The best tea before bed, to my mind, is one with no caffeine: an herbal tea such as chamomile, rooibos or peppermint. I'm no doctor, so the figures here are Health Canada's. It puts a 237 mL cup of brewed black or green tea at 30 to 50 mg of caffeine. A bedtime tea is a warm drink in the last hour or two before sleep, and caffeine decides whether it helps or gets in the way.
I'm Michael Ruhr, and I sell beds, dressers and other bedroom furniture at Merit Home Furniture in Duncan. Merit carries mattresses and pillows for bedtime, not tea, so the advice below comes from Health Canada, HealthLink BC and published studies, for Vancouver Island readers.
Of the herbal teas, chamomile has the most trial evidence for sleep quality, and it's modest. Valerian, lemon balm and passionflower have smaller or mixed studies. None has good evidence as an insomnia treatment, and a few need care with medicines, allergies and pregnancy. Sleep trouble that keeps going belongs with a doctor, and 8-1-1 reaches HealthLink BC at any hour.
What is the best tea before bed?
The tea that suits bedtime is a caffeine-free one you enjoy enough to sip slowly. HealthLink BC's insomnia page counts caffeine before bedtime among the habits that can make insomnia last. Its self-care advice is to avoid or limit caffeine, and not to use it at all late in the day.
Herbal teas are brewed from the flowers, leaves or roots of plants other than the tea bush. In a 2008 study in the Journal of Analytical Toxicology, Chin and colleagues measured 20 products and detected no caffeine in the herbal ones. Black, green, white and oolong teas all come from the tea plant, and every one carries some.
Chamomile has the most trials behind it, so I'd start there unless an allergy or a pregnancy rules it out. I can't tell you which tea will help you sleep, if any, and a few quiet evenings of trying will tell you more than I can.
Caffeine in black, green, oolong and white tea
Caffeine in tea follows the steeping time more closely than the colour of the leaf, going by one lab study. Chin's team found 14 to 61 mg per 6 or 8 oz serving across white, green and black teas, with no trend by variety.
| Drink | Caffeine, and who measured it |
|---|---|
| Brewed coffee, 237 mL | 135 mg (Health Canada), for comparison |
| Black or green tea, 237 mL | 30 to 50 mg (Health Canada) |
| White, green or black tea, 6 or 8 oz | 14 to 61 mg across 20 products (Chin and colleagues, 2008) |
| Oolong tea, brewed | 16 mg per 100 g of brewed tea (USDA FoodData Central) |
| Sencha or hojicha | 20 mg per 100 mL (Ito En) |
| Decaffeinated tea | 0 mg on Health Canada's list; less than 12 mg per serving in Chin's tests |
| Herbal tea | None detected (Chin and colleagues, 2008) |
| Mugicha, roasted barley tea | 0 mg on Ito En's label |
Health Canada's recommended maximum for adults is 400 mg of caffeine a day. For people who are pregnant, planning a pregnancy or breastfeeding the figure is 300 mg, and for children and teens it's 2.5 mg per kilogram of body weight. Those are daily totals from every source, cola and chocolate included.
The oolong figure is per 100 grams of brewed tea, roughly 100 mL, so a 237 mL mug lands inside the black and green range. White tea isn't on Health Canada's list, and Chin's team saw no trend by variety, so white is no safer at bedtime than green.
Black tea, Earl Grey and decaf before bed
Black tea before bed brings that whole 30 to 50 mg range with it, and Earl Grey is black tea flavoured with bergamot. Decaf black tea before bed is gentler. Health Canada lists decaffeinated tea at 0 mg, though the decaf teas in Chin's lab still held less than 12 mg a serving. For someone who feels even a little caffeine, an herbal tea settles it.
Is jasmine tea good for sleep?
Jasmine tea is only as caffeine-free as the leaves under the flowers. If the ingredient list starts with green tea, Health Canada's green tea range applies. If it lists only jasmine and other herbs, it's an herbal tea. None of the reviews cited here tested jasmine tea for sleep.
Best tea to drink before bed: herbal teas and what the evidence shows
Herbal teas for sleep fall into two groups: a few with small trials behind them, and several that are simply caffeine-free and pleasant. Merit sells none of them, so this is a reading of the studies, named after the table.
| Herbal tea | What the evidence shows |
|---|---|
| Chamomile | A 2019 review of 12 randomized trials found better sleep quality; the one insomnia trial found no change |
| Valerian root | Mixed. A 2006 review of 16 studies and 1,093 people found a possible benefit, with signs of publication bias |
| Lemon balm | Promising, though most trials used capsules or blends rather than tea |
| Passionflower | One trial of the tea itself, in 41 adults aged 18 to 35, found better self-rated sleep quality |
| Lavender | Studied mostly as a scent or capsule; NCCIH calls lavender aromatherapy's effect on sleep unclear |
| Rooibos and peppermint | Caffeine-free, with no sleep trials among these sources; mint can worsen heartburn |
Chamomile has the strongest case of the herbs, and it's still a modest one. Hieu and colleagues reviewed 12 randomized trials of chamomile in Phytotherapy Research in 2019, and the trials that measured sleep quality favoured it. Only one trial looked at insomnia, and it found no change. HealthLink BC's chamomile page is more cautious again: limited studies, and no clear proof that chamomile helps sleep or other health problems.
Valerian root is the herb Health Canada's monograph lets makers label as a sleep aid, and its trial record is mixed. Bent and colleagues reviewed 16 studies and 1,093 people in the American Journal of Medicine in 2006. Valerian might improve sleep quality, they wrote, but most studies had method problems and their pooled result showed signs of publication bias. The US National Center for Complementary and Integrative Health (NCCIH) calls the evidence inconsistent, and notes the American Academy of Sleep Medicine advised against valerian for chronic insomnia in 2017.
Lemon balm, an herb in the mint family, looks promising and unproven. A 2024 review in Nutrients by Mathews and colleagues concluded it can improve sleep quality, and asked for better trials. Most of those trials used capsules or blends, not tea. The review was funded by Givaudan France Naturals, which employed two of its authors.
Passionflower has one small trial of the actual tea, by Ngan and Conduit in Phytotherapy Research in 2011. They gave 41 adults aged 18 to 35 a daily cup of passionflower or placebo tea for a week, then swapped after a week's break. Of six sleep diary measures, sleep quality was the one the authors reported as clearly better in the passionflower week. The authors called the findings initial.
Lavender is mostly studied as a scent or a capsule, and NCCIH says it's unclear whether lavender aromatherapy helps sleep quality or insomnia. Rooibos and peppermint are herbal and caffeine-free, but none of the sources here tested either one for sleep. Peppermint has a catch: HealthLink BC's heartburn advice lists mint among the foods that can make symptoms worse, which matters for what you eat and drink before bed.
As a tea to drink before bed for bloating, peppermint has little direct evidence. NCCIH says most of the research is on peppermint oil for irritable bowel syndrome, with very little on the leaf. Bloating that keeps coming back is one for a doctor.
Is Sleepytime tea good for you?
Celestial Seasonings Sleepytime is an herbal blend with no tea leaves in it. The maker's Canadian site lists chamomile, spearmint, lemon grass, tilia flowers, blackberry leaves, orange blossoms, hawthorn and rosebuds. Chamomile is the ingredient with sleep trials behind it, so the chamomile cautions below apply, including ragweed allergy and pregnancy. There's no valerian in the classic blend.
Other sleep blends read the same way. Check the ingredient list for valerian and for any green or black tea, which tells you more than the name on the box.
What do Japanese drink before bed?
One Japanese tea with no caffeine at all is mugicha, roasted barley tea. Ito En's mugicha tea bags list 0 mg of caffeine per 100 mL, and the label gives the barley's origin as Japan, the United States and Canada. Hojicha, a roasted green tea, is known for being low in caffeine, yet Ito En still lists it at 20 mg per 100 mL, the same as its sencha. Gyokuro, the shaded green tea, comes in at 160 mg per 100 mL in Ito En's figures, so it's one for the morning.
Berberine teas and the spleen
Berberine isn't a sleep herb. NCCIH describes it as a substance found in goldenseal, studied for blood sugar, cholesterol and body weight. It warns that goldenseal may change the way the body processes many medications, and that people who are pregnant or breastfeeding should not use it. A berberine tea is one to clear with a pharmacist first. As for a tea for the spleen, none of the Canadian health sources cited here recommends one, and spleen trouble is a question for a doctor.
When to drink tea before bed, and how much
Timing a bedtime tea comes down to caffeine and the bladder. For caffeinated tea, HealthLink BC's page on improving sleep says to limit caffeine during the day and have none for at least 4 to 6 hours before bedtime. Its sleep problems page sets the line at least 6 hours before bed.
For herbal tea, the limit is the bathroom. HealthLink BC puts it plainly: don't go to bed thirsty, but don't drink so much that you're up often to urinate during the night. I'd keep it to a small cup, finished a while before the light goes out, and skip the big mug if night trips are already a problem.
Brewing changes the dose of caffeinated tea. In Chin's lab, cup size mattered less than steeping time, so a shorter steep is the simple lever for an evening black or green tea.
What tea to drink before bed for weight loss
None of the health sources here backs any tea before bed for weight loss. Green tea has a long history of use for it, and a Cochrane review by Jurgens and colleagues tested green tea preparations in overweight or obese adults. Most were extracts stronger than a cup brewed from a tea bag. Across 18 studies, with 1,945 participants who completed them, the weight lost was very small, statistically not significant and not likely to be clinically important. Green tea also brings caffeine to bedtime, which works against sleep. For weight questions, a family doctor is a better start than any tea, and HealthLink BC's dietitians take 8-1-1 calls weekdays from 9 to 5.
Who should be careful with bedtime tea
Herbal tea isn't automatically harmless. HealthLink BC warns that it may not be safe to give up conventional medical treatment and rely only on a natural health product.
Anyone on medication should check valerian first. HealthLink BC says not to drink alcohol or take sedatives while using valerian, and not to take it before driving or other work that needs you alert. Health Canada's valerian monograph, which guides the labels on licensed natural health products, also says to avoid it with alcohol or products that cause drowsiness. It advises asking a health care provider before use in pregnancy or breastfeeding, and if sleeplessness persists for more than 4 weeks.
Chamomile carries an allergy warning. "If you are allergic to plants like ragweed, you may not be able to use chamomile," HealthLink BC says. It also notes that chamomile may interfere with cyclosporin or warfarin, a blood thinner. NCCIH adds that reactions can be severe, including anaphylaxis in some people.
Pregnancy and breastfeeding change the list. The Province of BC's Baby's Best Chance handbook says some herbal teas, such as chamomile, are not safe to drink in pregnancy. It names others to avoid, among them stinging nettle, labrador tea, senna leaves and kombucha. Citrus peel, ginger, orange peel and rose hip teas are considered safe in moderation, 2 to 3 cups per day. For caffeine, the handbook's limit is 300 mg a day: 2 cups of coffee or 4 cups of tea that contains caffeine. After the birth, it lists herbal teas other than the pregnancy-safe ones among the drinks to keep avoiding while breastfeeding. A midwife or doctor settles anything beyond that.
Children have the lowest caffeine limit, Health Canada's 2.5 mg per kilogram of body weight, so cola and chocolate count for them too.
A wind-down routine around the tea, and the bedside table
HealthLink BC's insomnia page names a cup of herbal tea as one way to build a relaxing bedtime routine, and its sleep habits fill in the rest. Its advice is to keep the bedroom quiet, cool and dark. Go to bed and get up at the same times, weekends included. If you can't fall asleep within about 20 minutes, it suggests getting up to read in dim light or do something dull until drowsy.
The furniture is Merit's part of the routine. A mug needs somewhere steady within reach of the pillow, and a nightstand top close to the height of the mattress is the easiest to reach from bed. The LH Home West nightstand stands 23.62 inches tall, with a soft-close drawer over an open niche. It's listed at $349.00 before applicable taxes and is on display at our Duncan store. The Mako Polo two-drawer nightstand in solid pine is $399.00. Its narrower twin, the Polo mini two-drawer nightstand, is 17 inches wide instead of 22 and also $399.00. Their maker is Mako Wood Furniture, which the Province of BC describes as a furniture producer in Surrey, and the matching Polo dressers and beds share the look. How to match a nightstand to the bed is covered in measuring for nightstand height, and the rest are in our nightstands collection.
Tea in bed can tip over, and a waterproof protector washes more easily than a mattress. The Health Guard Premium Terry protector has a waterproof, breathable membrane under a terry surface. It runs from $49.00 for a twin to $79.00 for a California king, with the queen at $69.00. Like Merit's other small items, it's picked up free at the Duncan store or added to a furniture or mattress delivery. Each type is explained in the guide to mattress protectors, and spill-proof pads and protectors are listed together. If a warm bed is what keeps you up, mattresses that trap less body heat are a separate read.
Sleep trouble that needs a doctor, not a tea
Sleep trouble that lasts needs a doctor more than a different tea. The table follows HealthLink BC's pages on sleep problems and allergic reactions, and that advice takes priority over anything else in this Merit guide.
| What to do | When, per HealthLink BC |
|---|---|
| Call 9-1-1 | After a tea or herb, new or worse trouble breathing, wheezing or tightness in the chest, or new or worse swelling of the throat, tongue, lips or mouth. If an epinephrine shot is on hand, use it while waiting for help. |
| Get help right away | Talk of suicide, self-harm or a mental health crisis. HealthLink BC lists Talk Suicide Canada, 1-833-456-4566, and 9-1-1 for an emergency. |
| Call a doctor | Feeling very tired or struggling to function in the day, or sleep symptoms that come more often or get worse. |
| Call a doctor | New or worse hives or skin swelling after trying a new tea or herb. |
| Run its checker | Choking or gasping for breath during sleep, one of the questions in its sleep problems symptom checker. |
| Ask a provider | Sleeplessness that persists for more than 4 weeks, the point Health Canada's valerian monograph names. |
For anything in between, 8-1-1 is HealthLink BC's free line for everyone in the province. The line and its nurses are there 24 hours a day, 7 days a week. Its pharmacists take calls from 5 pm to 9 am, and natural health products are among the things they'll talk through. Deaf and hard of hearing callers use 7-1-1.
Sources for the tea and caffeine figures
- Health Canada, Caffeine in foods, the daily limits and the caffeine content table, checked November 2026.
- Chin JM and others, Caffeine content of brewed teas, Journal of Analytical Toxicology 32(8):702-704 (2008), checked November 2026.
- USDA FoodData Central, Beverages, tea, Oolong, brewed (FDC 174120), checked November 2026.
- Ito En, How much caffeine is in green tea and matcha, checked November 2026.
- Ito En Japan, Kenko Mineral Mugicha tea bags, ingredients and nutrition label, checked November 2026.
- Hieu TH and others, chamomile for anxiety, insomnia and sleep quality, a systematic review and meta-analysis, Phytotherapy Research 33(6):1604-1615 (2019), checked November 2026.
- Bent S and others, Valerian for sleep, a systematic review and meta-analysis, American Journal of Medicine 119(12):1005-1012 (2006), checked November 2026.
- Mathews IM and others, Clinical efficacy and tolerability of lemon balm in psychological well-being, a review, Nutrients 16(20):3545 (2024), checked November 2026.
- Ngan A and Conduit R, passionflower herbal tea and subjective sleep quality, Phytotherapy Research 25(8):1153-1159 (2011), checked November 2026.
- Cochrane, Jurgens TM and others, Green tea for weight loss and weight maintenance in overweight or obese adults, checked November 2026.
- Health Canada, Natural health product monograph, Valerian (July 26, 2024), checked November 2026.
- HealthLink BC, Valerian (current as of September 8, 2022), checked November 2026.
- HealthLink BC, Chamomile (current as of September 8, 2022), checked November 2026.
- HealthLink BC, Insomnia (current as of November 7, 2022), checked November 2026.
- HealthLink BC, Insomnia: Improving Your Sleep (current as of November 7, 2022), checked November 2026.
- HealthLink BC, Sleep Problems, Age 12 and Older (current as of November 7, 2022), checked November 2026.
- HealthLink BC, GERD: Controlling Heartburn by Changing Your Habits (current as of March 22, 2023), checked November 2026.
- HealthLink BC, Allergic Reaction, when to call for help, checked November 2026.
- Province of British Columbia, Baby's Best Chance, 8th edition (updated 2024), herbal teas and caffeine in pregnancy, checked November 2026.
- NCCIH, Valerian (updated May 2025), checked November 2026.
- NCCIH, Chamomile (updated November 2024), checked November 2026.
- NCCIH, Lavender (updated February 2025), checked November 2026.
- NCCIH, Peppermint Oil (updated May 2025), checked November 2026.
- NCCIH, Goldenseal, on berberine (updated February 2025), checked November 2026.
- Celestial Seasonings Canada, Sleepytime, ingredients, checked November 2026.
- HealthLink BC, HealthLink BC 8-1-1 Services (last updated January 23, 2026), checked November 2026.
- Merit Home Furniture's listings for the LH Home West nightstand, the Mako Polo and Polo mini two-drawer nightstands and the Health Guard Premium Terry protector, read November 1, 2026, and the Duncan store's delivery and pickup terms.
Bedroom furniture at the Duncan store
The nightstands and bedding named here are listed for Merit's Duncan store at 107 Ingram St, open Monday to Saturday, 9 to 5. Call to ask what's set up before you drive over. We keep a strict no-pressure policy, so take your time once you're in.
Delivery from Merit's Duncan store costs $150 across the Island, with setup and assembly included, and picking up at the store is free. Duncan's delivery and pickup terms cover the details, and what our crew does on delivery day walks through the visit. Some Gulf Islands can be reached too; the Duncan store can tell you which.
Call the Duncan store, (250) 746-5527
Bedtime reading continues in Merit's guides to mattresses, pillows and sleep, and the mattress and bedding listings share one collection.