ChillSleep
Bedtime Routine

Calming Tea Ritual

Sip a warm cup of herbal tea 60 minutes before bed to signal sleep is coming

15 minutes

This soothing ritual involves preparing and slowly drinking a cup of caffeine-free herbal tea with sleep-promoting properties. The warm liquid, mindful preparation, and herbal compounds work together to relax your body and mind.

How To Do It

  1. 1

    Choose a caffeine-free herbal tea like chamomile, valerian root, passionflower, or lavender.

  2. 2

    Set a timer for 60-90 minutes before your target bedtime to begin the ritual.

  3. 3

    Boil water and prepare your tea mindfully — notice the aroma and warmth.

  4. 4

    Sit in a comfortable spot and sip slowly for 10-15 minutes.

  5. 5

    Focus on the warmth, taste, and calming sensations as you drink.

  6. 6

    Finish at least 45 minutes before bed to avoid nighttime bathroom trips.

The Science Behind It

Chamomile contains apigenin, an antioxidant that binds to benzodiazepine receptors in the brain, promoting sleepiness. Warm liquids raise core body temperature temporarily; the subsequent cooling mimics the natural temperature drop that occurs before sleep, signaling to your body it's time to rest.

Tips

  • Use loose-leaf tea in a ritual pot or cup for enhanced mindfulness.

  • Avoid adding sugar, which can cause a blood sugar spike and crash.

  • Combine with other rituals like reading or journaling for a full wind-down hour.

  • Try different herbal blends to find what you enjoy most — consistency matters more than the specific herb.

Best For

Evening wind-downAnxiety reliefFalling asleep

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