6 Best Teas to Help You Sleep, According to Registered Dietitians

Did you know that next to water, tea is the most widely consumed beverage in the world? According to the Tea Council of the USA, nearly 160 million Americans drink tea daily. Its popularity continues to rise, partly due to its health benefits.

True teas—black, green, oolong, dark, and white—are rich in antioxidants, particularly flavonoids, and bioactive compounds, which support digestion, heart health, mental clarity, and more. One of the key benefits of tea is its positive effect on sleep quality. Research shows that drinking tea can improve participants’ quality of life, particularly by calming nerves and promoting sleep.12 This might be due partly to the hydration tea provides, which is essential for good sleep. A 2024 study found that sufficient nighttime sleep combined with adequate hydration helps with concentration and mood3, while another study noted a correlation between sleep duration and hydration status.4

With so many varieties of tea available, it can be overwhelming to figure out which cup to brew before bed. Below, we’ve rounded up the best teas for a good night’s sleep so you can get more ZZZs tonight.