diy sleepy time tea

Most Effective DIY Sleepy Time Tea Recipe

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DIY Sleepy Time Tea

If you’re like me and struggle to fall asleep and stay asleep, then this DIY sleepy time tea recipe might be just what you’re looking for. This has become one of the go-to recipes that I use to help myself calm down at bedtime and ease into  “sleep mode” without tossing and turning all night. 

This tea blend works wonders,  and all without resorting to OTC or prescription medications, something I would only ever consider as a last resort.  I absolutely love that tea can be formulated into sleep aids, not to mention, they are all-natural. Luckily, I discovered the wonders of herbs and combinations of herbs that work to relax you and help you sleep.

This tea blend that I use is full of calming ingredients, like chamomile, lemon balm, lavender, and other soothing herbs which are known to calm the nervous system by modifying certain neurotransmitters that are involved in sleep.

If you want to learn even more about crafting your own tea blends, making your own tea bags, or growing your own herbal tea garden, you’ll want to check out these articles: 

diy sleepy time tea

What are the ingredients for sleepy time tea?

diy sleepy time tea
DIY Sleepy Time Tea

Why Does Sleepy Time Tea Work?

Let’s take a look at the art of crafting this DIY sleepy time tea blend! It’s like composing a symphony, where each herb plays its own unique role, contributing to the overall harmony. Let’s dive into why this particular blend is so effective for encouraging a peaceful night’s sleep.

Chamomile: The Comforting Embrace

Chamomile is often the star of the show when it comes to sleep teas. It contains apigenin, a flavonoid that binds to specific receptors in your brain, helping to calm the mind and initiate sleep. Think of chamomile as the comforting embrace that tells your nervous system, “Hey, it’s okay to relax now”, plus it tastes great.

Peppermint: The Soothing Melody

Peppermint is not just for freshening breath or flavoring candy; it’s a well known digestive aid that can help soothe your stomach. A calm digestive system frequently leads to a calm mind. Plus, the menthol in peppermint acts as a natural muscle relaxant, which can be especially helpful if you’re tense or stressed.

Lemon Balm: The Mood Lifter

Lemon balm is a member of the mint family and has a lovely lemony scent. It’s known for its ability to elevate mood and encourage a sense of tranquility , thanks to its high concentration of rosmarinic acid. This compound inhibits the breakdown of GABA in the brain, a neurotransmitter that promotes relaxation.

Lavender: The Dream Weaver

Ah, lavender! Just the aroma itself can make one feel dreamy. It’s rich in compounds like linalool and linalyl acetate that have sedative and muscle-relaxing effects. A little goes a long way, and in this blend, it adds that extra touch of tranquility.

Passionflower: The Nervous System Nurturer

Passionflower is a fascinating herb with intricate flowers that look like something out of a fairy tale. It’s been traditionally used for treating anxiety and insomnia. It is believed to work by increasing levels of GABA in the brain, much like lemon balm, but it brings its own unique compounds to the table, like passiflorine.

Catnip: Not Just for Cats!

Contrary to its stimulating effects on felines, catnip has a calming effect on humans. It contains nepetalactone, which is known to have mild sedative properties. It’s like the gentle lullaby in this herbal symphony, softly coaxing you into a state of relaxation.

Valerian Root: The Deep Sleeper

Last but not least, we have valerian root. This herb is the heavy hitter in the sleep department. It’s often traditionally used for insomnia because it contains a variety of compounds that help you fall and stay asleep. However, its flavor can be quite strong, so a little goes a long way. That’s why it’s used sparingly in this blend.

So there you have it! Each herb in this blend brings its own unique properties to the table, creating a holistic approach to relaxation and sleep. It’s like a botanical lullaby in a cup, each sip taking you one step closer to the land of dreams. Enjoy your restful journey! 🌿💤

diy sleepy time tea
DIY Sleepy Time Tea

Equipment for Making DIY Sleepy time Tea

The Outdoor Apothecary
diy sleepy time tea
DIY Sleepy Time Tea

Instructions for Making DIY Sleepy time Tea

I like to make up a whole jar of this tea blend so that I can simply scoop out a teaspoon nightly and steep my tea. Feel free to make as little or as much as you want, just ajust the ratios proportionately. 

  1. Heat up some water in your tea kettle.
  2. In a small bowl mix your herbs: chamomile, peppermint, lemon balm, lavender, passionflower, valerian root, and catnip (it makes cats go crazy but has a calming effect on humans).
  3. Place ½–1 tablespoon of the herbal mixture in a tea steeper, fine mesh strainer, or small piece of cheesecloth.
  4. Place your tea infuser, strainer, or cheesecloth in or over a large mug
  5. Pour water over the top of your herbs.
  6. Let your tea steep for 2–5 minutes before removing the infuser.
  7. Add honey if desired.
  8. Enjoy!


Dos Santos ÉRQ, Maia JGS, Fontes-Júnior EA, do Socorro Ferraz Maia C. Linalool as a Therapeutic and Medicinal Tool in Depression Treatment: A Review. Curr Neuropharmacol. 2022;20(6):1073-1092. doi: 10.2174/1570159X19666210920094504. PMID: 34544345; PMCID: PMC9886818.

Noor S, Mohammad T, Rub MA, Raza A, Azum N, Yadav DK, Hassan MI, Asiri AM. Biomedical features and therapeutic potential of rosmarinic acid. Arch Pharm Res. 2022 Apr;45(4):205-228. doi: 10.1007/s12272-022-01378-2. Epub 2022 Apr 7. PMID: 35391712; PMCID: PMC8989115.

Salehi B, Venditti A, Sharifi-Rad M, Kręgiel D, Sharifi-Rad J, Durazzo A, Lucarini M, Santini A, Souto EB, Novellino E, Antolak H, Azzini E, Setzer WN, Martins N. The Therapeutic Potential of Apigenin. Int J Mol Sci. 2019 Mar 15;20(6):1305. doi: 10.3390/ijms20061305. PMID: 30875872; PMCID: PMC6472148.


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