Warm drinks in general have a calming physiological effect: the heat increases body temperature slightly, and the subsequent cooling signals sleep readiness. Chamomile, lemon balm, and passionflower teas are the most studied options for pre-bed calming. Avoiding caffeine after midday is as important as what you drink in the evening. A useful approach for people who struggle to wind down is to start the process earlier rather than relying on a single cup at bedtime — an afternoon cup of a calming herbal tea, followed by a second steep in the early evening, gradually encourages the body toward rest rather than expecting a switch to flip at 10pm. Whole-ingredient tisanes that include jujube and longan are particularly suited to this kind of gradual, layered approach.
