Can Herbal Tea Really Help You Sleep?

In today’s fast-paced world, a restful night’s sleep feels more like a luxury than a given. Many of us lie awake, tossing and turning, with exhausted bodies and racing minds.

Sound familiar? You’re not alone—around a third of adults in Western countries experience sleep problems at least once a week (1). But poor sleep doesn’t just leave us groggy. It can seriously impact brain function:

• Just one night of sleep deprivation can increase anxiety by 30% (2).
• Moderate sleep loss has been shown to impair performance as much as alcohol (3).

The good news is there are natural ways to support better sleep. One of our favourites? A calming cup of herbal tea. Let’s look at why herbal tea can be a powerful part of your evening wind-down routine.

The Sleep-Stress Connection

Difficulty sleeping often has many causes, but stress is one of the most common culprits. A survey by the American Psychological Association found that adults with lower stress levels get more sleep on average, while 43% of people with higher stress said they lie awake at night (4).

It’s a two-way street:

• Stress makes it hard to sleep.
• Lack of sleep increases stress (5).

This vicious cycle can feel impossible to break. But one key is regulating our nervous system’s stress response.

When we’re stressed, our bodies enter “fight or flight” mode (sympathetic nervous system), preparing to respond to threats. No wonder it’s so difficult to drift off. To get to sleep, we need to switch over to “rest and digest” mode (parasympathetic nervous system) (6).

This is where herbal tea can help.

How Herbal Tea Calms the Body

While herbal tea isn’t a magic potion, it does have calming properties that make it a simple and accessible tool for sleep support. As a nutritionist, Hannah often recommends it as part of a relaxing bedtime ritual.

Herbs like lavender, chamomile and valerian have been used since ancient Greece and Rome for their soothing effects. They’re rich in phytochemical—natural compounds that interact with our brain and nervous system (7,8).

One reason many calming herbs are effective is their effect on GABA, a neurotransmitter that helps calm over-stimulation (9). Some sedative medications work by boosting GABA, though herbal tea offers a much gentler, natural approach (10).

By gently reducing our body’s stress response, herbal tea can help ease anxiety and create the right environment for sleep.

It’s worth noting that many studies on herbs for sleep use concentrated extracts or capsules rather than teas—mainly because it’s easier to control the dose and use placebos. However, a few studies on herbal infusions (what we call herbal tea) have shown promising benefits.

The Power of a Bedtime Ritual

Beyond the herbs themselves, the act of making tea is a mindful ritual that signals it’s time to unwind.

Especially if you’re brewing loose leaf:

• Scooping the dried flowers and leaves into your infuser
• Pouring in the water
• Watching the botanicals swirl and infuse

This process alone can be grounding. Even inhaling the calming aroma has benefits—some studies suggest the scent of herbs like lavender can help induce relaxation (11).

So when you sit down with your warm mug and take a deep breath, you’re already helping your body prepare for rest.

Will Herbal Tea Help Me Sleep?

No single diet or lifestyle tweak is a miracle cure for chronic sleep issues. But in a world full of stress, herbal tea offers a gentle, time-tested way to slow down, soothe your mind and body, and create a peaceful bedtime habit.

If you’d like to give it a try, our Sweet Dreams blend is crafted with chamomile, lemon balm, valerian and lavender—herbs known for their calming properties. It might be just the thing to help you drift off naturally.