Herbal Drinks For Great Sleep
After a long day, there’s nothing quite like curling up with a warm cup of tea that calms your mind and helps your body wind down. If you’ve been tossing and turning or waking up feeling like you barely slept at all, you’re not alone, and there’s good reason to look to herbal remedies for help. A cozy cup of tea can do a lot more than just warm your hands. The right herbal ingredients provide you with a natural remedy for better sleep, lower stress levels, and deeper rest.
Today, I’m sharing three of my favorite herbal drinks for sleep, and what makes each one of them work so wonderfully. These are tried and true sleepy teas that I reach for myself, give to all members of my family, and yes, you can absolutely sip them in your favorite mug while wearing your coziest socks.
Each of these recipes can be found in my herbalism membership, The Herbal Collective.
Now, let’s talk herbs, blends, and sweet dreams.
Ashwagandha Hot Chocolate
For when you want a sweeter nightcap without the sugar crash…
This dreamy, gently spiced drink is a great option when you’re craving something comforting but also need help calming your nervous system. Unlike black tea or green tea, which contain caffeine, this herbal drink has no stimulants. It’s just a cozy blend of ashwagandha, cinnamon, cocoa, and milk to help you ease into a restful sleep.
Why it works:
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Ashwagandha is a powerful adaptogen known for its calming effects and ability to lower stress levels. It supports GABA receptors, which are your brain’s natural “off switch” at bedtime. Ashwagandha is best used at nighttime before bed to fully absorb all its benefits, giving it another reason to be the perfect bedtime drink.
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Cinnamon and cocoa aren’t just for flavor; they help balance blood sugar and soothe digestion (no rumbling belly waking you up at 3 am).
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Whole milk adds healthy fats and a bit of tryptophan. It’s an amino acid that helps your body produce melatonin and serotonin, and promotes deep sleep. You can, of course, use almond milk or coconut milk if you prefer a dairy-free option. You can also make an ashwagandha decoction and add your cocoa and cinnamon, omitting a milk option altogether.
This recipe is perfect for folks with sleep issues or just anyone who has a hard time winding down. You’ll find the full recipe on my website here. It’s become a favorite nighttime tea treat around here.
Golden Milk
For inflammation, tension, and soothing the nerves when you feel a bit frazzled.
If your brain won’t quit and your body feels tight and sore after a long day, a cup of Golden Milk might be just the herbal hug you need. It’s an ancient Ayurvedic blend that is both calming and super anti-inflammatory, thanks to its mix of turmeric and black pepper.
Why it works:
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Turmeric reduces inflammation that can interfere with the sleep cycle, so your body can rest better when it’s not fighting internal fires.
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A touch of black pepper is necessary so your body with absorb during digestion. It may sound strange, but believe me, it’s worth it.
Add warm milk (dairy or non-dairy) and just a pinch of black pepper to boost turmeric absorption (it’s important, don’t skimp on it). This blend is more than just comforting, it holds a lot of healing properties. You’ll find this one inside the Herbal Collective membership if you’re a member. It’s a delicious addition to your bedtime routine.
Sleep Assist Tea
Your new go-to for deeper and more consistent sleep without the groggy mornings
This is my most requested blend at the farmers market, and for good reason. It’s a sleep tea that’s gentle enough for sensitive systems, yet strong enough to help you settle down when your mind’s racing. You won’t find yerba mate, oolong teas, or anything caffeinated here, just common and simple herbal allies that have stood the test of time.
What’s inside and why it works:
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Chamomile flowers: The queen of bedtime teas, chamomile has been shown in various studies to have a mild sedative effect, supporting GABA receptors for relaxation. A cup of chamomile tea is a classic for a reason.
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Passionflower: Passionflower enhances the quality of sleep by boosting GABA and calming the brain. This one even has science to back it up!
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Lemon balm: With a soothing aroma and calming impact on the nervous system, lemon balm tea reduces symptoms of insomnia and supports emotional balance.
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Lavender: Lavender is super gentle but one of the most reliable nervines, helping to soothe the mind and the body to prepare for sleep.
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Valerian root tea: Stronger in sedative effects, valerian helps with more stubborn sleep problems, though it’s not recommended for pregnant women or people with a short temper.
These herbal ingredients work together to create a natural sleep aid that doesn’t leave you foggy in the morning. This blend has a similar effect to over-the-counter sleepy meds, but without the harsh chemicals. It’s a great way to get a good night’s sleep, especially if you’ve been struggling lately.
You’ll find this recipe inside the Herbal Collective membership as well. It’s one I go back to again and again, and many members have called it their “game changer.”
No matter which one you choose, whether you’re reaching for a cup of lavender tea, a spicy mug of Golden Milk, or a creamy Ashwagandha Hot Chocolate, these herbal remedies are a good idea for anyone needing a little help at bedtime.
If you’ve been thinking about trying something natural to support your sleep quality, these bedtime teas are a great way to start. No pressure, no perfection, just a few comforting sips and the desire to care for yourself a little bit more gently tonight.
So grab your mug, put on your softest pajamas, and steep something that loves you back.
Sweet dreams, friend.
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