A warm cup of tea can help you unwind when you’re feeling stressed, but certain types of tea stand out for their calming properties. Here are some of the best teas to try if you’re looking for a natural way to relax.
CBAriansah / Getty Images
Chamomile tea comes from dried chamomile flowers and has a mild, apple-like flavor. People have long used this gentle, slightly sweet tea as a natural relaxant.
This may be because chamomile contains apigenin, an antioxidant, which binds to certain brain receptors to promote restfulness and reduce feelings of anxiety. Apigenin may also help reduce blood pressure and heart rate.
Yuliia Kokosha / Getty Images
Lavender tea comes from the tiny purple buds of the lavender plant. Its floral scent is considered calming (which is also why lavender essential oil is popular in aromatherapy for relaxation).
Research suggests lavender tea could ease anxiety by gently influencing the nervous system. Lavender may even help lower heart rate and blood pressure, making this tea a soothing choice when you’re feeling tense.
mescioglu / Getty Images
Melissa officinalis, also called lemon balm, is a member of the mint family. It produces a tea with a light citrus flavor.
Lemon balm may boost your mood, promote sleep, and make you feel calmer. That’s because the herb may boost GABA levels in the brain. GABA is a neurotransmitter that helps regulate stress and promote relaxation.
Peter Meade / Getty Images
Green tea is one of the most popular teas out there. It contains an amino acid called L-theanine, which may help people feel more relaxed. L-theanine is also known for being non-drowsy, so green tea may be a good choice when need to feel calm but stay focused.
Green tea contains about 37 milligrams of caffeine per 12-ounce cup. If caffeine affects you, avoid drinking green tea in the afternoons or opt for decaffeinated versions.
Luis Echeverri Urrea / Getty Images
Valerian root has a long history of use as a sleep aid and anxiety reliever. You can take valerian root as a supplement or as a tea.
Compounds in valerian root may increase GABA availability in the brain, which has a calming effect on the nervous system. Some research has shown it could help improve sleep quality and reduce the time it takes to fall asleep.
Esin Deniz / Getty Images
Passionflower tea is made from the leaves, stems, and flowers of the Passiflora Incarnata plant. It’s been used as a sedative for centuries.
Scientists are still learning more about how it works, but some evidence suggests the herb interacts with GABA receptors in your brain, which helps promote relaxation. Passionflower may also help reduce anxiety symptoms to a similar degree as some medications.
Alexandr Kolesnikov / Getty Images
Ashwagandha tea is made from the root of the ashwagandha plant. It’s used in traditional Indian Ayurvedic medicine and is considered an adaptogen, meaning it’s supposed to help the body respond to stress more effectively.
Ashwagandha may help you feel less tense and anxious by reducing cortisol, a hormone your body releases in response to stress. Multiple studies found people who took ashwagandha reported feeling calmer after the fact.
Most people tolerate ashwagandha well in the short term, though some people experience side effects such as upset stomach, nausea, drowsiness, or loose stools.
Ninetechno / Getty Images
Holy basil, or tulsi, is an adaptogenic herb that’s been part of Ayurvedic medicine for thousands of years. It’s naturally caffeine-free, so you can drink it any time of day
Holy basil may help reduce stress and anxiety by lowering cortisol. An eight-week study found people taking holy basil had a significant decrease in their perceived stress. The herb was also linked to some improvements in sleep quality.
Proper brewing helps you get the most from stress-relieving teas. Recommended brewing temperatures typically range from 158-194 degrees Fahrenheit (70-90 degrees Celsius), while steeping times range from 2-10 minutes. Always check the instructions on your tea package, as you’ll find guidelines tailored to the specific blend.
But there are some steps you can take to make your cup of tea even more relaxing:
- Pay attention to different temperatures and steeping times: Finding your ideal brewing method may take some experimentation. But slightly cooler water may produce a smoother, less bitter cup that could be more soothing for stress relief.
- Create a mindful ritual: The tea-brewing process is a good opportunity to practice mindfulness, which means you’re paying full attention to the present moment without judgment. While your tea steeps, focus on its aroma. Then, as you sip, notice the warmth, flavor, and texture in your mouth. This allows you to set aside other thoughts, giving your mind a break from stress. Research shows that mindfulness practices can lower cortisol levels and ease feelings of stress and anxiety.
