Goodnight Sleeping Tea

Western style -2-3 g (about 1 tsp) in 250 ml at 95 degC. Steep for 5-7 minutes; strain.

Gongfu style: 5 g in a 120-150 ml pot, 95 degC; infusion 25-30 sec, rounds 10-15 sec each.

Iced / Cold brew - 8-10 g in 1 L. Cold steep 6-8 hours in fridge (or hot brew 7 minutes, flash chill). Optional: a dash of honey.

Matricaria chamomilla (Chamomile), Cymbopogon citratus (Lemongrass), Mentha × piperita (Peppermint), Melissa officinalis (Lemon Balm), Thymus vulgaris (Thyme), Passiflora incarnata (Passionflower), Salvia rosmarinus (Rosemary), Clitoria ternatea (Blue Peaflower)

Chamomile & sleep quality: Clinical evidence (including a postpartum RCT) suggests chamomile tea can modestly improve sleep quality in the short term; a recent systematic review concludes effects are small but supportive for relaxation and sleep hygiene. National Cheng Kung UniversityScienceDirect

Passionflower for subjective sleep: A double-blind, placebo-controlled trial of Passiflora incarnata herbal tea reported improved subjective sleep quality in healthy adults over one week. Monash ResearchMiloa Academy

Lemon balm (Melissa) & mood/sleep complaints: Randomised trials and reviews indicate Melissa officinalis can reduce anxiety and insomnia severity in certain groups, aligning with its traditional calmative use. BioMed CentralScienceDirect

Digestive ease to aid wind-down: Peppermint’s antispasmodic action is supported for functional gut discomfort (not specific to tea; mostly enteric-coated oil trials), which some find helpful after the evening meal. BioMed Central

Thyme & respiratory comfort (traditional): EMA monographs recognise thyme herb preparations for traditional use in mild cough/bronchial irritation—useful when a soothing, warm cup aids bedtime comfort. European Medicines Agency (EMA)+1

Blue peaflower antioxidants: A crossover human study found a Clitoria ternatea beverage increased antioxidant capacity and favourably affected postprandial glycaemia; not a sleep effect, but supportive of the blend’s gentle wellness profile. BioMed CentralMahidol University

Eliminate if allergic to Asteraceae (chamomile) or Lamiaceae herbs (mint, thyme, rosemary).

Calming herbs may increase drowsiness; therefore, do not take with sedatives nor alcohol before performing an activity requiring alertness, such as driving.

If sensitive to peppermint, use shorter steeps. Lemon balm might interact with thyroid medications. Discuss with your clinician.

Patients with gallbladder, liver and / or major GI problems should seek advice.

Not for use during pregnancy or breastfeeding without professional guidance.

In children, avoid unless advised by a health professional.