Coughs aren’t fun. Whether you’re dealing with a dry tickle or a chesty hack, coughing can take a toll on your day and your sleep. When that happens, reaching for a cup of tea often feels like the natural move. But teas for cough aren’t just about feeling warm and cozy, they aren’t without real benefits.
A 2019 study in The Journal of Family Medicine and Primary Care found that herbal teas combined with honey significantly reduced cough severity and improved sleep in kids with upper respiratory infections. So, the idea that hot tea helps with cough isn’t just old tradition, it’s backed by science.
If you’re wondering which teas actually work and why, this article isn’t going to leave you hanging. Here are 12 teas for cough that aren’t just hot drinks, but active helpers in calming your cough and soothing your throat.
How Teas Help With Cough
Teas for cough do more than just provide warmth, they work in several important ways. First, the heat from a warm cup soothes the irritated, raw tissues in your throat, which helps relieve the constant urge to cough. Beyond that, many teas contain natural compounds that thin mucus, making it easier to clear your lungs and airways.
Staying hydrated is essential when you’re sick, and drinking tea helps keep your throat moist while supporting your immune system as it fights infection. On top of hydration, teas often carry anti-inflammatory, antiviral, or antibacterial properties that reduce swelling and help combat the root causes of your cough. Finally, the comforting ritual of sipping hot tea calms your nervous system, helping you relax and get the restful sleep that’s key to recovery.
Best Teas for Cough: What to Drink for Relief
Here’s a detailed look at 12 teas that work well for cough, with explanations on how they help and tips on how to prepare them.
1. Ginger Tea
Ginger is a top contender for teas for cough. It’s packed with gingerols and shogaols, compounds known for reducing inflammation and acting as natural antioxidants. These help calm swelling in your throat and respiratory tract.
Ginger also loosens mucus, making coughs more productive instead of dry and irritating. Plus, its warming effect can make you feel better on a cold day.
Preparation tip: Slice fresh ginger root and simmer it in water for 10-15 minutes. Add honey and lemon for extra relief.
2. Licorice Root Tea
Licorice root tea is a classic herbal remedy for cough. It creates a protective coating on your throat lining, which soothes irritation and reduces coughing fits.
Licorice also contains antiviral and antibacterial properties that help your immune system fight off infections causing the cough.
Important: Avoid if you have high blood pressure or are pregnant, as licorice can raise blood pressure.
3. Peppermint Tea
Peppermint tea contains menthol, a natural compound that acts as a decongestant and mild cough suppressant. It cools the throat and eases the cough reflex.
It can also relax the muscles in your respiratory tract, making it easier to breathe if congestion is part of your cough.
4. Chamomile Tea
Chamomile is well known for its calming effects. It reduces inflammation in your throat and helps relax cough spasms.
Because it also promotes better sleep, chamomile tea is great if your cough is keeping you up at night.
5. Thyme Tea
Thyme contains thymol, which has antimicrobial and antispasmodic effects. This means it fights bacteria and viruses, and it relaxes the muscles in your airways.
Thyme tea is especially effective for chesty coughs caused by bronchitis or respiratory infections.
6. Marshmallow Root Tea
Marshmallow root is packed with mucilage, a gel-like substance that coats and soothes irritated mucous membranes. Drinking marshmallow root tea can calm a sore throat and reduce the urge to cough.
It’s gentle and safe for most people, making it a good choice for persistent coughs.
7. Slippery Elm Tea
Like marshmallow root, slippery elm contains mucilage that coats your throat and eases irritation.
It’s often used in herbal cough syrups and can be very effective at reducing cough frequency and soothing the throat.
8. Eucalyptus Tea
Eucalyptus is well known for its ability to clear sinuses and ease breathing. Eucalyptus tea has anti-inflammatory and antimicrobial properties that help reduce cough and congestion.
Its soothing steam also helps moisturize dry airways.
9. Honey and Lemon Tea
While not a traditional tea, the combo of honey and lemon in hot water is a go-to remedy for cough.
Honey coats your throat, acting as a natural cough suppressant, and lemon provides vitamin C and helps break down mucus.
Add this to any of your favorite teas for a boost.
10. Green Tea
Green tea has antioxidants called catechins that support immune function and reduce inflammation.
Drinking green tea can soothe your throat and help your body fight off the underlying infection causing your cough.
11. Rosehip Tea
Rosehip tea is rich in vitamin C and antioxidants. It boosts your immune system, which can shorten the length of your cough and cold symptoms.
It also has a pleasant flavor and is caffeine-free.
12. Oregano Tea
Oregano contains compounds like carvacrol and thymol, which have antibacterial and antiviral effects.
Oregano tea can help reduce coughing caused by infections, and it also acts as a mild expectorant to clear mucus.
How Tea Becomes More Than Just Relief
Even though coughs can feel relentless, exploring teas for cough shows us that relief doesn’t have to come solely from medicine. Each cup offers more than temporary comfort, it’s a small, intentional act of care that supports your body, your senses, and your routines. Drinking the right tea isn’t just about easing symptoms in the moment; it’s about creating a rhythm of self-care that helps your body recover naturally.
Over time, these simple rituals can teach you to listen to your body, notice what works, and respond with remedies that are gentle, effective, and satisfying. In the end, a warm cup of tea isn’t just soothing, it’s a reminder that healing often comes in quiet, consistent ways.