Sleepy time tea.

There’s nothing quite like the comforting feeling of cuddling into warm sheets and unwinding after a long day with a soothing hot tea or a refreshing iced drink. It’s the perfect way to prepare for a restful night’s slumber.

Crafting a sleepy-time tea with foods, herbs, and supplements that support deep sleep involves selecting ingredients that promote relaxation, reduce stress, and aid the production of sleep-regulating hormones like melatonin and serotonin.

Ingredients:

• 1 cup water

• 1 tablespoon dried chamomile flowers

• 1 teaspoon dried lemon balm leaves

• 1/8 teaspoon magnesium glycinate powder (or as directed by your healthcare provider)

• Optional: 1 teaspoon honey or a splash of almond milk for sweetness and creaminess

Instructions:

1. Boil the Water: Bring the water to a gentle boil and let it cool slightly to about 190°F (just below boiling).

2. Steep the Herbs: Add the dried chamomile flowers and the dried lemon balm leaves to a french fresh or stainless steel tea ball. Pour the hot water over the herbs.

3. Let It Steep: Cover the french press or tea ball with the hot water and let the tea steep for 5–7 minutes to fully extract the calming compounds.

4. Add Magnesium Glycinate: Once the tea has cooled slightly (warm, not hot), stir in the magnesium glycinate powder until fully dissolved.

5. Sweeten (Optional): Add honey or almond milk if desired. Stir well.

6. Sip and Relax: Enjoy your tea about 30–60 minutes before bedtime for optimal relaxation.

This soothing tea combines the calming powers of chamomile and lemon balm with the muscle-relaxing benefits of magnesium glycinate, setting the stage for deep, restorative sleep.