Behind the Scenes: what herbs I use for a SLEEP Tea and why

When I put together my SLEEP tea, I wanted a blend that really delivered on helping you relax, get a good night’s rest, and wake up feeling refreshed. Those are three different things and many herbs can deliver on one goal but not the others. It’s also about finding which herbs work well together.

The first herb I reach for when I can’t sleep is Wild Lettuce. I’ve found it is good for then I’m feeling really restless or just can’t seem to switch off. It’s known for its incredible ability to calm things down, quiet a busy mind, and relax the nervous system. Basically, it helps you get into that peaceful state you need for sleep.

What I don’t reach for is valerian, even though it is commonly used by some herbalists and is often requested when people come to me because they can’t sleep. I’ve found valerian to be wonderful for helping me fall asleep, but then I wake feeling groggy. Others call it a valerian hangover. The whole goal of getting a good night’s sleep is feeling amazing when you wake up so valerian is usually not the best option.

Next is Lavender. You probably know its amazing calming scent and i do include it for that calming smell. But it’s more than just a nice smell! For centuries, people have used lavender in teas and other remedies to help with nervousness, tension, and just general relaxation. All of that is exactly what you need for a good night’s sleep so you can wake up feeling more centered. The smell and taste add to the enjoyment of the tea and don’t interfere with the wild lettuce.

Of course, we have to include Chamomile. Everyone expects it and for good reason. This gentle, daisy-like flower is probably one of the first herbs anyone thinks of for calm and relaxation. It’s traditionally been used to soothe agitated nerves, quiet a racing mind, and gently encourage sleep. It’s especially great because it’s so mild, making it a comforting choice when you’re winding down. The taste and smell pairs well with the lavender and both of them seem to make the other more effective.

And last but not least, there’s Lemon Balm. It’s in the mint family and has a lovely light lemon scent. The taste helps tilt the wild lettuce from “grassy” to “pleasant herbal.” For ages, it’s been a go-to for calming nervous tension and just helping people feel better overall. There’s an old saying that it “gladdens the heart.” By easing anxiety and restlessness, it sets the stage for good, restorative sleep, so you can wake up feeling genuinely refreshed and more balanced. Wild lettuce stops the restlessness and lemon balm brings down anxiety. They compliment one another and boost the effects of the other.

So, those are the key players in my SLEEP tea: Wild Lettuce, Lavender, Chamomile, and Lemon Balm. They don’t just happen to be in there; they’re selected because of how they smell and taste, how their effects combine and compliment one another. That’s the balancing act an herbalist strives for.