Calming Bedtime Herbal Tea

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Calming Bedtime Herbal Tea

Description

This gentle, caffeine-free herbal tea is designed to support relaxation before sleep. It won’t knock you out, but it can help your body and mind wind down, making it easier to fall back asleep if you wake up during the night.

Ingredients

  • 1 cup hot water

  • 1 tsp dried chamomile flowers (or 1 chamomile tea bag)

  • ½ tsp dried lemon balm (optional)

  • ¼ tsp honey (optional, for taste)

 Instructions

  1. Bring water to a gentle boil.

  2. Add chamomile (and lemon balm if using) to a mug.

  3. Pour hot water over the herbs.

  4. Cover and steep for 5–7 minutes.

  5. Strain if needed, add honey if desired, and sip slowly.

 Notes

  • Drink 30–60 minutes before bed.

  • Avoid screens while drinking for best results.

  • This is a calming habit, not a sleep medicine.

 Tips

  • Keep lights dim while drinking the tea.

  • Pair with slow breathing (inhale 4 seconds, exhale 6 seconds).

  • Consistency matters more than one night.

 Servings

  • 1 serving

Nutritional Information (Approx.)

  • Calories: 5–15

  • Sugar: 1–3 g (if honey added)

  • Caffeine: 0 mg

 Benefits (Supportive, Not Medical Claims)

  • Encourages relaxation

  • Supports a calming bedtime routine

  • May help reduce nighttime restlessness

Q & A

Q: Why do people often wake up at 3 or 4 a.m.?
A: Sleep naturally becomes lighter during those hours. Stress, thoughts, temperature changes, or noise can make waking more likely.

Q: Does waking up at that time mean something is wrong?
A: Usually no. It’s common and often temporary.

Q: Will this tea make me sleepy instantly?
A: No—it supports relaxation, which helps sleep happen more naturally.

Q: Is this safe for teens?
A: Yes, chamomile tea is generally considered safe in normal amounts.

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