What is the best Chinese tea to drink at night?

January 9, 2026 •

4 min read

According to Traditional Chinese Medicine (TCM), specific herbal and fermented teas have been used for centuries to promote rest and relaxation. For those sensitive to stimulants, understanding which teas are caffeine-free or low-caffeine is essential for a peaceful night's rest. This guide helps navigate the most calming Chinese tea options available.

Quick Summary

Explore low-caffeine and herbal Chinese teas, such as Chrysanthemum, Jujube, and aged Pu-erh, that aid digestion and promote relaxation for a more restful evening routine.

Key Points

Caffeine-Free Herbal Options: For guaranteed no-caffeine tea, choose herbal infusions like Chrysanthemum, Jujube (red date), or Longan fruit.
Lower-Caffeine Pu-erh: Shu (ripe) Pu-erh is a fermented tea with a lower caffeine content and contains L-theanine, making it suitable for a post-dinner drink.
Aged White Tea: The aging process naturally reduces caffeine in white teas like Silver Needle, offering a mellow flavor and relaxing effect for evenings.
Mindful Ritual: Combining your nighttime tea with a calming activity like reading or meditation enhances its sleep-promoting benefits.
Digestive Aid: Teas like Shu Pu-erh and Chrysanthemum can help soothe the stomach after dinner, leading to more comfortable and restful sleep.
Blend for Added Benefits: Consider blending herbs like Chrysanthemum with Goji berries, or Jujube with Longan fruit, for enhanced flavor and health benefits.

Caffeine-Free Chinese Herbal Teas for Restful Sleep

Unlike traditional tea derived from the Camellia sinensis plant, which contains varying levels of caffeine, herbal infusions are a safe bet for a bedtime beverage. Chinese herbal teas, known as liang cha or 'cooling teas,' are made from dried flowers, fruits, or roots and are naturally caffeine-free.

Chrysanthemum Tea (Jú Huā Chá)

Chrysanthemum tea is arguably the most popular Chinese herbal tea for nighttime consumption. In TCM, it is prized for its ability to 'calm the mind' and is often recommended for individuals who experience restlessness or headaches related to heat. Its delicate, floral aroma and sweet taste are incredibly soothing. Some popular uses include:

Relieving stress: The gentle floral scent acts as a natural aromatherapy.
Improving vision: Historically used to benefit eye health.
Pairing: It can be blended with goji berries for a mildly sweet, nutrient-rich infusion.

Jujube (Red Date) Tea (Hóng Zǎo Chá)

Jujube tea is a sweet, nourishing, and warm drink made from the fruit of the jujube tree. It is caffeine-free and rich in antioxidants. This tea helps calm the spirit and nourish the heart according to TCM, making it ideal for those who struggle with fatigue and insomnia. The fruit slices can be brewed alone or with goji berries and dried longan for a more complex, calming beverage.

Longan Fruit Tea (Lóng Yǎn Chá)

Dried longan fruit, often used in conjunction with red dates, makes a wonderfully sweet and comforting tea. It is known to calm the heart and mind, helping to alleviate restlessness and promote deep sleep. Longan is a fantastic addition to any calming herbal blend and pairs well with jujube and ginger.

He Huan Pi (Silktree Bark)

Known as the "Tree of Happiness Bark," He Huan Pi is another powerful herb in TCM used to relieve stress, irritability, and emotional distress that can disrupt sleep. Its ability to support the liver's 'Qi' flow helps calm the mind and spirit, making it a lesser-known but highly effective bedtime option.

Low-Caffeine Aged and Fermented Teas

While most standard green, white, and black teas are not suitable for evening drinking due to their caffeine content, certain fermented and aged Chinese teas offer a lower-caffeine alternative. The aging and fermentation processes can reduce caffeine levels, and the presence of L-theanine in some teas can counteract the stimulating effects, promoting relaxation.

Shu Pu-erh (Ripe) Tea

Shu Pu-erh, a fermented dark tea, is a solid choice for a post-dinner digestif. Its earthy, smooth flavor is gentle on the stomach and aids digestion, which can lead to better sleep. The fermentation process lowers the caffeine content compared to its raw counterpart, Sheng Pu-erh, making it a milder option. Shu Pu-erh also contains L-theanine, an amino acid that has calming effects and can promote relaxation.

Aged White Tea

Aged white tea, particularly older Fuding Silver Needle (Baihao Yinzhen) or White Peony, develops a mellower profile over time, and its caffeine content can naturally decrease. This makes it a gentler choice for evening sipping. The flavor becomes richer and more complex with age, offering a calming and contemplative experience.

Comparison of Nighttime Chinese Teas


Feature	Chrysanthemum Tea	Shu Pu-erh Tea	Aged White Tea
Caffeine Level	Caffeine-Free	Low	Low
Primary Benefit	Calms the mind, soothes headaches	Aids digestion, relaxes the mind	Gentle, contemplative relaxation
Flavor Profile	Delicate, floral, slightly sweet	Earthy, rich, smooth	Mellow, complex, subtly sweet
Best For	Stress relief, restlessness	Post-dinner digestion	Winding down quietly

How to Incorporate Nighttime Tea into Your Routine

Creating a mindful evening tea ritual can significantly enhance its relaxing effects. Consider these steps:

Time it Right: Brew and enjoy your tea at least one to two hours before bed. This prevents nighttime trips to the bathroom and gives your body time to unwind.
Use the Right Temperature: For delicate herbal teas like Chrysanthemum, use slightly cooler water (around 185°F/85°C) to avoid bitterness. Aged Pu-erh can handle higher temperatures, closer to boiling, for a richer brew.
Create an Atmosphere: Combine your tea with a relaxing activity, such as reading, meditating, or listening to calm music. This helps to signal to your body that it's time to rest.
Listen to Your Body: While these teas are generally considered safe for nighttime, pay attention to how your body responds. Some individuals are more sensitive to even low levels of caffeine.

Conclusion

For a peaceful evening, the best Chinese tea to drink at night is a caffeine-free herbal infusion like Chrysanthemum, Jujube, or Longan. For those who enjoy a true tea experience without the heavy caffeine kick, a low-caffeine aged white tea or a smooth Shu Pu-erh can be an excellent choice. By selecting the right tea and embracing a calming ritual, you can make your nighttime routine a powerful tool for relaxation and restorative sleep. For further details on different types of Chinese teas and their properties, see Teasenz's guide on teas for sleep.

Frequently Asked Questions

No, not all Chinese tea contains caffeine. While teas from the Camellia sinensis plant (green, black, oolong) do, many traditional Chinese herbal teas, like Chrysanthemum or Jujube tea, are naturally caffeine-free.

Shu (ripe) Pu-erh is generally okay for night because its fermentation process reduces caffeine levels compared to Sheng (raw) Pu-erh. It also contains L-theanine, which promotes relaxation.

Yes, Chrysanthemum tea is often used in Traditional Chinese Medicine to calm the mind and soothe restlessness, which can aid in falling asleep more easily.

Use water that is just under boiling, around 185°F (85°C), and steep for 3-5 minutes. For some delicate herbal teas, slightly lower temperatures are even better to avoid a bitter taste.

Both are effective, and the choice depends on personal preference. Blends like Chrysanthemum with Goji berries can offer a broader range of flavors and potential health benefits.

The aging process in white tea naturally reduces its caffeine content over time, resulting in a low-caffeine, mellow tea that is less likely to interfere with sleep.

It's best to finish your tea at least one to two hours before bed. This allows your body to process the liquid and prevents potential bathroom trips from interrupting your sleep.

For most people, these herbal and low-caffeine options are safe. However, individuals should be mindful of their own caffeine sensitivity, even with lower-caffeine varieties, and be aware of any specific herb interactions with medications.