Drinking Tea Before Bed: How to Sleep Well and Not Wet Your Pants

Drinking Tea Before Bed: How to Sleep Well and Not Wet Your Pants

Sometimes, a nice cup of tea before bed is just the thing to send you off to dream land – because what’s more relaxing than your favorite tea? But that lovely mug of liquid comfort can be a double-edged sword, putting you to sleep and then waking you up in the middle of the night.

So what’s the secret to drinking tea before bed and sleeping soundly through the night? It’s all about the caffeine.

Star Light, Star Bright, First Cup I Drink Tonight...

If every night you wish upon a star to sleep through the night and not wake up three times to use the bathroom, a bedtime cup of tea is not the most intuitive ritual. But don’t worry! You can still enjoy a soothing pre-slumber cuppa without your beauty sleep being interrupted by nature’s call.

Of course, any liquid you consume close to bedtime will increase the risk of a mid-night bathroom trip. And you may have noticed: tea makes you pee. But when it comes to breaking that seal, not all tea is created equal. If you’ve ever wondered why tea seems to make your natural urges more urgent than plain old water, caffeine is the culprit. Caffeine is a diuretic, which roughly translates to: it makes you pee more. So the short answer for drinking tea before bed and making sure both you and your bladder get a good night’s rest? Herbal teas!

Herbal teas are naturally caffeine-free, which means you don’t have to worry about that pesky diuretic effect throwing off your circadian rhythms. Not only are herbal teas less likely to wake you up in the middle of the night, they also won’t keep you awake the way caffeinated teas might. No jitters, no energy boost, just pure relaxation! You get all the warmth and comfort of black and green teas without any of the late-night drawbacks.

Herbal teas make great sleepy time teas!

I Wish I May, I Wish I Might, Drink This Tea and Then Sleep Tight

But what if caffeinated teas are your favorite? What if you historically don’t like the taste of herbal teas? It’s okay! Some caffeinated teas can be very relaxing, and depending on your tolerance, that late-night caffeine boost may not affect your ability to fall asleep. There are great teas to help you relax and de-stress at the end of your day, and plenty of tasty evening teas suitable for dinnertime and beyond.

Some people swear by drinking green tea before bed as a way to wind down and promote health. Green tea has less caffeine than black tea or coffee, but there are still about 35 milligrams in each cup. (Roughly half or a third as much caffeine as you would find in, say, Earl Grey.) If you habitually drink caffeinated beverages, 35 milligrams might not be enough to mess with your sleep, but it could possibly be enough to merit an extra trip to the bathroom. So if you’re hoping for one continuous line of zzz’s through the night, consider enjoying that green goodness an hour or so before nodding off, just to give yourself time for one last pitstop before bed.

If black tea is really your sweet spot, consider a decaffeinated option in the evenings. Decaf teas are perfect for the black tea lover who struggles with – if you’ll pardon the phrase – wee hour weeing. All the flavor of your favorite blends without the extra burden on your bladder!

Decaf Delightful Morning is a wonderful option. Don’t let the name fool you; it’s perfect for a late-night cuppa, with bergamot and vanilla essence enhanced by soothing lavender. If you like to start your day with a bracing Earl Grey, bookend it with a calming one.

Decaf Reading Nook is another must-have for any bedtime black tea lover. (I may or may not be drinking some right now.) I can’t quite describe the magic that is this blend of rose petals, chamomile, and lavender, but it is genuinely enchanting. An absolutely perfect way to end the day! Curl up with a good book and prepare yourself for very sweet dreams.

Mr. Sandman, Bring Me Some Tea

If you’re on board with herbal, that begs the question: Which herbal teas are best suited to help you hit that hay? Look for any of these key elements in your herbal blends to help send you to sleep in no time, every time:


Chamomile is the classic sleepy time ingredient. It soothes the senses, calms the nerves, and all around is the star of the dreamland dream-team.

Cuddletime herbal tea is a quintessential bedtime tea, with chamomile, peppermint, and vanilla essence – perfect for snuggling up with a cozy blanket and your favorite cuddle partner. (You might even be able to share a cup with your cat! Unfortunately, it’s not quite as safe for dogs.)

Tranquil Peach herbal tea provides a cornucopia of fruits to perk up the calming chamomile. Pineapple and apple pieces, along with lemon verbena, and peach and pineapple essences invigorate the blend, while chamomile brings tranquility and composure. It’s the best of both worlds: fun and fruity, soothing and serene.

Cozy Tranquil Dream herbal tea is a lovely citrus-enhanced chamomile blend. Rosehips, lemongrass, hibiscus, and spearmint provide a pleasant brightness and vigor that nicely balance the chamomile’s grounding properties. It’s just the thing for anyone who loves a good chamomile tea and also enjoys a nice hibiscus tea before bed.

(For all our hibiscus fans out there, try Just Hibiscus tea. Made with nothing but hibiscus, love, and gratitude, it’s exactly what the name suggests! It’s pure, tart, and sure to be a perfect addition to any hibiscus lover’s pantry.)


Nothing relieves stress and puts one at ease quite like lavender tea. The scent instantly relaxes you, and the mild yet heady flavor washes over you in gentle waves, cleansing your cares away.

Calm Chamomile Bloom is a beautiful combination of two sleepytime essentials: chamomile and lavender. Sprinkle in some rose petals, add a touch of crisp lemongrass and fresh lemon balm, and you’ve got yourself a delightfully delicate bouquet of herbs to dream on. Enjoy a cup before bed and drift off to dreams of sweetly scented meadows and exquisitely fragrant gardens.

For another tea that brings to mind wide open spaces and aromatic fresh air, try Meadow Walk herbal tea with blueberry, lavender, and rosemary. It is literally the stuff of dreams: The combination came to the Plum Deluxe founder in his sleep, and he woke up and made it a reality. Give it a try and I’m sure it will make its way into your dreams, as well.

Do you love a little chocolate just before bed? Easy Like Sunday Morning is just the thing for you! A perfectly balanced combination of cocoa nibs, chocolate essence, and Oregon lavender gives this tea the feeling of a gourmet dessert without any of the heaviness. Whip up a batch and satisfy that late-night sweet tooth!

Valerian Root

If you are looking for a tea to seriously help you unwind at the end of the day, look no further than Night Cap herbal tea. Valerian root is widely regarded as an effective sleep inducer, and blending it with peppermint, lemongrass, hibiscus, and chamomile makes for one calming cocktail. A simple recipe for a restful night: steep, sip, sleep. It doesn’t get any easier than that.

Check out any of these options, and you and the Sandman can have a peaceful tea slumber party every night of the week – no extra bathroom breaks required. Sweet dreams, friends.

Erica Jolly

Erica Jolly is a born and raised Pacific North Westerner. Rainwater flows through her veins. She is a tea drinker by day, wine drinker by night, and lover of food, yoga, and rambling conversations.
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