Mix together in a small jar:
2 tbsp Chamomile
1 tbsp Lavender
1 tbsp Lemon Balm
½ tbsp Valerian Root (optional – strong but effective)
Store in an airtight container.

How to Brew Before Bed:
Boil 1 cup of water
Add 1–2 teaspoons of your herbal blend to a tea infuser
Pour hot water over herbs
Cover & steep for 5–10 minutes
Strain and enjoy
Optional:
Add raw honey A squeeze of lemon
Splash of almond milk for a creamy night tea.

Drink 30–60 minutes before bedtime to gently relax your body and prepare for rest. 

Why it works: Drinking something warm slightly raises body temperature, triggers a post-warm cooling response, mimics your body’s natural nighttime temperature drop. That cooling effect helps cue sleepiness. When you boil water, steep herbs, pour into a favorite ceramic mug and add raw honey (not heated) -You’re creating a consistent bedtime ritual. Over time, your brain builds an association. A small amount of raw honey helps maintain liver glycogen overnight and supports steady melatonin production. Plus, the mild sweetness is soothing and comforting. It Replaces Stimulating Night Habits instead of scrolling, snacking, and late caffeine. You’re inserting a screen-free ritual, slower breathing, intentional wind-down time-That behavioral shift may be just as powerful as the herbs.

• Loose-leaf herbal teas (chamomile, valerian, lemon balm)
• Glass teapot with infuser
• Stainless steel tea infuser
• Electric kettle
• Ceramic mugs
• Raw honey

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