In life, we all understand the importance of taking care of our health, and most of us know a thing or two about how to do that. We say no to unhealthy foods, and we might even go for regular runs in the evening. But, there’s also a far easier way to keep our health in check, and it’s something we should all prioritise every single night.

Experts state that getting a good night's sleep is essential for supporting both healthy brain function and physical health. When we don’t get enough sleep (which should ideally be between 7–9 hours), negative consequences, including slow reflexes, difficulty concentrating, and decreased function, can all make themselves known. And that’s just in the short term. Over longer periods, limited sleep can increase our risks of everything from heart disease to diabetes.

That’s no small thing, and it means that anything you can do to improve sleep quality is a step worth taking. Unsurprisingly, all of this has led to an increased interest in what experts commonly cite as ‘a bedtime routine’. Similar to the routines of bedtime fame that parents implement for their newborns, bedtime routines are designed to help with mental relaxation to ensure quicker, better quality sleep when our heads finally hit the pillow. Bedtime drinks like ‘sleepy tea’ feature in the vast majority of these routines, and for a pretty good reason.

As well as triggering your brain for sleep, calming bedtime teas that include a range of sleep-healthy ingredients or additions can go a long way towards sending us off to the land of nod. The question is, which ingredients will be most effective for finally getting you off to sleep?

Calming Herbs: A Strong Foundation

The vast majority of sleepy teas are built on the basis of one solid, and ultimately herby, foundation. Herbal teas are iconic as a bedtime drink, largely because they’re a caffeine-free option that still gives that warm, fuzzy feeling of cradling a hot drink. But there’s even more to it than that.

Herbal remedies have been used for sleep for centuries. Even records from ancient times outline the sedative properties of medicinal plants, while the ability of herbs to calm the nervous system has been widely researched. Of course, not all herbs will send you straight into a sleep frenzy, but top bedtime tea herbs to consider include:

• Chamomile

Chamomile is probably the herb that we associate with sleep most often, and in fairness, this is an addition that’s very much earned its sleep stripes. Chamomile’s main sleep-based selling point is an antioxidant called apigenin, which binds to our brain receptors to help calm the nervous system. 

Tip: Buying dried chamomile in bulk can be more cost-effective than shop-bought sleepy tea bags, and allows you to mix your own calming blends.

Chamomile Flowers

• Lavender

In many ways, you could think of lavender as chamomile’s trusty sidekick, always in the background to give your sleepy drinks a floral, sleep-scented kick. And, a calming smell isn’t the only thing lavender has going for it. This iconic ingredient is also famed for its ability to ease anxiety by interacting with the brain’s neurotransmitters. The compound linalool has been found to particularly affect our anxious, wired brain chemistry. 

Lavender Flowers  

• Passionflower 

From calming scents to something that’ll knock you out, passionflower is a great bedtime tea addition for the simple fact that it serves as a mild sedative. Yes, really! Passionflower serves to boost gamma-aminobutyric acid (GABA) levels in the brain, which stops racing thoughts in their tracks and makes it way easier for you to lean into evening relaxation. 

Organic Passion Flower

• Lemon balm leaf

You may associate the freshness of lemon with invigoration and wakefulness, but lemon balm leaf is another great sleepy tea addition. That’s largely because lemon balm leaf is a member of the mint family, and it packs a powerful punch when it comes to sleeping power. Lemon balm also works by calming the mind, and it’ll surely get your body ready for sleep with the pleasant plus of a lovely lemony taste. 

Tip: Loose lemon balm and passionflower are easy to blend at home and often more affordable per serving than pre-blended sleepy teas.

The ‘Root’ of the Matter

To some extent, the need to add herbs to sleepy tea is pretty self-explanatory. But did you know that adding key roots could also help to send you off to the land of nod? Admittedly, there are fewer options here than on the herbal front, but your bedtime drink could still benefit from additions including:

• Valerian root

Valerian root, as derived from Eurasia’s valerian flower, is by far the most commonly used root for sleepy teas. Largely famed for its improvements to sleep disorders like insomnia, valerian root also impacts GABA in the brain, and is specifically thought to increase GABA levels. Valerian root also interacts with serotonin receptors in the brain, which can impact both sleep and mood. Admittedly, valerian root is no tasty herb, and many people report a slightly bitter black liquorice undertone, but using this root alongside the herbs mentioned can offset that issue. 

Tip: For better value, try using dried valerian root instead of teabags, and infuse it yourself at home.

HERBAL SLEEP SUPPORT | Deep Sleep Remedy - Organic Glycerite featuring Passionflower, Violet & Lavender; Non-alcohol tincture; All Natural

• Devil’s claw

Despite its slightly sinister name, devil’s claw is a less commonly used sleep-inducing root, which is also sometimes referred to as wood spider and grapple plant. Devil’s claw roots are commonly used in herbal remedies to treat maladies like osteoarthritis, but they also have positive sleep links. In fact, sleepiness is a listed side effect of most devil’s claw remedies, thanks to the root’s mild sedative effects and relaxing properties. Admittedly, you won’t find devil’s claw on the ingredient lists of many sleep teas, but tinctures are available to add if you want to improve your drink’s sleepy qualities. 

Tip: Purchasing tinctures can be more cost-effective over time as just a few drops are needed per use.

Devil's Claw Tincture. Harpagophytum procumbens. 1:3. 100ml

Supplementing Sleep

Speaking of adding tinctures to your bedtime tea, there’s no reason why you need to stick with the existing ingredient lists on sleepy teas. Sure, herbs are fantastic additions, but you could improve sleep even further by adding certain supplements to your bedtime drink, including: 

• CBD oil 

CBD’s sleep-based benefits are now commonly known and, while studies are ongoing, experts believe that CBD could help with everything from stress reduction before bed, to the time you spend in REM while sleeping. These benefits are so notable that plenty of bedtime teas now include CBD as a standard ingredient. Equally, investing in your own CBD oil from a brand like Naturecan could see you adding a few drops to supercharge your existing sleepy tea blend.

Tip: CBD drops tend to last a long time, making them a good long-term option for your bedtime routine.

• Magnesium

Magnesium’s wide-ranging health benefits have been known for some time, but did you know that this element can also supplement sleep for various reasons. Not only does magnesium help to relax your muscles and regulate sleep-based neurotransmitters, but it also binds GABA receptors to slow down nerve activity. All of which will leave you ready for bed if you simply add a few drops of magnesium tincture to your tea. 

Tip: A little goes a long way, and a bottle of magnesium supplement can last for several weeks or more.

• Glycine

While perhaps lesser known than CBD and magnesium, the amino acid glycine is also good news from a sleep standpoint. In fact, glycine is something of a pillow powerhouse, in that it can lower your core body temperature (which is a natural bodily response before sleep), increase serotonin production, and quickly send you into REM sleep. Admittedly, glycine isn’t as easy to get your hands on as many of the ingredients we’ve mentioned, but solutions do exist on the market if you look for them. 

Tip: Many glycine powders or capsules are highly concentrated, so you won’t need much to benefit.

Final Word

Few feelings beat settling down with a warm mug of something as you start preparing for sleep, but with caffeinated hot drinks very much off the menu, you’ll need to think hard about your sleepy drink ingredient list. From herbs to roots and tinctures, these ingredients can make sure your bedtime tea packs a punch that’ll have your head hitting the pillow in no time! 

Blending your own ingredients at home can also work out far more affordable than buying pre-made sleepy teas or expensive sleep aids, and you know exactly what’s in your cup.