Tips For Better Sleep

How to Make a Native Sleep Tea That Works

December 30, 2023   By JM Carpiso

Native sleep teas have been around for thousands of years. From China to the Middle East, Europe and North America, sleep teas have been made to help aid sleep and promote relaxation.

Sleep teas are normally made with a combination of herbs and spices, nuts and roots as well as other ingredients that promote sleep. Native sleep teas have been expertly made employing a wide range of traditional ingredients across many cultures. 

The relaxing properties of chrysanthemum and jasmine flowers are regularly combined in China to create delicate and aromatic blends. While lavender and valerian root teas are popular in Europe for their calming characteristics, chamomile and mint teas are popular in the Middle East. local American cultures in North America may employ local herbs like sage, a plant renowned for its calming and cleansing properties.

Making Your Own Traditional Sleeping Tea

You can actually make your own sleep tea. You can choose ingredients that you like and that have the benefits that you want and mix them in. Here is a short guide on how to make your very own sleep tea.

1. Select Your Base

Choose a base for your tea first. Dried valerian root, dried chamomile flowers, or a concoction of calming herbs including passionflower and lemon balm are common bases.

2. Include Fragrant Elements

Add aromatic components to enhance the flavour and scent. For a bit of warmth, try adding cinnamon, mint leaves for a refreshing taste, or dried lavender for a touch of flowery sweetness.

3. Explore Native Herbs

Explore the diverse range of native herbs found in your area. Yarrow, cedar, or sage may provide distinct tastes and medicinal advantages.

4. Include Roots and Nuts

Roots and nuts give your tea more flavour. Try licorice root for a hint of sweetness or a slice of nutmeg for its reassuring and earthy tones.

5. Play Around with Ratios

Find the right balance for your taste by adjusting the percentages of the ingredients. While some people may go for a gentler infusion, others could like a stronger flavour with additional herbs. You opt to consult a healthcare professional as well for this to ensure the safety of your drink.

6. Temperature and Steeping Time:

Temperature and steeping duration are important factors. In general, steeping for five to ten minutes in water that is barely boiling works well, but you must experiment to get the exact amount of time that works best for you.

7. Strain Out and Drink:

Strain your tea to get rid of any loose components once it has steeped. Take a steady sip and let the warm elixir wrap you in a peaceful cocoon.

This is just a simple process to make your own tea. You may also opt to buy premade options if you feel you don’t have much time to make your own brew.

Sleep Tea Ingredients and Their Benefits

Nature provides a host of ingredients that you can use for your sleep tea. Flowers and roots can help you feel more rested and relaxed. Here is a list of sleep tea ingredients that you can use. Remember to use them with caution and consult your doctor for the best results. 

1. Chamomile Blossoms

Chamomile, known for its relaxing effects, causes relaxation and may aid in the treatment of insomnia.

Caution: Individuals who are allergic to plants in the Asteraceae family (ragweed, marigolds, daisies) may have allergic responses.

2. Valerian Extract

Valerian is a well-known herb for aiding sleep and lowering anxiety.

Caution: Long-term or high-dose use may cause headaches, dizziness, and gastrointestinal problems. Before using it for an extended period of time, consult a healthcare expert.

3. Lavender Buds

Lavender has a relaxing scent and may help with relaxation. This plant is highly used in aromatherapy as well as for sleep teas due to its calming properties. 

Caution: Excessive lavender use may cause nausea or headaches. 

4. Lemon Balm

Lemon balm has mild sedative effects that may help you sleep better and may reduce anxiety levels. Taking this before bed can help you lull yourself into sleeping well.

Caution: May cause some mild side effects such as nausea or abdominal pain.

5. Peppermint Leaves

Peppermint can offer you a refreshing taste and help in your digestion. This is also used for aromatherapy in a super calm environment.

Caution: If you deal with acid reflux, be careful—peppermint could make it worse.

6. Passionflower

This can help you fight anxiety and promote sleep. It helps you feel more calm and relaxed.

Caution: If you’re pregnant or breastfeeding, it’s a good idea to check with a healthcare pro before using passionflower.

7. Lemon Verbena

Lemon verbena has a citrusy twist and is believed to have mild sedative effects. Take this before bed so you can doze off easily.

Caution: If you have kidney issues, use it carefully due to its oxalate content.

8. Skullcap

Skullcap is typically used in nighttime teas for its calming properties. 

Caution: Stick to recommended doses—too much might affect the liver. Always consult a 

healthcare professional.

9. Cinnamon Sticks

Cinnamon adds warmth and flavour, possibly aiding in blood sugar regulation. This spice also helps detoxify your body.

Caution: Cassia cinnamon, in large amounts, contains coumarin, which could be harmful to the liver. Opt for Ceylon cinnamon for a safer choice.

10. Ginger Root

Ginger aids digestion and brings a spicy kick. It is high in antioxidants and can help you fight colds.

Caution: Too much ginger might lead to heartburn or stomach discomfort.

11. Licorice Root

Licorice root adds sweetness and may soothe the throat.

Caution: Prolonged use or high doses could raise blood pressure, so it’s not recommended for those with hypertension.

12. Ashwagandha

Ashwagandha is an adaptogenic herb that might help with stress reduction. This can make you feel light and calm.

Caution: It’s always a good idea to consult with a healthcare professional, especially if you’re on medications or pregnant/breastfeeding.

Recipe for Tranquil Bliss: Native Sleep Tea Blend

Here is a simple recipe that you can make for a night’s sleep Tea. You can use loose leaf tea to make the concoction below.


  • 1 tablespoon dried chamomile flowers
  • 1 teaspoon dried passionflower
  • 1 teaspoon dried lemon myrtle leaves
  • 1 teaspoon dried native mint leaves
  • Optional: a slice of fresh lemon or a drizzle of honey for added flavour


  1. Boil water and let it cool for a minute to around 200°F (93°C).
  2. Place the chamomile flowers, passionflower, lemon myrtle leaves, and native mint leaves in a teapot or infuser.
  3. Pour the hot water over the herbs and let them steep for about 5-7 minutes to allow the flavours to infuse fully.
  4. Strain the tea into your favourite mug.
  5. Add a slice of fresh lemon or a drizzle of honey if desired.
  6. Take a moment to inhale the fragrant steam and savour the calming essence of your native sleep tea.

Aside from its wonderful taste and sleep-inducing properties, making and drinking your own sleep tea provides an opportunity for mindfulness. Make use of this time to unplug from devices, unwind from the stresses of the day, and centre yourself in the present moment. The calming act of preparing and drinking tea can ease your body for rest.

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