Caffeine-Free Evening Teas: 5 Herbal Teas for a Calm Wind-Down

An evening cup works best when it is caffeine-free and gentle in flavor. Chamomile, lavender, lemon balm, rooibos and valerian are among the herbal teas people most often choose at the end of the day. Here is what each one tastes like, how to brew it, and how to build a simple wind-down ritual around a warm cup.

Table of Contents

• 1. Five caffeine-free teas for the evening
• 2. How to brew an evening cup
• 3. Building a wind-down ritual
• 4. Teas to skip late in the day
• 5. A note on safety
• FAQ

1. Five caffeine-free teas for the evening

Chamomile is the classic bedtime tea. The small dried flowers brew a pale golden cup with a soft, honeyed, apple-like flavor. Steep 1 teaspoon of flowers in hot water for 5 minutes. People allergic to ragweed, daisies or related plants should choose another tea.

Lavender is strongly floral and aromatic, so a little goes a long way. It is lovely blended with chamomile or mint, or with a drop of honey. Steep for 4 to 5 minutes; longer can turn it soapy.

Lemon balm is a member of the mint family with a fresh, lemony scent. It brews a light, clean cup and pairs well with chamomile.

Rooibos from South Africa is naturally sweet, nutty and smooth, with no bitterness even after a long steep. It is a good choice if you miss the body of black tea in the evening. Steep 5 to 7 minutes; it takes milk well.

Valerian root has an earthy, woody, slightly pungent flavor that many people prefer in a blend rather than on its own. Steep it for 10 minutes. Do not combine valerian with alcohol or sedative medication.

• Chamomile: mild, honeyed and floral.
• Lavender: aromatic and perfumed; best in blends.
• Lemon balm: bright, lemony and light.
• Rooibos: full-bodied, sweet and nutty.
• Valerian: earthy and woody; usually blended.

2. How to brew an evening cup

1. Use freshly boiled water; herbal teas need full heat to release their flavor.
2. Use about 1 to 2 teaspoons of loose herbs per 8 oz cup.
3. Cover the cup or teapot while it steeps to keep the aroma in.
4. Steep chamomile and lavender for about 5 minutes, rooibos for 5 to 7, and valerian for about 10.
5. Strain, and add a little honey or a slice of lemon if you like.

3. Building a wind-down ritual

Part of the pleasure of an evening tea is the ritual itself: boiling the kettle, measuring the leaves and taking a few quiet minutes with a warm cup.

• Make your tea 30 to 60 minutes before bed so you have time to enjoy it slowly.
• Dim the lights and put screens away while you drink it.
• Keep the same routine each evening; the habit becomes a signal that the day is over.
• Try one herb at a time first, then move to blends once you know which flavors you like.

Pro Tip: Keep your evening teas together in one tin or shelf so the ritual takes no effort to start.

4. Teas to skip late in the day

Black, green, oolong, white tea, matcha and yerba mate all contain caffeine. If you are sensitive to it, enjoy them earlier in the day and switch to herbal teas in the evening. See our guide to caffeine levels in tea for details.

5. A note on safety

If you are pregnant or breastfeeding, take regular medication, or have ongoing trouble sleeping, talk to your doctor before drinking herbal teas regularly. This article is general information about tea and is not medical advice.

Browse the herbal tea collection to find chamomile, rooibos and calming evening blends.

FAQ

Which teas are caffeine-free?

Herbal teas such as chamomile, lavender, lemon balm, peppermint, rooibos, hibiscus and valerian are naturally caffeine-free. Teas made from the tea plant (black, green, oolong, white) contain caffeine.

When should I drink an evening tea?

About 30 to 60 minutes before bed works well, so you can sip it slowly as part of a wind-down routine.

Can I add milk to herbal tea?

Rooibos takes milk very well. Chamomile is usually best plain or with honey, and floral teas like lavender are best without milk.

Is chamomile safe for everyone?

People allergic to ragweed, daisies or related plants should avoid chamomile. If you take regular medication, check with your doctor or pharmacist first.