Tea’s that helps with sleeplessness & insomnia: Best Teas for better sleep

Because a good night’s sleep should never feel like a luxury

After a hectic day at work, the body and mind need to unwind, and the best way to achieve that is a good night’s sleep. But alas, there are health problems galore when it comes to getting sufficient uninterrupted rest at night. 

However, what keeps you up late at night? Do you have a hard time getting comfortable? Do you dwell on tomorrow’s to-do list? Or do you have racing thoughts about other issues?

Quieting your mind and relaxing your body before bed can sometimes be difficult. Add in the bouts of insomnia and the toll they take on your physical and mental health can become even more worrisome the longer you go without sleep. We know the key to good quality sleep is having a healthy bedtime routine and a sleep environment that promotes rest and relaxation. But a key part of that routine for some, says registered dietitian Beth Czerwony, RD, LD, may be relying on sleep-inducing bedtime teas to help them relax and get into the right mindset for a full night of recovery.

So, we’re talking about teas today, natural, gentle, comforting teas that can help your body and mind unwind and finally get the rest you’ve been begging for!

WHY ARE YOU NOT ABLE TO SLEEP WELL ANYMORE?

Before we dive into the steaming cups of calm, let’s understand why sleep is slipping through our fingers like sand.

Modern Indian life is a strange cocktail:

• Screens till late at night

• Constant deadlines (and Bangalore traffic doesn’t help)

• Phone notifications that never sleep

• Evening chai that hits harder than we admit

• And that infamous post-dinner scroll that turns into a 2-hour Instagram rabbit hole

Add all that together, and it’s no wonder that more than 1 in 3 Indians today experience symptoms of insomnia.

And while there are many tools our there, from meditation apps to sleeping pills, sometimes, the answer is simpler. Sometimes, all you need is a cup of warm, soothing tea.

SO, WHAT IS INSOMNIA?

Insomnia, a condition in which the affected individual faces difficulty in falling asleep and remaining in the rested phase through the night, undeniably negatively influences physical and mental wellbeing, affecting both professional tasks at work and routine chores as well as personal matters at home. Thankfully, there are a plethora of herbal teas prepared from potent plant-based extracts that are brimming with adaptogenic and sedative properties, which help to destress the mind and get a peaceful night of complete rest for 7-9 hours, as recommended by doctors. These comprise lavender tea, chamomile tea, ashwagandha tea, green tea, hibiscus tea, valerian root tea and tulsi tea, to name a few.

BEST TEA FOR BETTER SLEEP

Now, I’ll break down the top teas that genuinely help with sleeplessness. Not vague stuff, not ‘this might help’ recommendations, but ones that actually show results for real people.

1. Chamomile Tea - The best tea for sleeping well at night

If there’s one tea that has earned its place in the sleep hall of fame, it’s Chamomile tea.

This daisy-like flower has been used for centuries to treat insomnia. What makes chamomile special is a flavonoid called apigenin that binds to receptors in your brain to help reduce anxiety and kickstart sleepiness.

A friend once told me, “Chamomile is like that dadi who pats your head and says, ‘Bas so ja beta.’” she wasn’t wrong. 

Perfect for: People who deal with anxiety, racing thoughts, and trouble falling asleep. 

Freshleaf tip: Our Freshleaf Chamomile Infusion uses whole flower heads, not crushed leaves, meaning it’s more potent, more aromatic, and honestly, a delight to sip on after a long day.

2. Lavender Tea - The best tea for those who’re stressed

We often associate lavender with spas and luxury skincare, but lavender tea is also powerful bedtime ally. 

Its scent alone has a claming effect on the nervous system. Some studies even show that it can slow down the heart rate and lower cortisol levels (your stress hormone).

You know those nights when your brain is overthinking tomorrow’s to-do list before today is even over? That’s when lavender steps in.

Perfect for: Overthinkers, stressed professionals, and anyone with a noisy mind.

Pro tip? Try drinking lavender tea while doing light stretches or journaling. You’ll feel the difference. 

3. Lemongrass & Tulsi Tea - The desi good sleep remedy 

Now here’s one that hits home.

Tulsi, also known as Holy basil, is a herb deeply rooted in Indian households. From nuskas to kadhas, Tulsi is our go-to for everything. Combined with lemongrass, which has mild sedative effects, this tea becomes a powerhouse of calm. 

It soothes the stomach, helps with digestion (which is often a hidden sleep disruptor), and brings down anxiety levels.

Perfect for: People who feel bloated or uneasy at night or those who prefer more desi ingredients. 

At Freshleaf, our Tulsi Treat green tea and Lemon honey delight is a cult favourite, not just for sleep but also as a post-dinner ritual. 

4. Peppermint Tea - Feel at calm with a energizing twist

Ever had a night where you just felt.. restless? No stress, no tension, but your body just won’t switch off?

Peppermint tea is like a gentle breeze is summer, it cools the body, clears the head, and makes you feel light.

It also helps with digestion and muscle relaxation, which is why a lot of people drink it post-dinner or after workouts.

Perfect for: Restless bodies, people with tension headaches, or anyone needing a “reset” before sleep.

How to build a night routine that helps you sleep well

A tea is only as effective as the environment you create around it.

Here’s a gentle routine you can try for the next 7 nights:

8:30 PM: Light Dinner

9:15 PM: Switch off screens, or dim your lights

9:30 PM: Brew your sleep tea of choice

9:35 PM: Sip Slowly, no phone, no TV

9:45 PM: Stretch, journal, or listen to soft music

10:00 PM: Head to bed. No pressure to sleep, just rest

Consistency is key. Give your body and mind the same cues every night, and you’ll start noticing changes.

Where Freshleaf Comes In

At Freshleaf, we’re not just making teas, we’re curating moments of calm in your everyday chaos.

Our sleep-focused teas like Chamomile, Tulsi Treat, and Moroccan Mint are all crafted keeping in mind real Indian routines and real people.

• No added sugar

• No artificial flavours

• Just clean, whole ingredients that do what they’re meant to do

What we’ve seen with thousands of customers is this: it’s not just about taste, it’s about how you feel after. Whether you’re a new mom, a tired college student, or a founder burning the midnight oil, there’s a Freshleaf tea that helps you pause.

Because in a country that runs on chai, we believe your sleep deserves better.

Quick FAQs (Because We Know You’re Thinking These)

1. Can I still have chai in the evening?
Try to avoid caffeine at least 4–6 hours before bed. So ideally, shift your chai to the afternoon.

2. Can I give sleep teas to kids or older parents?
Yes, especially caffeine-free ones like chamomile or tulsi. Just ensure there are no allergies.

3. Will it work on the first day?
Sometimes yes, sometimes no. Sleep teas are about building a ritual. Give it a week.

Sleep is Not a Luxury, It’s a Right

In India, we romanticize the hustle. We wear tiredness like a badge. But sleep isn’t weakness, it’s your superpower. It’s where your body heals, your mind resets, and your energy recharges.

So tonight, instead of reaching for another reel, reach for a cup of tea.

You deserve rest.
You deserve stillness.
You deserve better sleep.

And Freshleaf’s here to help you get it, one cup at a time.