Better Sleep Starts in a Cup: Teas to Help You Unwind

In today’s fast-paced world, peaceful sleep has become a luxury for many. Between stressful workdays, endless screen time, and irregular routines, falling asleep quickly — and staying asleep — can feel impossible. While there are countless solutions on the market, one of the most natural and time-tested remedies is right in your kitchen: a cup of calming herbal tea.

At Tea and Twigs, we believe that good sleep begins with small, mindful choices. And one of the most powerful ones is sipping a warm cup of tea that soothes your body and mind. Let’s explore how herbal teas can support better sleep, which ingredients to look out for, and the best bedtime tea rituals you can start tonight.

Why Herbal Tea for Sleep?

Herbal teas are caffeine-free infusions made from leaves, flowers, roots, and seeds of plants known for their therapeutic properties. Unlike regular tea or coffee, they don't stimulate the nervous system. Instead, they help activate your body’s natural ability to relax, thanks to their soothing compounds like flavonoids, apigenin, and linalool.

In Ayurveda and traditional medicine, herbs like chamomile, tulsi, and ashwagandha have been used for centuries to balance the body’s energies and calm the mind. Drinking herbal tea about 30–45 minutes before bed can help signal your body that it’s time to rest.

Top Herbal Teas to Help You Sleep Better

Here are a few of our favourite sleep-friendly teas from Tea and Twigs that you can add to your nighttime routine:

Chamomile Tea: The Classic Calmer

Chamomile is the go-to herb for sleep across the globe — and for good reason. It contains apigenin, a natural compound that binds to sleep receptors in the brain and promotes drowsiness. The gentle floral aroma and mild taste make it a perfect bedtime brew.

Best for: Light sleepers, anxious minds, and people who toss and turn at night.

Tulsi (Holy Basil) Tea: Ayurvedic Tranquillity

Tulsi, also known as Holy Basil, is a sacred herb in India that’s packed with adaptogens — compounds that help your body manage stress. A warm cup of tulsi tea can calm your nerves, reduce cortisol levels, and help you transition into a restful state.

Best for: Those with stress-induced insomnia or hormonal imbalance.

Lemongrass Tea: Citrus Calm for Restful Sleep

Lemongrass is more than just a kitchen herb — it's a natural relaxant that soothes the nervous system and helps reduce insomnia and anxiety. Its refreshing citrusy aroma works as aromatherapy while the warm infusion relaxes your muscles and prepares your mind for rest.

Best for: People who enjoy refreshing, light teas that ease tension and restlessness.

Ashwagandha Tea: The Natural Stress-Buster

Ashwagandha is a powerful adaptogenic herb rooted in Indian Ayurveda. It helps balance cortisol, improves mood, and promotes deeper, longer sleep. Blends with ashwagandha are especially beneficial for those suffering from chronic fatigue or mental burnout.

Best for: Professionals, students, and anyone under mental strain.

Simple Bedtime Tea Ritual for Better Sleep

Making your tea time a mindful ritual can deepen its benefits. Here’s a calming routine you can follow every night:

1. Choose Your Tea: Pick a caffeine-free herbal blend like Chamomile, Tulsi, or Lemongrass.

2. Boil Fresh Water: Always use fresh water to retain the purity of flavours.

3. Steep with Intention: Let the tea steep for 5–7 minutes while you take deep breaths.

4. Create Ambience: Dim the lights, play soft music or read a calming book.

5. Sip Slowly: Drink your tea slowly, savouring the warmth and aroma with each sip.

Tips to Enhance Sleep Naturally

Along with tea, here are a few holistic habits to improve sleep:

• Maintain a fixed sleep schedule, even on weekends.

• Avoid caffeine or heavy meals after 6 PM.

• Disconnect from screens at least an hour before bed.

• Practice gentle yoga or meditation to calm your mind.

• Use calming essential oils like lemongrass or vetiver.

Tea and Twigs: Crafted with Care, Blended with Purpose

At Tea and Twigs, we handcraft our bedtime blends with premium-quality herbs grown in India’s lush regions. Every leaf, flower, and root is carefully selected to give you the best of both tradition and science. Our teas are caffeine-free, 100% natural, and free from preservatives — because you deserve pure, peaceful sleep.

Conclusion: A Small Cup, A Big Difference

Better sleep doesn’t need to come from a pill. Sometimes, it starts with something as simple and comforting as a warm cup of tea. Whether you're struggling to fall asleep or just want to wake up feeling more refreshed, making herbal teas a part of your night routine can be a beautiful step towards balance.

So tonight, let your worries steep away. Brew a cup of Tea and Twigs, and let sleep come naturally.