The best examples of herbal teas for stress relief: 3 easy examples you can sip tonight

3 easy, real-world examples of herbal teas for stress relief

Let’s start with what you actually came for: examples of herbal teas for stress relief: 3 easy examples that almost anyone can make at home. Then we’ll build out more ideas from there.

1. Classic chamomile bedtime tea (the “wind-down” example)

If there were a poster child example of a calming tea, it would be chamomile. People have used it for sleep and relaxation for generations, and modern research is starting to back up what grandmothers already knew.

Why it may help:

• Chamomile appears to have mild anti-anxiety and sedative properties. Some studies suggest it may help reduce generalized anxiety symptoms and improve sleep quality.
• A 2024 review in the journal Phytomedicine (building on earlier NIH-funded research) notes that chamomile extract has shown benefits for mild to moderate anxiety in some people.

You can read more about chamomile and anxiety in this summary from the National Center for Complementary and Integrative Health (NCCIH).

How to make this herbal tea for stress relief:

• Use 1 chamomile tea bag or about 1 tablespoon of dried chamomile flowers.
• Pour 8 ounces of just-boiled water over the tea.
• Cover (this keeps the calming oils from escaping) and steep 5–10 minutes.
• Optional add-ins: a drizzle of honey, a squeeze of lemon, or a pinch of cinnamon.

When to drink it:

• About 30–60 minutes before bed.
• After a tense evening, when you’re trying to signal to your body, “We’re done for the day.”

Simple variations (more real examples):

• Chamomile + lavender: Add a pinch of dried lavender buds for a more floral, spa-like flavor.
• Chamomile + lemon balm: Mix equal parts chamomile and lemon balm for a tea that supports both calm and mood.

These variations are still excellent examples of herbal teas for stress relief: 3 easy examples can quickly turn into 5 or 6 once you start combining calming herbs.

2. Peppermint and lemon balm “brain break” tea (the mid-day reset example)

Not all stress relief teas have to make you sleepy. Some of the best examples of herbal teas for stress relief are the ones that help you feel calmer and clearer, not knocked out.

That’s where peppermint and lemon balm shine.

Peppermint is refreshing and may help ease tension headaches and digestive discomfort, both of which tend to show up when you’re stressed. Lemon balm (a member of the mint family) has been studied for its potential calming and mood-supporting effects.

A 2021 review in Nutrients highlighted lemon balm’s potential to reduce anxiety and improve cognitive performance in some small studies, especially when combined with other calming herbs.

You can explore more on lemon balm and stress in this overview from Mount Sinai.

How to make this herbal tea for daytime stress:

• Use 1 peppermint tea bag and 1 lemon balm tea bag (or 1 teaspoon of each dried herb).
• Add 8–10 ounces of hot water.
• Steep 5–7 minutes.
• Drink warm, or let it cool and pour over ice for a stress-soothing iced tea.

When to drink it:

• Late morning or mid-afternoon, when your brain feels foggy and your shoulders are up around your ears.
• Before a big meeting or study session, as a calmer alternative to another cup of strong coffee.

Extra examples you can try:

• Peppermint + chamomile: Good if stress hits your stomach. This combo may help relax digestive muscles while gently calming your nervous system.
• Lemon balm + green tea: For a light caffeine lift with a calmer edge. Green tea contains L-theanine, an amino acid that may promote relaxation without drowsiness, as noted by Harvard Health.

These blends are practical, real-world examples of herbal teas for stress relief that fit into a busy workday without putting you to sleep at your desk.

3. Passionflower and lavender evening tea (the “racing thoughts” example)

If your stress shows up as a busy, overthinking mind—especially at night—this is one of the best examples of herbal teas for stress relief you can experiment with.

Passionflower has a long history in traditional medicine for anxiety and insomnia. Some small clinical trials suggest it may help improve sleep quality and reduce mild anxiety when taken as a tea or extract. Lavender, meanwhile, is famous for its calming scent and is often used in aromatherapy and teas for relaxation.

The NCCIH notes that there is some evidence lavender may help with anxiety and sleep, especially in extract form, though more research is needed. You can read their overview of lavender here: NCCIH on lavender.

How to make this herbal tea for evening stress:

• Use 1 passionflower tea bag (or 1 teaspoon dried passionflower).
• Add a small pinch of dried lavender buds (they’re strong—go light).
• Pour 8 ounces of hot water over the herbs.
• Steep 5–8 minutes, then strain.
• Sweeten lightly with honey if you like.

When to drink it:

• About 1 hour before bed, especially if your mind tends to spin when you lie down.
• After a long, emotionally charged day when you need help shifting gears into rest mode.

Gentle warning:

• Passionflower can interact with some medications and may not be appropriate for everyone (including pregnant people). If you take prescription meds or have a medical condition, talk with your healthcare provider before using it regularly.

Even with that caveat, passionflower and lavender remain powerful examples of herbal teas for stress relief: 3 easy examples that show how different herbs can target different “flavors” of stress—body tension, upset stomach, or racing thoughts.

More real examples of herbal teas for stress relief you can mix and match

Once you’ve tried those 3 anchor recipes, you can branch out into other examples of herbal teas for stress relief that are just as simple but give you more options.

Here are several more herbs that often show up in the best examples of stress relief teas:

Lemon balm (mood-brightening calm)

Lemon balm deserves its own spotlight. It has a light lemony flavor and pairs well with almost anything.

How people use it for stress:

• To take the edge off mild anxiety.
• To support focus during stressful work or study.
• To gently soften irritability.

Easy example: Lemon balm + chamomile in equal parts. This tea tastes like a softer, rounder chamomile and works nicely in the early evening when you still need to function but want to start winding down.

Holy basil (tulsi) for “resilience” support

Holy basil, also called tulsi, is used in Ayurvedic traditions as an adaptogen—an herb that may help the body adapt to stress.

Research is still developing, but some small trials suggest tulsi may help with stress, mood, and mild anxiety. You can find a summary of adaptogens and stress in this article from NIH’s NCCIH (they discuss stress and complementary approaches in general, including herbs).

Easy example: Tulsi + mint. The flavor is earthy and slightly spicy from the tulsi, with a cool finish from the mint. Many people like this as a late-afternoon “reset” instead of coffee.

Rose and hibiscus for emotional stress

Not all stress shows up as racing thoughts. Sometimes it’s more like emotional heaviness.

Rose petals and hibiscus don’t have as much research behind them for anxiety as chamomile or lemon balm, but they’re widely used in traditional systems for mood and heart support.

Easy example: Hibiscus + rose + a bit of honey. The color is bright red, the flavor is tart and floral, and the ritual of sipping something this pretty can be its own form of self-care.

While these may not be the top three best examples of herbal teas for stress relief, they round out your toolkit with options that feel nurturing and emotionally soothing.

How to choose between these examples of herbal teas for stress relief

With so many real examples of herbal teas for stress relief on the table, how do you pick one on a given day? A simple way is to match the tea to the type of stress you’re feeling.

If your stress shows up in your body

• Tight shoulders, tension headaches, clenched jaw, or a knotted stomach
• Go for: Peppermint + chamomile, peppermint + lemon balm, or tulsi + mint.

Peppermint and chamomile are classic examples of herbs that may relax muscles and ease digestive discomfort, which often go hand-in-hand with stress.

If your stress is mostly mental

• Racing thoughts, looping worries, can’t stop replaying conversations
• Go for: Passionflower + lavender, chamomile + lemon balm, or a simple chamomile on its own.

These are some of the best examples of herbal teas for stress relief when you need to quiet your mind more than your body.

If your stress feels emotional or low-mood

• Feeling flat, sensitive, teary, or emotionally drained
• Go for: Lemon balm + chamomile, rose + hibiscus, or tulsi + rose.

Here, the ritual matters just as much as the herbs. The warmth, aroma, and color of these teas can support a sense of comfort and care.

Safety tips before you start sipping

Herbal teas feel very gentle—and often they are—but “natural” doesn’t automatically mean “safe for everyone.” Before you build your own routine around these examples of herbal teas for stress relief, keep a few basics in mind:

• Check your medications. Some herbs can interact with drugs for anxiety, depression, blood pressure, blood thinners, and more. When in doubt, check with your healthcare provider or pharmacist.
• Pregnancy and breastfeeding. Not all herbs are recommended during pregnancy or while nursing. Chamomile, passionflower, and others may be off-limits for some people. Talk with your OB/GYN or midwife first.
• Start small. Try one new tea at a time and see how you feel. If you notice dizziness, nausea, itching, or anything that feels off, stop and talk with a professional.
• Watch the sugar. Honey and sweeteners can make teas feel more comforting, but if you’re drinking several cups a day, the sugar can add up.

For a good overview of herbal safety, you can check the NCCIH’s guide on herbs and supplements.

And a quick reminder: herbal teas are support tools, not a replacement for therapy, prescribed medication, or medical care. If your stress or anxiety is affecting your ability to function—sleep, work, relationships—please reach out to a healthcare professional or mental health provider.

Simple daily routine using these 3 easy examples

If you want a starting structure, here’s a gentle routine using the three main examples of herbal teas for stress relief: 3 easy examples we’ve covered:

• Morning or mid-day: Peppermint + lemon balm “brain break” tea to support focus and ease tension.
• Late afternoon or early evening: Chamomile + lemon balm if you’re winding down but still have things to do.
• Evening, about an hour before bed: Passionflower + lavender if your mind tends to race at night.

You don’t have to follow this perfectly. Think of it as a menu, not a rulebook. Try one example of a tea for a week, notice how your body responds, then adjust.

Over time, you’ll probably discover your own best examples of herbal teas for stress relief—specific blends that feel like they were made for your nervous system.

FAQ: examples of herbal teas for stress relief

What are some quick examples of herbal teas for stress relief I can find at a regular grocery store?

Most larger grocery stores in the U.S. carry several ready-made blends. Common examples include:

• Chamomile tea (often labeled “Sleepy” or “Relax” blends)
• Peppermint tea
• Lemon balm blends (sometimes in “calm” or “stress relief” teas)
• Tulsi (holy basil) tea
• Lavender-chamomile blends

These are all convenient, store-bought examples of herbal teas for stress relief: 3 easy examples from this article—chamomile, peppermint/lemon balm, and passionflower/lavender—often show up in premade tea bags.

What is the best example of a single herb tea for nighttime stress?

Many people find chamomile to be the best example of a single-herb tea for nighttime stress because it’s widely available, generally well-tolerated, and has some research behind it for sleep and mild anxiety. If chamomile doesn’t work for you—or you’re allergic to plants in the daisy family—passionflower or lavender blends can be good alternatives, with guidance from your healthcare provider.

Can I drink these examples of herbal teas for stress relief every day?

In general, many people safely drink herbal teas like chamomile, peppermint, and lemon balm daily. However, “safe” depends on your personal health situation, medications, and whether you’re pregnant or breastfeeding. If you plan to drink large amounts every day or use stronger herbs (like passionflower or tulsi) long-term, it’s smart to check with a healthcare professional.

Are there examples of herbal teas for stress relief that also help with digestion?

Yes. Great examples include:

• Peppermint tea for gas, bloating, and that tight, stressed stomach feeling.
• Chamomile tea for gentle digestive support and relaxation.
• Fennel tea (sometimes combined with mint or chamomile) for bloating and cramps.

These teas sit in that sweet spot where they’re both real examples of herbal teas for stress relief and helpers for stress-related digestive discomfort.

Do these teas really work, or is it just placebo?

The honest answer: it’s a mix of both. Some herbs—like chamomile, lemon balm, and passionflower—have small but promising studies suggesting real physiological effects on anxiety and sleep. At the same time, the ritual of making tea, holding a warm mug, and pausing to breathe is powerful on its own.

From a stress-management perspective, if an example of a tea helps you feel calmer, sleep better, or handle your day with a little more ease—and it’s safe for you—that’s a win, whether the effect is chemical, psychological, or a bit of both.

If you try any of these examples of herbal teas for stress relief: 3 easy examples to start with and several more to grow into, treat it like an experiment. Notice what helps, what doesn’t, and what feels genuinely comforting. Over time, you’ll build your own small library of go-to stress relief teas—simple, affordable, and waiting for you in your kitchen cabinet whenever life gets loud.