The best teas for sleep are caffeine-free herbal and rooibos blends, because they let you unwind in the evening without the caffeine that keeps you awake. A healthy body needs a healthy mind, and a healthy mind depends on sound sleep, yet poor sleep can feed stress and anxiety. A warm, caffeine-free cup is a simple way to signal to your body that the day is winding down.
Rooibos in particular is a naturally caffeine-free tea from South Africa, which makes it an excellent alternative to regular green or black tea before bed. If you are curious why it contains no caffeine at all, see our guide on why rooibos is naturally caffeine-free. Here are five great bedtime teas for a good night's rest.
The best bedtime teas at a glance
| Tea | Base | Good for |
|---|---|---|
| Sole Rooibos | Rooibos | A pure, creamy caffeine-free cup |
| Mellow Rooibos & Bilberry | Rooibos | A naturally sweet, fruity evening drink |
| Crowberry | Herbal | A Nordic berry blend to help you relax |
| Moomin All Things Fun | Herbal | Caffeine-free, playful dessert flavours |
| Sandman | Herbal | Chamomile, cinnamon, and vanilla to wind down |
1. Sole Rooibos Tea: an ideal herbal tea
This South African herb is naturally sweet and fully caffeine-free. With its creamy texture, Sole Rooibos Tea makes a comforting bedtime cup. Its antioxidant content may support general wellbeing, and unlike sleep medication it works gently, with no caffeine to disturb your rest.
2. Mellow Organic Rooibos & Bilberry Tea
A blend of naturally caffeine-free rooibos and Finnish bilberry gives Mellow Organic Rooibos & Bilberry a deliciously fruity, naturally sweet taste. It is lovely before bed, though gentle enough to enjoy at any time of day.
3. Crowberry Tea
Crowberry is a dark Nordic berry valued for its calming character. Crowberry Tea is a soothing herbal blend that many people reach for to help quiet a busy, tired mind in the evening.
4. Moomin Tea: All Things Fun Are Good For Your Tummy
Inspired by the adventures of the Moomins, this caffeine-free tea is a playful way to round off the day. The box holds four different flavours, including cheesecake and chocolate cake, so you can try a different blend every night and make bedtime something to look forward to.
5. Sandman Tea
Named for the bringer of sleep, Sandman brings together chamomile, cinnamon, and vanilla in a blend made for winding down. Chamomile has a long history as an evening herb, and the result is a warm, comforting cup. Put the phone away, pour a cup, and let the evening slow down. Sandman is available as loose leaf tea and as tea bags.
Why caffeine-free teas are best before bed
The single most important rule for a bedtime tea is simple: no caffeine. Caffeine can stay in your system for hours and make it harder to fall asleep, which is why our picks are built on rooibos and herbal ingredients rather than black or green tea. Explore more options in our rooibos and herbal tea collections, and make a warm, caffeine-free cup part of your evening routine.
Frequently asked questions
What is the best tea to drink before bed?
The best bedtime teas are caffeine-free, so they will not keep you awake. Rooibos blends and herbal teas with ingredients like chamomile are popular choices, as they are naturally caffeine-free and comforting in the evening.
Is rooibos tea good for sleep?
Rooibos is a great evening choice because it is naturally caffeine-free, so it will not disrupt your sleep. It is also naturally sweet and rich in antioxidants, which makes it a satisfying cup before bed.
Does bedtime tea contain caffeine?
A good bedtime tea should be caffeine-free. All five teas in this list are caffeine-free rooibos or herbal blends, unlike black or green tea, which contain caffeine and are better suited to the morning.
When should I drink tea for sleep?
Enjoy your caffeine-free tea around 30 to 60 minutes before bed, as part of a wind-down routine. The warmth and the ritual help signal to your body that it is time to relax.
Can herbal tea really help you sleep?
Herbal teas are not medication, but a warm, caffeine-free cup can be a calming part of a bedtime routine. Avoiding caffeine in the evening and building a consistent ritual are the main ways tea supports a restful night.
References
- Drake C, et al. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine, 2013.
- Hieu TH, et al. Therapeutic efficacy and safety of chamomile for state anxiety, generalized anxiety disorder, insomnia, and sleep quality: A systematic review and meta-analysis. Phytotherapy Research, 2019.
- Shinjyo N, Waddell G, Green J. Valerian Root in Treating Sleep Problems and Associated Disorders: A Systematic Review and Meta-Analysis. Journal of Evidence-Based Integrative Medicine, 2020.
- McKay DL, Blumberg JB. A review of the bioactivity of South African herbal teas: rooibos (Aspalathus linearis) and honeybush (Cyclopia intermedia). Phytotherapy Research, 2007.