What's in Relaxing Tea? Your Guide to Calming Herbs and Their Benefits

November 9, 2025 •

5 min read

Herbal teas have been used for centuries for their calming properties, with a 2016 study showing long-term use of chamomile extract significantly alleviated moderate to severe generalized anxiety disorder symptoms. For those wondering what's in relaxing tea, the answer lies in a variety of natural ingredients, from gentle blossoms to potent roots, that offer a soothing path to tranquility.

Quick Summary

This guide explores the key botanical ingredients found in relaxing teas, examining how herbs such as chamomile, lavender, and valerian root help promote calm, ease anxiety, and support better sleep.

Key Points

Chamomile contains apigenin: This flavonoid binds to GABA receptors, calming the nervous system and easing anxiety.
L-theanine provides 'calm alertness': Found in green tea, this amino acid promotes alpha brain waves for a focused, non-drowsy state of relaxation.
Valerian root is a potent sleep aid: It interacts with the GABA system, but scientific evidence is weak, and it can cause drowsiness or interact with other sedatives.
Herbal teas can have drug interactions: Ingredients like chamomile, valerian, and ginger can interact with medications such as blood thinners and benzodiazepines, so medical consultation is advised.
Proper brewing maximizes benefits: Steeping herbal teas for 5-10 minutes in hot (not boiling) water ensures the optimal extraction of active compounds.
Timing is key for intended effects: For sleep, drink calming teas 30-60 minutes before bed; for daytime stress, use non-sedating options like lemon balm.

The Star Ingredients of Relaxing Teas

Relaxing teas are a blend of nature's most soothing botanicals. The specific herbs chosen for a blend determine its overall effect, from gently easing tension to promoting deep sleep. Understanding the purpose of each ingredient can help you find the ideal tea for your needs.

Chamomile: The Gentle Soother

Chamomile is one of the most beloved choices for relaxation, and for good reason. It contains a flavonoid called apigenin, which binds to specific GABA receptors in the brain in a similar way to certain anti-anxiety medications. This interaction helps to calm the nervous system, making chamomile a prime choice for easing stress and anxiety, as well as acting as a mild sleep inducer. The tea has a light, floral, and slightly sweet flavor.

Lavender: The Aromatic Antidote

Lavender's fragrant aroma is renowned for its calming effects, and studies show it can help reduce depression and anxiety scores. In tea form, its natural compounds, including flavonoids, can help boost mood by promoting a sense of tranquility. It is often blended with other herbs to enhance its soothing qualities and is especially effective when used as part of a winding-down ritual before bed.

Lemon Balm: The Mood Enhancer

Lemon balm, a member of the mint family, contains rosmarinic acid and is often included in relaxing blends for its ability to reduce stress and improve mood. This herb is known to promote mental clarity and a sense of calm without causing drowsiness, making it suitable for daytime use during moments of stress or overwork. It has a light, citrusy flavor that is both refreshing and comforting.

Valerian Root: The Potent Sleep Aid

Valerian root is perhaps the most famous sleep-promoting herb, often used to help with insomnia and anxiety. It contains valerenic acid, which interacts with the brain's GABA system to encourage deep relaxation. However, it is important to note that scientific evidence on its effectiveness is inconsistent, and results are often subjective. The tea has a distinct, earthy flavor that some find unpleasant, which is why it is often blended with other ingredients.

Green Tea's L-theanine: Calm Alertness

While green tea contains caffeine, it also has a significant amount of L-theanine, an amino acid known for its unique relaxing effect. L-theanine crosses the blood-brain barrier and can increase alpha brain wave activity, which promotes a state of calm alertness without sedation. For this reason, many find that green tea provides a focused calm rather than a sleepy one, especially when opting for lower-caffeine varieties.

How Relaxing Teas Work at a Biological Level

The calming effects of herbal teas are not merely placebo; they stem from the way their active compounds interact with the body's neurochemistry. Many of the most effective herbs, like chamomile and valerian, influence the GABA neurotransmitter system. GABA is the primary inhibitory neurotransmitter in the central nervous system, meaning it reduces the activity of nerve cells and promotes a state of relaxation. By modulating GABA activity, these herbs can effectively reduce anxiety and promote sleepiness.

Other compounds, such as L-theanine, function differently by increasing alpha brain waves, which are associated with a state of awake relaxation, similar to what is experienced during meditation. Meanwhile, adaptogenic herbs like ashwagandha work by helping the body manage the stress hormone cortisol over time, which can lead to more balanced mood and stress responses.

A Comparison of Popular Relaxing Teas


Herb	Primary Benefit	Key Compound	Best Used For...
Chamomile	Reduces anxiety, promotes sleep	Apigenin	Bedtime winding down, calming the nervous system
Lavender	Aromatic stress relief, mood enhancement	Flavonoids, linalool	Reducing tension, promoting tranquility before sleep
Valerian Root	Potent sleep aid, reduces restlessness	Valerenic acid	Tackling persistent sleep issues and anxiety (with caution)
Lemon Balm	Mood enhancer, anti-anxiety	Rosmarinic acid	Daytime stress relief without drowsiness
L-theanine (in Green Tea)	Calm alertness, improved focus	L-theanine	Focused relaxation during the day or evening

Brewing the Perfect Relaxing Cup

Maximizing the benefits of your tea depends on proper preparation. Here are some tips to create the perfect soothing brew:

Use fresh, pure water: Start with high-quality, filtered water for the best flavor.
Mind the temperature: For herbal teas, use water heated to just before boiling (around 200°F). Overheating can destroy delicate compounds in some herbs.
Steep for the right duration: Herbal teas often require longer steeping times than traditional teas. Aim for 5 to 10 minutes to ensure the active compounds are fully infused.
Consider a covered cup: Steeping with a lid or saucer can help trap the aromatic compounds, like those in lavender, for a more potent effect.
Use high-quality tea: Whether loose leaf or in bags, higher quality herbs will yield a better-tasting and more effective infusion.

Important Safety Considerations

While generally safe, it is crucial to be aware of potential side effects and drug interactions with herbal teas. Always consult a healthcare provider before starting a new herbal regimen, especially if you take prescription medications or are pregnant or breastfeeding.

Drug Interactions: Valerian root can increase the sedative effects of alcohol, benzodiazepines (e.g., Xanax), and prescription sleep aids, so they should not be combined. Chamomile and other herbs like ginger and ginkgo biloba may increase the risk of bleeding in individuals taking blood thinners.
Allergic Reactions: Individuals with allergies to plants in the daisy family (like ragweed, chrysanthemums, and marigolds) may experience a reaction to chamomile.
Valerian Caution: The evidence for valerian's efficacy is weak, and it may cause mild side effects like headache, dizziness, or stomach problems. For more information, read the expert answers provided by the Mayo Clinic on Valerian.

Conclusion

From a science-backed perspective, a cup of relaxing tea is much more than a simple beverage; it is a complex brew of botanical compounds designed to soothe the mind and body. Whether you choose the gentle comfort of chamomile, the calming aroma of lavender, or the focused clarity of L-theanine, each ingredient offers a distinct pathway to tranquility. When prepared with care and consumed mindfully, these herbal blends can be a powerful and pleasant addition to any routine aimed at reducing stress and improving sleep.

Frequently Asked Questions

You may feel mild effects within 15-30 minutes, as your body absorbs the active compounds. However, the full benefits, especially for sleep or chronic anxiety, are often noticed with regular, consistent use over several days or weeks.

Chamomile and valerian root are traditionally used for sleep. Chamomile offers a gentle, mild effect, while valerian root is more potent but has mixed scientific backing. Passionflower is another good option for calming the mind before bed.

Yes. Choose non-sedating options like lemon balm tea for daytime stress relief. L-theanine in low-caffeine green tea can also promote a state of calm alertness, enhancing focus rather than causing drowsiness.

Safety during pregnancy can vary greatly depending on the herb. Some, like sage and fennel, should be avoided, while others like verbena or lemon balm may be acceptable. Always consult your doctor before consuming any herbal teas while pregnant.

Most relaxing teas are safe for most adults. Mild side effects can include nausea, dizziness, or allergic reactions, especially to chamomile if you have sensitivities to ragweed or related plants. Valerian root may also cause headaches or upset stomach.

Yes, blending herbs is a common practice to create customized teas. For example, chamomile and lavender or lemon balm and passionflower are often combined to enhance their soothing effects. Start with a simple blend to see how your body reacts.

Most relaxing teas, particularly those made from chamomile, lavender, or valerian, are caffeine-free. However, green tea, while calming due to L-theanine, does contain caffeine. For best results, especially before bed, stick to caffeine-free herbal options.