The best teas to drink for better sleep and 3 to avoid — according to a dietitian

For many of us, sipping a cup of hot tea is a great way to relax before falling asleep on a cold winter night. However, it is important to remember that different teas have different properties. So, what are the best teas to help you fall asleep?

From choosing this year’s best mattress for your sleep type to trying magnesium supplements, there are many things you can do to make sleep easier. And there are plenty of teas on the market that promise to help you fall asleep, but there are also plenty that may do the opposite.

We tapped dietitian Lena Bakovic of Top Nutrition Coaching to share her top three picks for teas to drink before bed, as well as three you should avoid if you want to fall asleep faster. Read on to find out which teas to drink for a good night’s sleep.

The 3 best teas to drink to improve sleep

Although Bakovic says it’s difficult to choose just three sleep-promoting teas because there are so many varieties, you can’t go wrong with caffeine-free herbal teas. “The effectiveness of herbal teas can vary between individuals,” says Bakovic. “But the key point in choosing a tea to help sleep is to avoid caffeinated teas, which can have the exact opposite effect than originally intended.”

1. Chamomile tea

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Chamomile tea is a classic sleepy tea, with chamomile present in many infusions marketed as sleep aids. Tea is Bakovic’s top choice: “Chamomile tea contains antioxidants that can help with insomnia.”

One of these antioxidants is apigenin, which causes a sedative effect and is found in prescription medications to treat insomnia and anxiety. Many studies have also shown that chamomile improves sleep quality, and one study found that it helped people with insomnia function better throughout the day.

2. Lavender tea

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The smell of lavender is probably familiar to you, as the plant is often used in pillow mists, sleep balms, and candles. However, did you also know that it can also be drunk as a calming drink?

“Lavender tea can be helpful for relaxation and stress reduction for some people,” the wellness expert tells us. “Helping you sleep.”

3. Peppermint tea

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A popular after-dinner drink thanks to the way mint helps aid digestion after a heavy meal, peppermint tea can help relax muscles before bed to also help prepare you for sleep. This makes it a perfect drink to sip between your evening meal and bedtime.

“A personal favorite before bed,” says Bakovic. “Peppermint tea can be very comforting at the end of the day.”

The 3 teas to avoid before bed

According to Bakovic, any caffeinated tea should be avoided before bed, such as green and black teas. “Any type of caffeinated tea will likely disrupt restful sleep, particularly if consumed later in the day,” says Bakovic. “Some people are more sensitive to caffeine than others, but for most of us, eliminating caffeine at least 6 hours before bed is a good rule of thumb.”

1. Green tea

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Although there isn’t as much caffeine in green tea as there is in coffee, it is still a caffeinated beverage and can cause sleep problems. On the subject of green tea’s effect on sleep, Bakovic told us that the drink “can certainly cause difficulty sleeping” if consumed too close to bedtime: “Especially if the green tea leaves Green tea have been oxidized to take on a darker color, which increases their caffeine content.

2. Chai Tea

Chai tea is a type of black tea mixed with different spices, accompanied by milk and sugar. Although chai tea’s combination of ingredients can have many health benefits, it still contains caffeine thanks to the key ingredient black tea. This will likely cause sleep problems if you are sensitive to caffeine.

3. Earl Gray Tea

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Like Chai tea, Earl Gray tea (also known as Bergamont tea) is a type of black tea that contains a significant amount of caffeine and is therefore best avoided before bed. In fact, Earl Gray tea is known to keep people alert and improve their attention span.

How long before bed should you drink tea?

“With caffeinated teas, such as green tea, Earl Gray and Chai, it is best to drink them 4 to 6 hours before bedtime and not later,” recommends the dietitian. “As for non-caffeinated herbal teas and their soothing properties, they can be consumed until bedtime, provided that their liquid content does not disrupt sleep that requires the individual to go to the bathroom frequently during the night.”

However, Bakovic reminds us that these recommendations really vary from one individual to another and you may need to try and test them to see what works best for you. We recommend trying the 10-3-2-1-0 sleep rule, which recommends drinking caffeine 10 hours before bed and no later than that, while non-caffeinated drinks should be consumed no later than three hours before going to bed.