Herbal Teas for Sleep

January 04, 2018

You can use herbal teas to address so many different issues!

Herbs can relieve stress, anxiety, an inability to stay asleep, and even pain or discomfort that keeps you up at night.

Herbal teas are gentle, and don’t produce side effects such as next day grogginess like prescription drugs.

Herbs help you to get to the root cause of your sleep issue, and overcome it in a healthy way.

As you become more experienced, you can customize your tea blends to fit your energetic needs.

Here are five of my favorite tea recipes for sleep, and how to use them for the best results.

How to make a tea blend:

I make my tea formulas with “parts.” How big your part is depends on how much tea you make.

You can start with small batches and prepare a few cups.

For small batches, I use about 2-3 tbsp. of dried herbs for my “parts.” For bigger batches, use ¼ or ½ cup for “parts.”

How to make a cup of herbal tea:

General tea blend: Use 1- 2 tsp. of dried herbs per 8 oz. of water. Steep for 10-15 minutes.

Strong infusion blend: 1-2 tbsp. of dried herbs per 8 oz. of water. Steep for 30-60 minutes.

Note: Infusions can be bitter, especially if you use strong herbs or roots and barks.

Tea Recipes for Better Sleep

1. Basic Sleepy Tea

Use this tea to reduce general stress, anxiety, irritability, andsleeplessness. Drink 1-2 cups an hour before bedtime for the best results.

2 parts Passionflower herb (Passiflora incarnate)
2 parts Chamomile flowers (Matricaria recutita)
1 part Lemon Balm leaf (Melissa officinalis)
1/2 part Skullcap herb (Sculletaria lateriflora)
1/2 part Spearmint leaf (Mentha spicata)

Sweeten with a little honey, agave, or stevia to taste if desired.

2. Cooling Sleep Tea

This is a great tea for people who tend to be hot at night or who suffer from hot flashes. Tip: Try it iced!

2 parts Peppermint leaf (Mentha piperita)
1 part Catnip leaf (Nepeta cataria)
1/2 part Skullcap herb (Scutellaria lateriflora)
1/2 part Lavender blossoms (Lavandula angustifolia)

Sweeten with a little honey, agave, or stevia to taste if desired

3. Warming After Dinner Latte

This isn’t a traditional tea. It’s a therapeutic latte designed to help people in cold environments who need a warm up before bed. Enjoy a cup after dinner.

*Best used 2 hours before bedtime. Contains a small amount of caffeine.

Warm 8 oz. of a nut milk of your choice. (Almond or Hemp milk will work.)
Blend in:
1-2 tbsp. Cacao powder
1 tsp. Cinnamon bark powder (Cinnamomum verum)
A pinch or two of Turmeric root powder (Curcuma longa)

Sweeten with honey or pure maple syrup (up to 2 tbsp.) Drink warm.

4. Comfort Tea

For relief of mild discomfort and sleeplessness due to aches, pains or spasms. Drink 1-2 cups an hour before bedtime for the best results.

2 parts White willow bark (Salix alba)
1 part Cramp bark (Viburnum opulus)
1 part Black Haw root bark (Viburnum prunifolium)
1 part Oatstraw herb (Avena sativa)
1/2 part St. John’s Wort herb (Hypericum perforatum)

Sweeten with a little honey, agave, or stevia to taste if desired.

5. Dreaming Tea

This tea is a good choice for people who awaken easily or have difficulty remembering their dreams or getting a deep sleep.

2 parts Passionflower herb (Passiflora incarnate)
1 part Hops flower (Humulus lupulus)
1/2 part Kava Kava root (Piper methysticum)
1/2 part Chamomile flowers (Matricaria recutita)

Sweeten with a little honey, agave, or stevia to taste if desired. *Hops is quite bitter.

Round up

I encourage you to experiment with herbal teas for sleep. Use your personal tastes and favorite herbs.

Enjoying a cup of herbal tea before bed is a wonderful nighttime ritual that can help you get the sleep you need, safely and naturally!

We’d love to hear from you! What teas do you use for sleep?

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