From ashwagandha, tulsi, lavender and more, try these 5 calming tea recipes for a good night's sleep

Home remedies to sleep well: Try the chamomile and lavender tea, two of the most popular herbs known for their calming effects (Image: Canva)

A restful night’s sleep is essential for maintaining overall health and well-being. However, in our fast-paced world, stress and anxiety often disrupt our ability to relax and unwind. One natural way to enhance your sleep routine is by incorporating calming teas into your night-time ritual. These tisanes are crafted from herbs and botanicals known for their soothing properties, making them an excellent choice for promoting relaxation and ensuring a good night’s sleep.

Below are some tried-and-tested calming tea recipes that can help you drift off into a peaceful slumber:

Chamomile and Lavender Tea

Chamomile and lavender are two of the most popular herbs known for their calming effects. Chamomile contains apigenin, an antioxidant that binds to certain receptors in your brain, promoting sleepiness and reducing insomnia. Lavender, on the other hand, is renowned for its ability to reduce anxiety and improve sleep quality.

Ingredients:

• 1 tablespoon of dried chamomile flowers
• 1 teaspoon of dried lavender buds
• 1 cup of hot water
• Honey (optional)

• Place the chamomile flowers and lavender buds in a teapot or infuser.
• Pour hot water over the herbs and let them steep for 5-7 minutes.
• Strain the tea into a cup and add honey if desired.
• Sip slowly and enjoy the soothing aroma before bedtime.

Valerian root has been used for centuries as a natural remedy for anxiety and sleep disorders. It works by increasing levels of a neurotransmitter called gamma-aminobutyric acid (GABA) in the brain, which helps calm the nervous system. Lemon balm, a member of the mint family, is known for its mild sedative effects and can help reduce restlessness and promote relaxation.

Ingredients:

• 1 teaspoon of dried valerian root
• 1 teaspoon of dried lemon balm leaves
• 1 cup of hot water
• A slice of lemon (optional)

• Combine valerian root and lemon balm leaves in a teapot or infuser.
• Pour hot water over the herbs and allow them to steep for 10-15 minutes.
• Strain the tea into a cup and add a slice of lemon if desired.
• Drink the tea 30 minutes before bed to help ease you into a restful sleep.

Passionflower is a powerful herb that is commonly used to treat anxiety and insomnia. It works by boosting GABA levels in the brain, promoting a state of calmness. Peppermint, known for its refreshing taste, also has relaxing properties that can aid in digestion and help you unwind after a long day.

Ingredients:

• 1 tablespoon of dried passionflower
• 1 teaspoon of dried peppermint leaves
• 1 cup of hot water
• A dollop of honey (optional)

• Add passionflower and peppermint leaves to a teapot or infuser.
• Pour hot water over the herbs and let them steep for 7-10 minutes.
• Strain the tea into a cup and sweeten with honey if desired.
• Enjoy this calming tea while winding down in the evening.

Holy basil, also known as tulsi, is an adaptogenic herb that helps the body cope with stress. It has been used in Ayurvedic medicine for thousands of years to promote mental balance and relaxation. Ashwagandha, another adaptogen, is known for its ability to reduce cortisol levels and improve sleep quality.

Ingredients:

• 1 teaspoon of dried holy basil leaves
• 1 teaspoon of dried ashwagandha root
• 1 cup of hot water
• A pinch of cinnamon (optional)

• Mix holy basil leaves and ashwagandha root in a teapot or infuser.
• Pour hot water over the herbs and allow them to steep for 8-10 minutes.
• Strain the tea into a cup and sprinkle a pinch of cinnamon for added warmth.
• Drink this tea in the evening to help balance your mind and prepare for sleep.

Rooibos, a South African red bush tea, is naturally caffeine-free and rich in antioxidants. It is known for its calming effects and is often used to promote relaxation and sleep. Adding vanilla enhances the flavour and adds to the soothing experience.

Ingredients:

• 1 tablespoon of rooibos tea
• 1 teaspoon of vanilla extract
• 1 cup of hot water
• A splash of milk or a dairy-free alternative (optional)

• Add rooibos tea to a teapot or infuser.
• Pour hot water over the tea and steep for 5-7 minutes.
• Strain the tea into a cup and stir in the vanilla extract.
• Add a splash of milk if desired and enjoy this comforting tea before bed.