How to Make a Sleepy Time Tea Blend

By enabling our bodies to rest, heal and reenergize, sleep is absolutely vital to a healthy and happy life. However, many of us struggle to unwind and relax from our hectic days, making it difficult to get deep sleep on a regular basis. For many years, I relied heavily on store-bought sleepy time tea blends, switching brands whenever my body became too accustomed to one combination of herbs.

However, since learning about the myriad downsides to store-bought tea bags (including the presence of plastic in tea bags, lower quality herbs, and single-use packaging waste, to name a few), I have switched to making my own herbal tea blends. Doing so comes with the additional benefit of being creative in making custom tea blends that cater to my specific health needs. While sleep disruptions can vary widely from nightmares, sleep apnea, and insomnia (difficulty falling asleep or staying asleep), there are many different herbs that target these specific issues.

In addition to observing the herb’s effect on your body, let your own personal taste guide you! For example, valerian can be quite bitter while copious amounts of lavender can easily result in a heavy, cloying cup of tea. Therefore, you might like to have a more neutral or palate-friendly herb as your base. But some of my friends love bitter, intense brews so it’s all up to your personal preference!

Below, I’ve included a basic recipe for the sleepy time blend I have been making at home lately. I prefer to just use a big scoop and my sight to apportion the herbs, which is why I refer to “parts” instead of exact measurements. I also like to make a batch at a time, and store the blend in a clean reusable jar, but feel free to make a mug’s worth at a time by just using a half or whole teaspoon as one “part,” depending on how strong you like your tea.

Homemade Sleepy Time Tea

I personally struggle with relaxing and falling asleep in the evenings, thanks to an endless chatter of thoughts (thanks, brain!), which is why I love chamomile and lavender. Tastewise, the two flowers pair really well and help to counteract some of the bitterness of valerian. Valerian also helps me fall asleep more quickly. Together, these three herbs combine into an incredibly effective and safe herbal infusion for me. 

What you’ll need…

• 3 parts chamomile (Matricaria chamomilla)
• 1 part dried valerian root (Valeriana officinalis)
• 1 part lavender (Lavandula angustifolia)
• Fresh water

1. Lightly mix herbs together in a bowl (to be transferred into a storable jar or glass container later if making a large batch).
2. After combining, place about a tablespoon of the mixed herbs in a tea infuser. Place the tea infuser in a mug (I suggest a large, cozy mug that can double as a hand warmer in these cooler months!).
3. Bring the water to a boil, then pour the hot water over the herbs, filling the mug. For a stronger brew, I suggest covering the mug with a small plate.
4. After about 5 to 10 minutes, remove the cover, sip slowly, relax, and enjoy your evening.

So there you have it! If you’ve been struggling to sleep well during this time, you are certainly not alone, yet there are many natural and safe herbs that can help. Please note that this is not an exhaustive list. There are many other herbs that specifically address other obstacles to sleep not addressed here. If you suffer from night sweats, daytime sleepiness, or other sleep problems not addressed here, don’t fear. Instead, venture out into the world of healing herbs, and you’ll soon find an ally to address your specific health needs.

Chamomile Benefits (Matricaria chamomila)



Perhaps the most famous and widely used herbal sleep aid out there, chamomile is a proven champion in aiding sleep. Chamomile’s calming effect is great for those who have a hard time unwinding, relaxing, or falling asleep in the evening. Chamomile is also often prescribed to treat menstrual symptoms and so if cramps or restlessness impede your rest, consider enlisting chamomile as your ally.

Valerian (Valeriana officinalis)

Valerian root has been widely touted throughout history for its sleep-enhancing effects. The herb has been shown to reduce anxiety and promote deep sleep that lasts through the night. It’s also been shown to help people fall asleep more quickly, thus addressing a number of different symptoms that inhibit a good night’s rest.¹ Valerian is one of the most popular herbal sleep aids out there and is often combined with other herbs listed here in order to maximize efficacy.

Lavender Benefits (Lavandula angustifolia)

Another popular and widely used herb, lavender is potent enough that just its fragrance can help to calm an overactive mind. Lavender is also used to calm general physical restlessness. If you struggle with restless leg syndrome or physical nervousness at night, try adding lavender to your tea blend. I personally don’t use lavender as a base due to its strong flavor but prefer to mix it with more neutral herbs, such as chamomile.

Here are some frequently asked questions about sleepy time tea…

What else can I add to an herbal blend for sleep?

Lemon balm and rose petals would also make an excellent addition to this herbal blend for improved sleep quality. A small batch of nighttime tea could also include spearmint and linden. You could grow many of these herbs in an herb garden, including the lemon balm, roses, and spearmint.

How long can I store the tea for?



You can store leftover tea for up to two days in your fridge.

Written by Zavi Kang Engles

Zavi Kang Engles is a poet, writer, and wellness activist living in the Chicago Lake Plain bioregion. A longtime food justice activist, Zavi is passionate about herbal healing and plant medicine as vehicles to realign ourselves with the natural world.