Sleep.
The hour before bed is a routine, not a switch.
An evening cup can be a familiar part of the day. Start with a caffeine-free ingredient you enjoy, then choose by flavour and follow the packet’s brewing instructions.
What goes in the pot
The individual ingredients below are naturally caffeine-free. A blend may also contain tea leaf, so check its complete ingredient list and caffeine statement. Beyond that, choose by flavour and habit.
Chamomile
Soft and faintly apple-sweet, with a honeyed edge when it is fresh. The classic evening flower across Europe and the Middle East, taken as part of a wind-down routine for centuries.
Lemon balm
A light citrus lift, greener and less sweet than lemon verbena. Blends well with chamomile when the chamomile alone is too round.
Rooibos
Red, full-bodied and slightly sweet, from the South African fynbos. It gives you the weight and colour of a proper cup — takes milk if that is the habit you are replacing.
Valerian
Earthy, rooty and unmistakably pungent. Its aroma can dominate a blend; read the ingredient list before choosing it.
Lavender
Floral and slightly resinous. Powerful — a pinch blended into chamomile does more than a potful on its own.
Building the ritual
Keep the ritual as simple as you like: a familiar mug, a place to sit and an ingredient you enjoy. These are choices about the cup and the occasion.
For herbal infusions, follow the packet instructions. Use water at a rolling boil and steep for at least five minutes, then allow the cup to cool to a comfortable drinking temperature.
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