A glass of chamomile before going to bedroutinedaily

This is a daily wellness routine you can use right away. Try “A glass of chamomile before going to bed” to gently reset your body’s rhythm.

If you drink hot tea right before going to sleep, you often wake up due to urination. Chamomile has no caffeine, and the apigenin ingredient provides a mild sedative effect. However, timing is important. It works best 60-90 minutes before bedtime as a transition signal to end the day. It is best not to drink any liquids 30 minutes before going to bed.

The power of a cup of tea lies in the rhythm rather than the ingredients. If you use the same glass at the same time, in the same place, your brain learns that pattern as a signal to prepare for sleep.

Chamomile is not a strong sleeping pill. If you lower your expectations and approach it as a ritual to end the day, you can continue without pressure. The effects of this routine become more evident if you cut out caffeine after 2 p.m.

How a hot glass lowers your body temperature

When you drink a hot beverage, your body temperature temporarily rises, but after it cools down, your core temperature drops and your drowsiness signal becomes stronger. Add 1 tea bag of dried chamomile to 200ml of water and steep in 90 degree water for 5 minutes. Just one teaspoon of honey. If it's too sweet, it can raise blood sugar levels and cause light sleep.

Drink it on the living room sofa or kitchen table, not in the bedroom. Connecting your bed to your car will make you want to eat in bed later whenever you can't sleep. Avoiding caffeinated beverages after 2 PM fits well with this routine.

10 minutes to have a drink

Leave your smartphone in another room, hold the glass with both hands, and just smell the scent. If you drink it slowly over 10 minutes, it will cool your stomach without any strain. On days when you have severe insomnia, you can also brew a sprig of lavender.

You don't have to go straight to the bedroom after emptying your glass. If you continue with light stretching or brushing your teeth, your body will naturally move on to the next step. It's okay if you don't finish the tea before it cools down. The important thing is to look away from the screen during the 10 minutes you have your glass.

Why separate the car and bedroom

The habit of drinking food or drinks in the bedroom can cause the bed to become a waking space when you can't fall asleep. Drink tea in the living room or kitchen, and keep only water in the bedroom. Avoid drinking anything 30 minutes before bed to reduce the risk of waking up to urinate. If you use the same cup and the same seat, you will establish a rhythm.

Before you roll out the covers, a hot cup of coffee tells your body that it's time to rest. Set an alarm 90 minutes before your bedtime. If you have allergies, you can maintain the same tea drinking rhythm even if you switch to rooibos tea.

Avoiding looking at the screen for 10 minutes while drinking tea is just as important as the ingredients. The same glass, the same place, and the same time create rhythm.