Sip, Sleep, Repeat™: Herbal Infusions That Actually Help You Wind Down
Tired of being tired? Try these budget-friendly, evidence-based herbal infusions to support better sleep—no pills, potions, or fluff required.
You don’t need a sleep app subscription or a white noise playlist named “Forest Moon” to get better rest. Sometimes, a warm cup of herbs does the job—calming your nervous system and sending a gentle signal to your brain: It’s time.
Here are a few of our favorite herbal infusions (aka tisanes) that help you drift off—naturally and deliciously.
1. Chamomile (Matricaria chamomilla)
The OG of sleepy herbs. Chamomile calms your nervous system and tames late-night overthinking. Floral, apple-like, and gentle. Think of it as a lullaby in a cup.
2. Lemon Balm (Melissa officinalis)
Bright, citrusy, and mildly sedative. Great for anxiety-induced insomnia and monkey-mind nights. Bonus: it’s super easy to grow in a pot or garden bed.
3. Passionflower (Passiflora incarnata)
Not just pretty—this vine supports deeper sleep and reduces restlessness. It’s what you reach for when “just tired” turns into “tired but wired.”
4. Lavender (Lavandula angustifolia)
Better known for its scent, but steeped properly, lavender tea is both relaxing and slightly earthy. Combine with lemon balm or chamomile for a sleep-friendly blend that smells (and tastes) like calm.
5. Valerian Root (Valeriana officinalis)
The strongest of the bunch—and definitely not for sipping at brunch. Earthy, musky, and effective. Use sparingly and expect results, not dainty flavor.
How to Brew for Bedtime:
Use 1–2 teaspoons of dried herbs per cup
Steep 5–10 minutes, covered, to keep those calming compounds in
Sip 30–60 minutes before bed
Turn off screens. Trust us.
A Final Sip of Wisdom:
Good sleep isn’t a luxury—it’s your body’s nightly reboot. Herbal infusions offer a slow, steady path to better rest. Simple, affordable, and steeped in centuries of use—no smoke, mirrors, or unicorn dust required.
At the Farm
Some days are built for hustle. Others? For unwinding. Around here at Clemson Tea Farm, once the chickens are tucked in and the stars are out, you’ll find us clutching a mug of something warm, whispering our favorite three-step bedtime plan: Sip, Sleep, Repeat™
Try a calming cup of white tea, or an herbal infusion with lemon balm, lavender, and a whisper of chamomile—grown or gathered with care. No caffeine, no chaos. Just comfort.
Tip: Add a splash of oat milk or a dollop of honey and make it your own. Bonus points for sipping barefoot on the porch.
Wanna Geek Out?
NIH Study on Valerian and Sleep
Chamomile and Sleep: PubMed Overview
Melissa officinalis (Lemon Balm) Sleep Study
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