If you’ve only heard of catnip as the herb that sends cats into zoomies, here’s the twist: catnip tea (from Nepeta cataria) has been used for centuries as a gentle, calming herbal drink for humans. Its leaves and flowers contain aromatic compounds—like nepetalactone, citronellol, and geraniol—that give it a minty-herbal scent and a soothing effect. Many people reach for a warm cup before bed, after a heavy meal, or during times of stress.
Below you’ll find the top health benefits of catnip tea, how it may help your body and mind, who should skip it, and exactly how to brew it for the best flavor (and benefits).
Catnip is a member of the mint family (Lamiaceae). The same plant that entertains your cat can be steeped as a tea for humans using its dried leaves and flowers. Flavor-wise, expect a mild, mint-adjacent taste with a whisper of lemon. It’s naturally caffeine-free, which makes it a popular evening choice.
Quick profile
Botanical name:Nepeta cataria
Taste: Mild mint, light lemon, slightly grassy
Active compounds: Nepetalactone, flavonoids, essential oils
Best time to drink: Evenings or whenever you want to relax
1) Supports Better Sleep and Relaxation
Why people drink it: Catnip tea is most famous for its calming effect, making it a go-to for winding down at night. Many users report feeling less keyed-up and more ready to sleep after a cup.
How it may work: Catnip’s aromatic oils can promote a sense of relaxation. A warm, caffeine-free infusion also helps your body associate the ritual with bedtime. Think of it as a gentle, herbal nudge toward rest—not a sedative knock-out.
How to use: Brew 1 teaspoon dried catnip in 240 ml (1 cup) hot water for 7–10 minutes about 30–60 minutes before bed.
2) Eases Everyday Stress and Tension
Long day? Catnip tea’s relaxing profile makes it a good midday or evening stress soother. For some, it settles the nervous “buzz” that shows up as tight shoulders, clenched jaw, or racing thoughts.
Pair it with:
A few deep belly breaths while your tea steeps
Blue-light limits 60 minutes before bed
A short walk after dinner
Good to know: While some people notice benefits right away, others respond after several days of consistent use. Keep a simple “tea + unwind” routine to get the most out of it.
3) Gentle Digestive Support (Bloating & Gas)
Catnip sits in the mint family, and mints are classic carminatives—herbs traditionally used to help ease gas and bloating. A warm cup after a heavy or rushed meal can feel soothing as your stomach settles.
How to use for digestion:
Drink after meals, especially dinner.
Combine with chamomile or peppermint for a fuller digestive blend if you tolerate those herbs.
Bonus: Because it’s caffeine-free, it won’t stimulate your system the way green or black tea can, which is helpful at night.
4) Menstrual Comfort: Cramping & Mood
Many herbalists include catnip in their period-comfort toolkit. Warmth + hydration + a calming herb can be a trifecta for mild cramps, irritability, and tension around your cycle.
Try this simple blend:
1 tsp catnip
1 tsp chamomile
½ tsp ginger (for warmth) Steep 10 minutes. Sweeten lightly with honey if you like.
5) Headache & Muscle Tension Relief
If your headaches are linked to stress or tight neck/shoulder muscles, a calming tea can help reduce the tension piece of the puzzle. Catnip’s soothing nature—paired with hydration—may ease the edge of mild tension headaches.
Pro tip:
Sip catnip tea
Add a warm compress to the neck/shoulders
Step away from screens for 10 minutes
6) Soothes Cold-Weather Discomfort
Traditional use (and lots of home remedies) place catnip alongside herbs like elderflower and yarrow for seasonal sniffles. While it’s not a medicine, a warm, steamy cup can comfort a scratchy throat and help you relax when you’re under the weather.
Nice additions: a slice of lemon, a bit of fresh ginger, or a teaspoon of honey.
7) Anti-Inflammatory & Antioxidant Potential
Like many culinary herbs, catnip contains plant antioxidants. While we should not overstate claims, antioxidants generally help the body counter oxidative stress—one of the background processes tied to everyday wear and tear.
Bottom line: Consider catnip tea as part of a balanced, plant-rich routine—alongside fruits, vegetables, herbs, sleep, and movement.
Catnip Tea vs. Catnip for Cats (Yes, There’s a Difference)
For humans: We drink a water infusion of leaves/flowers. You’ll feel calm, not hyper.
For cats: Catnip is typically smelled or rolled in, producing temporary excitement or playfulness. Please don’t serve hot tea to pets—catnip tea is for humans.
Optional: slice of lemon, honey, or a sprig of mint/lemon balm
Steps:
Warm your mug with a little hot water; discard.
Add catnip to a tea ball/infuser or loose in the cup.
Pour hot water over. Cover (this keeps aromatic oils in).
Steep 7–10 minutes. Taste at 7; go longer for stronger.
Strain, add optional lemon/honey, and sip.
Flavor boosters (non-sweet): lemon zest, fresh ginger coin, or a few lavender buds (sparingly).
How Much Catnip Tea Should You Drink?
New to it? Start with 1 cup per day in the evening.
Typical routine: 1–2 cups per day, often after dinner and/or 30–60 minutes before bed.
Consistency beats intensity: Daily use for a week tells you more than a single cup.
Who Should Avoid Catnip Tea?
While catnip tea is mild for most healthy adults, it isn’t for everyone. Skip catnip tea or ask a healthcare professional first if you:
Are pregnant, trying to conceive, or breastfeeding (traditional caution).
Take sedatives, have a scheduled surgery, or are sensitive to mint-family herbs.
Have low blood pressure and are concerned about additional calming effects.
Plan to drive or operate machinery immediately after trying a new calming herb—see how your body responds first.
Allergies: If you’re allergic to plants in the mint family, avoid catnip.
Smart Ways to Add Catnip Tea to Your Routine
Evening wind-down: Start steeping catnip tea while you dim lights, brush your teeth, and put your phone away. The habit stack makes your brain associate the tea with sleep.
After dinner digestive: Sip slowly after meals you know are heavy or faster than usual. Add a thin ginger slice if you’re prone to bloating.
Period week kit: Keep catnip, chamomile, and ginger in one jar. When cramps start, brew your comfort trio and add a heating pad.
Work-day calm: Swap your late-afternoon coffee for catnip tea. You’ll get a relaxing ritual without caffeine messing with bedtime.
Buying, Storing, and Quality Tips
Look for: Organic, vibrant green/light green leaves (not brown or dusty).
Smell test: It should have a fresh, minty-herbal aroma. If it smells flat, it will taste flat.
Form: Loose leaf generally gives better flavor than bagged, but both work.
Storage: Airtight jar, cool and dark. Use within 6–12 months for best taste.
Blends vs. pure: If you want the clearest effect, start with pure catnip. Blend later for flavor or targeted benefits.
Simple Catnip Tea Recipes (3 Variations)
1) Calming Nightcap
1 tsp catnip
1 tsp lemon balm
Honey to taste Steep 8–10 minutes. Great 30 minutes before bed.
½ tsp fennel seeds (lightly crushed) Steep 10 minutes. Add a warm compress for extra relief.
Potential Side Effects (What to Watch)
Catnip tea is typically well-tolerated. A few people report:
Mild stomach upset if brewed very strong
Sleepiness (which is sometimes the point!)
Headache if sensitive to mint family plants
If anything feels off, stop and reassess the dose or pause use.
The Bottom Line
Catnip tea is a gentle, caffeine-free herbal tea that shines for relaxation, sleep support, digestive comfort, menstrual ease, and tension relief. It won’t replace medical care, but it can play a meaningful role in your nightly routine or self-care toolkit. Start with 1 cup in the evening, keep the steep covered to capture the aromatic oils, and pair it with wind-down habits you love.
Small ritual, big ripple effect.
1) Does catnip tea make you sleepy?
It’s calming, not sedating. Many people find it easier to fall asleep after a cup, but it won’t “knock you out.”
2) Is there caffeine in catnip tea?
No. Catnip is naturally caffeine-free.
3) Can I drink it every day?
Most adults enjoy 1–2 cups daily without issues. Take a break if you notice digestive upset or unusual drowsiness.
4) What does it taste like?
Mildly minty with a light lemony note. Not as sharp as peppermint.
5) Can kids drink catnip tea?
Talk to a pediatrician first. For teenagers, a weak brew may be acceptable, but professional guidance is best.
6) Can I mix catnip with other herbs?
Yes—popular combos include chamomile (sleep/digestion), lemon balm (calm), lavender (aroma), and ginger (warmth, tummy comfort).
Medical Disclaimer:This article is for general information only and not medical advice. If you have a medical condition or take prescription medications, consult your healthcare provider before using any new herb.
Top Health Benefits of Catnip Tea (Plus How to Brew It Safely)
If you’ve only heard of catnip as the herb that sends cats into zoomies, here’s the twist: catnip tea (from Nepeta cataria) has been used for centuries as a gentle, calming herbal drink for humans. Its leaves and flowers contain aromatic compounds—like nepetalactone, citronellol, and geraniol—that give it a minty-herbal scent and a soothing effect. Many people reach for a warm cup before bed, after a heavy meal, or during times of stress.
Below you’ll find the top health benefits of catnip tea, how it may help your body and mind, who should skip it, and exactly how to brew it for the best flavor (and benefits).
What Is Catnip Tea?
Catnip is a member of the mint family (Lamiaceae). The same plant that entertains your cat can be steeped as a tea for humans using its dried leaves and flowers. Flavor-wise, expect a mild, mint-adjacent taste with a whisper of lemon. It’s naturally caffeine-free, which makes it a popular evening choice.
Quick profile
1) Supports Better Sleep and Relaxation
Why people drink it: Catnip tea is most famous for its calming effect, making it a go-to for winding down at night. Many users report feeling less keyed-up and more ready to sleep after a cup.
How it may work: Catnip’s aromatic oils can promote a sense of relaxation. A warm, caffeine-free infusion also helps your body associate the ritual with bedtime. Think of it as a gentle, herbal nudge toward rest—not a sedative knock-out.
How to use: Brew 1 teaspoon dried catnip in 240 ml (1 cup) hot water for 7–10 minutes about 30–60 minutes before bed.
2) Eases Everyday Stress and Tension
Long day? Catnip tea’s relaxing profile makes it a good midday or evening stress soother. For some, it settles the nervous “buzz” that shows up as tight shoulders, clenched jaw, or racing thoughts.
Pair it with:
Good to know: While some people notice benefits right away, others respond after several days of consistent use. Keep a simple “tea + unwind” routine to get the most out of it.
3) Gentle Digestive Support (Bloating & Gas)
Catnip sits in the mint family, and mints are classic carminatives—herbs traditionally used to help ease gas and bloating. A warm cup after a heavy or rushed meal can feel soothing as your stomach settles.
How to use for digestion:
Bonus: Because it’s caffeine-free, it won’t stimulate your system the way green or black tea can, which is helpful at night.
4) Menstrual Comfort: Cramping & Mood
Many herbalists include catnip in their period-comfort toolkit. Warmth + hydration + a calming herb can be a trifecta for mild cramps, irritability, and tension around your cycle.
Try this simple blend:
Steep 10 minutes. Sweeten lightly with honey if you like.
5) Headache & Muscle Tension Relief
If your headaches are linked to stress or tight neck/shoulder muscles, a calming tea can help reduce the tension piece of the puzzle. Catnip’s soothing nature—paired with hydration—may ease the edge of mild tension headaches.
Pro tip:
6) Soothes Cold-Weather Discomfort
Traditional use (and lots of home remedies) place catnip alongside herbs like elderflower and yarrow for seasonal sniffles. While it’s not a medicine, a warm, steamy cup can comfort a scratchy throat and help you relax when you’re under the weather.
Nice additions: a slice of lemon, a bit of fresh ginger, or a teaspoon of honey.
7) Anti-Inflammatory & Antioxidant Potential
Like many culinary herbs, catnip contains plant antioxidants. While we should not overstate claims, antioxidants generally help the body counter oxidative stress—one of the background processes tied to everyday wear and tear.
Bottom line: Consider catnip tea as part of a balanced, plant-rich routine—alongside fruits, vegetables, herbs, sleep, and movement.
Catnip Tea vs. Catnip for Cats (Yes, There’s a Difference)
How to Make Catnip Tea (Tastes Great, Not Grassy)
Ingredients (1 cup):
Steps:
Flavor boosters (non-sweet): lemon zest, fresh ginger coin, or a few lavender buds (sparingly).
How Much Catnip Tea Should You Drink?
Who Should Avoid Catnip Tea?
While catnip tea is mild for most healthy adults, it isn’t for everyone. Skip catnip tea or ask a healthcare professional first if you:
Allergies: If you’re allergic to plants in the mint family, avoid catnip.
Smart Ways to Add Catnip Tea to Your Routine
Evening wind-down: Start steeping catnip tea while you dim lights, brush your teeth, and put your phone away. The habit stack makes your brain associate the tea with sleep.
After dinner digestive: Sip slowly after meals you know are heavy or faster than usual. Add a thin ginger slice if you’re prone to bloating.
Period week kit: Keep catnip, chamomile, and ginger in one jar. When cramps start, brew your comfort trio and add a heating pad.
Work-day calm: Swap your late-afternoon coffee for catnip tea. You’ll get a relaxing ritual without caffeine messing with bedtime.
Buying, Storing, and Quality Tips
Simple Catnip Tea Recipes (3 Variations)
1) Calming Nightcap
Steep 8–10 minutes. Great 30 minutes before bed.
2) Digestive Soothe
Steep 10 minutes; sip warm after dinner.
3) Period Comfort Cup
Steep 10 minutes. Add a warm compress for extra relief.
Potential Side Effects (What to Watch)
Catnip tea is typically well-tolerated. A few people report:
If anything feels off, stop and reassess the dose or pause use.
The Bottom Line
Catnip tea is a gentle, caffeine-free herbal tea that shines for relaxation, sleep support, digestive comfort, menstrual ease, and tension relief. It won’t replace medical care, but it can play a meaningful role in your nightly routine or self-care toolkit. Start with 1 cup in the evening, keep the steep covered to capture the aromatic oils, and pair it with wind-down habits you love.
Small ritual, big ripple effect.
It’s calming, not sedating. Many people find it easier to fall asleep after a cup, but it won’t “knock you out.”
No. Catnip is naturally caffeine-free.
Most adults enjoy 1–2 cups daily without issues. Take a break if you notice digestive upset or unusual drowsiness.
Mildly minty with a light lemony note. Not as sharp as peppermint.
Talk to a pediatrician first. For teenagers, a weak brew may be acceptable, but professional guidance is best.
Yes—popular combos include chamomile (sleep/digestion), lemon balm (calm), lavender (aroma), and ginger (warmth, tummy comfort).