looking for a tea to enjoy before bed.

1. Choose a tea with little to no caffeine

It's a no-brainer, but caffeine keeps you awake, which is great for staying alert in the middle of the day, but when bedtime draws near, you’ll want to avoid it. While herbal teas are generally caffeine-free and are great for a nightly bedtime routine, there are some caffeinated herbal teas that are exceptions to the rule.

Yerba Mate, for example, is a high-caffeine herbal tea that's best to enjoy during the early day and avoid before bed. Conversely, while true teas (i.e., teas made from the Camellia sinensis plant) contain a fair amount of caffeine, there are some low-caffeine options, such as White Tea.

2. Decaf is also an option before bed

If you still want to enjoy your favorite black teas before bed (which naturally have high levels of caffeine), you can brew yourself a cup of the decaf version of that tea. Decaf teas undergo a process to remove most of the caffeine from the tea leaf, leaving only trace amounts. While I don’t feature decaf teas in my list, Adagio Teas offers a variety of decaf teas that can be enjoyed before bed.

8 Dreamland Drinks

1. Chamomile

The first go-to for many tea drinkers looking to catch some Z’s, Chamomile has been used since ancient times as a natural remedy for a number of ailments, including insomnia and anxiety. According to the National Library of Medicine, Chamomile contains a flavonoid called apigenin that binds to certain receptors in the brain, producing a calming effect that encourages deep sleep.

Is it any wonder that chamomile is present in many sleepy-time tea blends? When counting sheep just isn’t cutting it, reach for a cup of caffeine-free chamomile.

2. Lemongrass

Though not related to the citrus fruit, Lemongrass has a similar pleasant aroma as the lemon fruit it shares half its name with, but with an added bonus: it might help you drift off to sleep at night. Another caffeine-free option, this herbal tea is said to help promote sleep and relax muscles for a restful night. It’s also helpful for settling an upset stomach.

3. Peppermint

Though usually thought of as a remedy for upset tummies, Peppermint Tea has a whole host of helpful properties: it’s anti-inflammatory, anti-viral, and even relaxing. Peppermint can help soothe different ailments that might keep you up at night. Stress keeping you from a good night’s sleep? Stomach bothering you? That nasty cold waking you up? Peppermint can help soothe all those ailments, helping you drift off to sleep.

Try blending peppermint and chamomile tea together to create your own sleepy-time blend! Personally, I like to mix one teaspoon of peppermint and one teaspoon of chamomile per cup: brew for 5-7 minutes in boiling water.

4. Spearmint

Peppermint’s milder cousin, Spearmint might not get the attention that peppermint does at the family parties, but for those looking for something that can provide similar benefits as peppermint without the strong peppermint taste, Spearmint is a great mild nighttime tea alternative.

Like peppermint, Spearmint has no caffeine, helps ease stress to help you relax, soothes an upset stomach, and helps fight off viral infections. And for the ladies, Spearmint can help with hormone levels and overall female health.

Try substituting peppermint with spearmint in the chamomile/peppermint sleepy-time blend for a mild version of the blend!

5. Rooibos

When you want that black tea taste without staying up half the night, the South African herbal tea Rooibos is a great alternative to a highly caffeinated cup of black tea. In addition to being naturally caffeine-free, Rooibos has natural relaxing properties and is also helpful in aiding digestion, soothing your stomach so you can drift off to sleep naturally.

6. Honeybush

Honeybush tea, a close relative to rooibos, is another fantastic caffeine-free option to enjoy before bed. This South African herbal tea boasts a naturally sweet flavor with hints of honey, making it a delightful alternative for those seeking a soothing nighttime beverage.

Known for its calming properties, honeybush can help ease digestion and promote relaxation, setting the stage for a restful night's sleep. Additionally, its antioxidant-rich profile supports overall health and wellness, making it a smart choice for your evening routine. Whether you enjoy it on its own or blended with other herbs, honeybush tea is a comforting way to unwind and prepare for a peaceful slumber.

Try Rooibos and Honeybush and see which you prefer.

7. Moringa

Moringa tea, made from the leaves of the Moringa oleifera tree, is a nutrient-packed option that can enhance your bedtime routine.

Known as the "miracle tree," moringa offers a wealth of vitamins, minerals, and antioxidants that support overall health and well-being. This caffeine-free herbal tea is particularly beneficial for promoting relaxation and reducing stress, thanks to its high content of magnesium and other calming nutrients. D

rinking moringa tea before bed can help soothe the nervous system, making it easier to unwind and drift into a restful sleep. With its mild, earthy flavor, moringa tea is a pleasant and healthful addition to your nightly tea selection.

8. White Peony

If green tea isn’t your cup of tea, white tea is another true tea option with a low caffeine content to enjoy before bed. White tea is often found in different fruity blends, but for those looking for a straight white tea, you can’t go wrong with the classic White Peony. It has a mild flavor, pleasantly subtle aroma, and is an affordable white tea for anyone new to white tea.