Is Spearmint Good at Night? A Guide to Its Bedtime Benefits

November 30, 2025 •

4 min read

In some South American countries, spearmint tea has long been cherished as a natural remedy to ease stress and combat insomnia. Given its mild, naturally sweet flavor, many wonder: is spearmint good at night? The answer is yes, thanks to its caffeine-free nature and calming properties.

Quick Summary

Spearmint tea is a caffeine-free beverage that can aid relaxation and improve sleep quality for many people by calming the body. It also provides digestive relief, but users with certain conditions should exercise caution.

Key Points

Natural Relaxation: Spearmint promotes gentle relaxation by interacting with GABA receptors in the brain.
Caffeine-Free: It is a naturally decaffeinated herb, making it an excellent bedtime beverage that won't disrupt your sleep cycle.
Aids Digestion: The compound (-)-carvone in spearmint helps relax the digestive tract, which can soothe indigestion, bloating, and nausea.
Reduces Stress: Its soothing properties can help decrease anxiety and promote a sense of calm before bed.
Differs from Peppermint: Spearmint is a milder, less intense mint than peppermint due to its lower menthol content, making it less likely to cause a stimulating effect.
Soothes Joint Pain: Studies have shown spearmint tea may help reduce stiffness and disability associated with knee arthritis.
Potential GERD Trigger: Individuals with acid reflux should exercise caution, as spearmint can relax the esophageal sphincter and worsen symptoms.

The Science Behind Spearmint and Sleep

Sipping a warm, caffeine-free beverage is a common component of many bedtime routines, but what exactly makes spearmint a potential ally for your evening? The answer lies in its unique chemical composition. Unlike its more pungent relative, peppermint, spearmint contains a lower concentration of menthol and a higher amount of the compound carvone, which contributes to its milder, sweeter flavor. However, it is the menthol that plays a significant role in its calming effects. Menthol is thought to promote relaxation by interacting with gamma-aminobutyric acid (GABA) receptors in the brain. GABA is a neurotransmitter that helps regulate nerve activity and has a calming effect on the nervous system, which is crucial for preparing the body for rest.

Some research has explored spearmint's direct impact on sleep. For instance, a 2018 study involving older adults with age-associated memory impairment found that daily spearmint extract supplementation significantly improved their ability to fall asleep. Another study on adults with sleep complaints (but not sleep disorders) showed that a blend containing spearmint extract led to increased objective sleep duration. While the results in young, healthy adults have been less conclusive, the overall evidence points to a calming, non-stimulating effect that is beneficial for nighttime consumption.

A Soothing Aid for Digestion

One of the most well-documented benefits of spearmint is its positive effect on the digestive system. For many, digestive discomfort such as bloating or indigestion can be a major barrier to restful sleep. Spearmint has antispasmodic properties, which means it helps relieve muscle spasms in the digestive tract. This is thanks to the compound (-)-carvone, which helps relax these muscles and soothe the stomach.

Here's how spearmint can support your digestive health at night:

Relieves bloating and gas: By calming the muscles in the stomach and intestines, spearmint can help expel gas and reduce feelings of fullness and discomfort.
Eases indigestion and nausea: A post-dinner cup of spearmint tea can settle an upset stomach and provide relief from nausea, allowing for a more comfortable evening.
Gentle on sensitive stomachs: Its mild nature makes it a good alternative to the more intense peppermint tea for those with sensitive digestive systems.

Spearmint vs. Peppermint: Choosing Your Bedtime Tea

While both spearmint and peppermint are popular herbal teas, their differences are important when choosing a nighttime drink. Understanding these distinctions can help you pick the best option for relaxation and sleep.


Feature	Spearmint	Peppermint
Flavor Profile	Milder and sweeter with a subtle, earthy undertone.	Strong, sharp, and intensely minty flavor due to high menthol content.
Menthol Content	Contains low levels of menthol (around 0.5%).	High menthol concentration (up to 40%).
Primary Effect	Generally considered a sedative, promoting relaxation and calm.	Can be invigorating and stimulating due to high menthol content, which may not be ideal for sleep.
Best for Night	Often the preferred choice for a bedtime beverage due to its gentle, calming nature.	Can sometimes feel too invigorating for winding down, though it still has digestive benefits.

Important Precautions and Potential Side Effects

Though generally considered safe for most people, particularly in tea form, there are some important precautions to consider before making spearmint a nightly habit. High doses of concentrated spearmint, like essential oil, are not recommended for internal consumption. For a small number of individuals, certain health conditions require careful consideration.

For those who suffer from Gastroesophageal Reflux Disease (GERD) or acid reflux, spearmint tea may not be a good choice. The relaxing effect of mint can also affect the lower esophageal sphincter, the muscle that prevents stomach acid from flowing back into the esophagus. This can potentially trigger or worsen heartburn and other symptoms of acid reflux.

Additionally, individuals with certain pre-existing conditions or those who are pregnant or breastfeeding should consult a healthcare provider. The following groups should be cautious with large amounts of spearmint:

Individuals with kidney or liver disorders: Large doses may exacerbate existing conditions.
Pregnant and breastfeeding women: Large quantities of herbal teas are often advised against.
Those on sedative medications: Combining spearmint with sedatives could potentially increase sleepiness and slow breathing.

Incorporating Spearmint into Your Nightly Routine

Making a cup of spearmint tea is a simple and relaxing way to wind down. You can use fresh leaves, dried loose-leaf tea, or tea bags. The key is to create a ritual around it that signals to your body it's time to prepare for sleep.

To brew the perfect cup:

Boil water to just below boiling (around 200°F or 93°C).
Add 1-2 teaspoons of dried spearmint leaves or a tea bag to your mug.
Steep for 5-7 minutes, depending on your desired strength.
Strain if using loose leaves and enjoy. A touch of honey can be added for sweetness.

For an extra-soothing experience, try enjoying your tea while reading a book or listening to calming music. This helps disengage from screens and the stresses of the day. The ideal time to drink it is about 30 to 60 minutes before you plan to go to bed, allowing the calming effects to take hold and ensuring it doesn't cause a need for a late-night bathroom trip.

Conclusion

For those seeking a natural, caffeine-free way to promote relaxation and restful sleep, spearmint is an excellent choice. Its ability to calm the body and soothe digestive upsets makes it a dual-purpose herbal remedy perfect for a nighttime ritual. While the scent and flavor are inherently calming, the potential physiological effects on the brain's GABA receptors and the digestive system make its benefits more than just anecdotal. As with any herbal remedy, it is important to be mindful of personal health considerations, especially concerning GERD or other conditions. For most, a warm cup of spearmint tea can be a gentle and effective way to signal the end of the day and usher in a peaceful night's rest.

Frequently Asked Questions

While it is not a sedative like a sleeping pill, spearmint tea can promote a sense of calm and relaxation that makes it easier to fall asleep. Its caffeine-free nature means it won't interfere with your body's natural sleep cycle.

Drinking spearmint tea before bed can help reduce stress and promote relaxation by interacting with GABA receptors in the brain. It also aids digestion, which can alleviate discomfort that might keep you awake, and is naturally caffeine-free.

Spearmint is generally considered better for sleep due to its lower menthol content, which makes it less stimulating than peppermint. While both aid digestion, spearmint's milder nature is often more conducive to a calming bedtime routine.

It is best to drink a cup of spearmint tea approximately 30 to 60 minutes before your bedtime. This allows the calming effects to begin and gives your body time to process the liquid, reducing the risk of a nighttime bathroom visit.

Yes, spearmint tea is known for its stress-reducing properties. In some cultures, it is traditionally used to treat stress and insomnia, as compounds in the tea can help calm the body and promote relaxation.

For most people, drinking spearmint tea in moderation is safe. However, individuals with GERD or acid reflux should be cautious, as it can sometimes relax the esophageal sphincter and worsen symptoms. As with any herbal remedy, consult a doctor if you have concerns or underlying health conditions.

No. While generally safe, those who are pregnant or breastfeeding, or have kidney or liver disorders, should consult a healthcare provider before consuming large amounts of spearmint tea. It can also interact with certain sedative medications.