Building a simple evening tea blend.

Start with a soothing foundation such as chamomile or lemon balm. These add gentle flavor and calm without overpowering the cup.

• Calming notes: Passionflower, skullcap, or linden for relaxation.
• Body comfort: A pinch of ginger or fennel if digestion bothers you at night.
• Aroma: A touch of lavender or spearmint for fragrance.

For one cup: 1 heaping teaspoon total dried herbs. Example: 1/2 tsp chamomile + 1/4 tsp lemon balm + 1/4 tsp passionflower. Steep covered for 10–15 minutes.

Make small batches and keep notes on taste and effect. If you feel groggy the next morning, scale back stronger herbs or steep time.

Check allergies (ragweed family for chamomile), medications, and life-stage cautions. When unsure, get input from a clinician who knows your health picture.