Relaxing Teas for Stress, Anxiety, and Sleep

01 Oct 2025

By: Yi TCM Admin

Herbal tea is a refreshing beverage known for its many benefits, and new research is showing that it may also help with easing stress and anxiety. Here are a few relaxing teas that may be helpful to alleviate your stress and anxiety, as well as promote fruitful sleep.

Herbal Tea and Its Calming Effects

Herbal tea’s calming effects stem from several naturally occurring compounds that were found through ongoing research on tea’s benefits.

Catechins: These antioxidants may help prevent damage to the body’s cells. One type of catechin called epigallocatechin gallate (EGCG) is found in tea; it is said to have calming effects, while also helping to improve your memory and attention span.
L-theanine: This compound is an amino acid that produces neurochemicals like serotonin, which may help stimulate a sense of calmness and relaxation. Research indicates it may also produce similar effects to EGCG when consumed with caffeine, along with improved reaction times.
Caffeine: Caffeine is said to improve alertness and overall mood. While trace amounts of caffeine are found in tea, not all tea varieties contain caffeine, as they are commonly found in caffeinated teas.

The properties of these compounds are why tea is sometimes described as having properties that keep you awake and alert while still relaxing your mind and body. Even so, further research into tea’s properties is still ongoing to determine how its compounds interact with our bodies to keep us calm and relaxed.

Some cultures also inculcate a sense of relaxation and calmness in the tea preparation ceremony. Much of it involves purposeful actions in how the tea is prepared, the environment in which the tea-making is set, and even how you drink the freshly brewed tea. These elements may also contribute to the general pleasantness you feel when drinking tea, which may calm and soothe you when you are feeling stressed out.

Green Tea

Green tea is one of the most popular choices for tea, accounting for approximately 20% of the global tea market. With its lower caffeine content, some green tea drinkers may also experience reduced jitteriness compared to drinking coffee, which may alleviate the uneasiness you feel after drinking coffee. You should consider taking it in the day (ideally before 1 pm), especially for those who may be sensitive to caffeine.

Green tea is also said to contain a higher concentration of L-theanine than other teas, and a prior study in 2019 noted that those who take a high L-theanine dosage (about 200 mg; a single cup of green tea contains 15 mg) over four weeks may experience reduced anxiety and improved cognitive function. It is also a cooling tea and may be suitable for people who are sensitive to heatiness.

Lavender Tea

Lavender tea is commonly recommended for keeping you calm and reducing anxiety, as many of its parts contain compounds that may help promote improved mood and sleep quality. The plant is known for its pleasant scent and taste, and it is believed that these properties may contribute to its use in reducing stress and anxiety while improving your mood. One prior study noted that regularly drinking lavender tea for two weeks may help to reduce the risk of depression and anxiety. As such, you may benefit from drinking it just before you take a nap or head to bed.

Chamomile Tea

Chamomile is also known to help with stress, anxiety, and sleep, as it contains the flavonoid known as apigenin, which can also be found in other teas, as well as oranges and basil. This antioxidant is said to bind to specific receptors in your brain that may help reduce insomnia and improve sleep quality. Apigenin may also help to induce calmness that can help with managing stress and anxiety. It may be a good idea to drink a cup during your tea break or before you head to sleep.

A recent study conducted in 2024 indicated that, with further research, chamomile tea may be a helpful candidate for relieving anxiety symptoms across various contexts, such as for treating cases of anxiety and insomnia.

Peppermint Tea

Peppermint tea is derived from a herb in the mint family, commonly used in breath mints and certain foods in different cultures. The herb contains essential oils such as menthol, which gives peppermint its distinctive minty fragrance and cooling properties. In fact, menthol is said to help alleviate tension headaches that may arise from stress, while its caffeine-free nature and other natural compounds may promote improved sleep quality and focus. However, further research is needed to understand how peppermint tea actually helps improve sleep and relieve stress and anxiety.

Ginger Tea

Ginger tea is frequently prescribed to help with improving sleep for those who have trouble falling asleep. It is commonly prescribed by traditional Chinese medicine (TCM) physicians for various health-related purposes, and is also rich in compounds with anti-inflammatory and antioxidant properties. As such, ginger tea may sometimes be mixed with lemon to alleviate nightly indigestion, as lemon contains a plant compound called limonene that facilitates healthy digestion. It has also been used to soothe nausea and nasal congestion, both of which may also disrupt sleep patterns. Drinking ginger tea before bed may help you sleep better and minimise the risk of anxiety or stress due to a lack of sleep.

Yi TCM can assist you with holistic health care through traditional Chinese medicine (TCM) to complement Western medicine and support both your physical and emotional well-being. Contact us today for a thorough consultation to help meet your health needs.