“Tea has a calming effect on the nervous system, helps to reduce stress and anxiety, and can promote a feeling of well-being,” says Dr. Nick Bach, PsyD, Licensed Psychologist. When it comes to choosing the right tea for relaxation, you’ll want to consider the ingredients, how the tea is sourced, and if the teas are tested for purity and potency. It’s also important to note that tea is considered a supplement and is not necessarily safe for everyone. Some ingredients in herbal teas may interact with medications, reduce nutrient absorption, or are not considered safe for pregnant or breastfeeding people, so check with your healthcare provider before adding a new tea to your self-care routine.  To give the best recommendations possible, our dietitian interviewed experts including licensed therapists and other registered dietitians while also thoroughly reviewing the purity testing and sourcing practices of dozens of tea products and brands. Traditional Medicinals prioritizes quality ingredients and sourcing practices, testing every tea for heavy metals and microbial contamination. Ingredients in this tea are USDA Organic, Non-GMO Certified, and Kosher. They also follow Fair Trade and Fair Wild practices for sourcing the herbs. In general, these herbs are considered safe for most people, but both lemon balm and chamomile may interact with medications including sedatives, HIV medications, and blood thinners. Also, people with an allergy to daisies, ragweed, and marigolds may have a reaction to chamomile. Price at time of publication:  $12 ($0.72 per serving) Key Specs:Servings per package: 16 | Ingredients: organic chamomile, lavender, and lemon balm | Caffeinated: No | Recommended preparation: Steep in boiling water for 10 minutes “Chamomile tea is known as the queen of teas for sleep. Not only does it help you fall asleep with its sedative effects, but it also can help you stay asleep too,” says Jamie Adams, MS, RD, LDN, prenatal dietitian and owner of Well Nourished Mamas. Chamomile tea is also naturally caffeine-free, which for many is an important consideration when it comes to relaxation. Now Foods prioritizes sourcing quality ingredients and conducts rigorous in-house testing on all of their products for purity, heavy metals, and pesticides. Their chamomile is USDA Organic and Non-GMO Project Verified.  Of note, if you have an allergy to certain flowers like daisies, you may want to avoid chamomile tea. Chamomile also has not been studied in pregnant people, so while there isn’t a known risk, it’s essential to talk with your healthcare provider if you’re pregnant or breastfeeding. Price and time of publication: $7 ($0.31 per serving) Key SpecsServings per package: 24 | Ingredients: organic chamomile | Caffeinated: No | Recommended preparation: Steep for 4-6 minutes in 6-8 ounces of boiling water, stirring occasionally Numi is known for their commitment to sustainability with an emphasis on regenerative farming. They use compostable plant-based tea wrappers, and all packaging is eco-friendly. The company is carbon neutral certified and a certified B corporation, and the teas are USDA Organic and Fair Trade Certified. Although they don’t do any purity testing, mint is not known to be at high risk for contaminants. Mint tea is a safe option for most people, although people with heartburn or GERD may need to limit or avoid peppermint tea as it can exacerbate symptoms. Price at time of publication: $15 ($0.83 per serving) Key Specs:Servings per package: 18 | Ingredients: organic mint | Caffeinated: No | Recommended preparation: Steep for 5-6 minutes If you’re going to drink green tea for relaxation, we recommend choosing a decaffeinated version. “Caffeine is known as a stimulant and does quite the opposite of setting your body up for relaxation. It can actually contribute to more anxious thoughts and feelings,” says Adams.  According to Yogi’s website, brewed decaffeinated green tea has around 10 milligrams of caffeine, compared to about 35 milligrams in regular green tea or 90 milligrams in a cup of coffee. Green tea is generally seen as safe for most people, including pregnant people, though it may interact with blood pressure medications. Price at time of publication: $25 ($1.56 per serving) Key SpecsServings per package: 16 | Ingredients: decaffeinated green tea leaf | Caffeinated: decaf (contains 10 mg caffeine) | Recommended preparation: Steep for 3 minutes in boiling water Ashwagandha, which has been used for centuries in Ayurvedic medicine, has been studied for its stress relieving benefits. Initial safety studies suggest that there are no negative effects of short-term use in healthy people, but more research is needed to understand potential long-term effects. Passion flower, lemon balm, and licorice are also commonly used to reduce stress, though more research is needed to understand true benefits. It is important to note that passion flower is not recommended for pregnant people, as it may induce uterine contractions.  Price at time of publication: $15 ($0.42 per serving) KeySpecs:Servings per package: 36 | Ingredients: Organic Ashwagandha (root); Organic Lemon Balm (leaf); Organic Licorice (root); Organic Passionflower (leaf and stem).| Caffeinated: No | Recommended preparation: Steep for 6-7 minutes in 6 oz water If you want to reap the potential benefits of passionflower tea, we recommend the Traditional Medicinals Cup of Calm, which contains a mix of passionflower, chamomile, catnip, rosemary peppermint, spearmint, and stevia. It’s a favorite of Adams because, “not only is the tea delicious and provides a calming effect, but the company holds itself to high standards for quality too.” Traditional Medicinals tests all of their products for heavy metal and microbial contamination, and takes pride in sourcing quality herbs for all of their teas and supplements. It is important to note that passionflower is not safe for pregnant women as it’s known to induce uterine contractions. This tea also contains a variety of herbs that could interact with medications, so before you sip on this tea, speak to your healthcare provider to ensure it’s safe for you. Price at time of publication: $15 ($0.42 per serving) Key Specs:Servings per package: 36 | Ingredients: Organic passionflower herb, organic chamomile, organic catnip, organic rosemary leaf, organic peppermint leaf, organic spearmint leaf, organic stevia leaf| Caffeinated: No | Recommended preparation: Steep for 5-15 minutes in 8 ounces of boiled water We like that Harney and Sons rooibos is organic, as this may limit potential pesticide exposures from tea. While they don’t do any purity testing, rooibos tea is not known for being at risk for major heavy metal contamination.  Rooibos tea is naturally caffeine-free and is safe for most people. However, daily consumption may not be recommended for people taking medications for liver disease. Price at time of publication: $11 ($0.57 per serving) Key Specs:Servings per package: 20 tea bags | Ingredients: Organic rooibos| Caffeinated: No | Recommended preparation: Steep for 5 minutes in boiled water Of note, valerian is not recommended for pregnant or breastfeeding and shouldn’t be taken in combination with other sedatives, as it can cause drowsiness and promote sleep.  The Night Time tea also contains tulsi (holy basil), which has been less studied. One review suggests that it’s likely safe for most people, but we recommend using it with caution since little is known about long term effects. Because this tea contains chamomile, people with allergies to certain flowers may need to avoid it. We recommend Pukka teas for their commitment to quality and safety through rigorously testing every batch of herbs. Their herbs are USDA organic and sourced according to Fair Trade and Fair Wild practices. Price at time of publication: $9 ($0.45 per serving) Key Specs:Servings per package: 20 | Ingredients: Oat flower, licorice root, chamomile flower, lavender flower, lime flower, valerian root, tulsi leaf.leaf | Caffeinated: No | Recommended preparation: Infuse for up to 15 minutes This tea is also a great option for those that may need to avoid herbs commonly found in relaxation teas, whether due to pregnancy, allergies, or interaction with medications. Note decaf teas will still have a small amount of caffeine, so it may not be the best fit if you are quite sensitive to caffeine. We recommend Equal Exchange organic decaf English breakfast for the company’s commitment to supporting small, organic farmers, and flavor-forward tea.  Price at time of publication: $25 ($0.21 per serving) Key Specs:Servings per package: 120 | Ingredients: Organic decaffeinated black tea leaves | Caffeinated: Yes | Recommended preparation: Steep in boiling water for 3-5 minutes From there, we reviewed dozens of tea brands and products prioritizing brands that test for purity and potency, especially considering potential harmful contaminants such as heavy metals. We also prioritized those that are certified organic and fair trade certified. Teas featured on this list contain ingredients known to support relaxation or reduce stress and anxiety and come from brands that source high quality ingredients. We also included a range of price points and ensured that all products are widely available either online or in grocery stores.

What to Look for in a Tea for Relaxing

Key Ingredients

Relaxation and stress relief teas contain a wide variety of ingredients—some of which are safer and more effective than others. Chamomile, lavender, and mint are some of the most safe and effective ingredients commonly found in relaxation teas. Although, people with a daisy allergy may react to chamomile. Other commonly found ingredients include ashwagandha, licorice root, valerian root, added l-theanine, lemon balm, and passionflower. If you’re pregnant, breastfeeding, or taking any prescription or over-the-counter medications, it’s important to review ingredients with a healthcare provider as some ingredients are either not safe or can interact with medications. Some ingredients such as valerian root may also promote sleep and are best taken at bedtime. You may also want to avoid teas with caffeine since it is a stimulant and may increase anxiety symptoms. Black, white, green, and oolong teas contain caffeine, while most herbal teas are caffeine free.

Quality

Teas are considered dietary supplements, so the FDA does not test teas for purity or potential contaminants like heavy metals. The quality of tea leaves can vary significantly depending on the soil in which it’s grown, and certain regions of the world pose a higher risk of some heavy metals than others. Therefore, it’s best to choose tea from brands that conduct either third-party or in-house testing of their leaves for quality, especially if you’re a regular tea drinker.  One study suggests that young tea leaves do not pose a health risk, whereas mature tea leaves may be of slight concern, though more research is needed. Of note, in a Consumerlab.com test of 16 popular green teas, none came back with concerning levels of lead. If you’re concerned about heavy metal contamination, look for brands that test their products for potential contamination. A soothing cup of tea should be gentle on your body and the earth. One 2019 research article showed that some tea bags can release microplastics into your cup of tea because of packaging. Not all tea is created equal and the way in which tea is packaged should be considered in order to prevent excess waste and ingestion of unwanted ingredients. Look for products that use compostable teabags and recycled materials. Avoid tea bags that are wrapped in plastic and that have any staples.   When deciding between two different brands of the same type of tea, consider purchasing organic over conventional. Tea with an organic seal means that the tea leaves are free of harmful chemicals or pesticides. Organic also means that a product contains no genetically modified organisms. Other labels that can be helpful to look for are gluten-free, kosher, and vegan, especially if you follow a specific dietary pattern. Bonus labels that can help you decide on a product are those that prioritize sustainability efforts. These labels include Certified B Corporation, Rainforest Alliance Certified, and/or Certified Fair Trade.  Chamomile is one of the most widely used herbal teas to support sleep, and is safe for most people. Some small studies have shown that chamomile may support sleep quality. It’s also been shown to reduce anxiety symptoms, which may help support sleep as well.  Inhaled lavender has also been shown to improve quality of sleep, so slowly sipping and taking in the aromas of a lavender tea before bed may be helpful. Valerian root, which can be found in tea form, is also known to reduce insomnia and improve sleep. However, the doses found in tea are likely much lower than those studied in the research. It’s also not recommended that pregnant people or those taking sedatives should not consume valerian. Another small randomized control trial found that lavender tea reduced symptoms of both depression and anxiety among older adults. Chamomile as well as theanine, a compound found in green and black teas, have been shown to reduce anxiety as well. “While drinking herbal teas may help with symptoms of depression, it is not recommended to face depression alone,” cautions Adams. Tea may be one mode of treatment for some people, but depression and anxiety are serious mental health conditions and should be addressed with a healthcare team including a licensed therapist and/or psychiatrist.  It’s also important to note that ingredients found in herbal teas may interact with medications used to treat anxiety and depression so always speak with your healthcare provider before adding tea to your treatment plan. L-theanine is a compound found in green, black, white, and oolong tea leaves that has been studied to reduce stress. These teas do contain some caffeine, which may exacerbate stress symptoms for some people, so a decaffeinated version of one of these teas may be helpful.