How To Brew Amazing Herbal Tea For Better Sleep (Kid Friendly)

Chamomile herbal tea in a glass mug with another one in the background

Tea strengthens the body and calms the soul.

I drink tea every day for its health benefits but my most favourite time to drink tea is right before I go to bed.

Now with my toddler, I plan to make “tea time” a major part of his bedtime routine, here’s why:

Herbal tea is good for sleeping and promotes relaxation. A few herbs studied like valerian root and chamomile can increase the body’s processes of making you feel more sleepy.

In this article, I’ll show you which herbs promote sleep and are safe for kids as well as how to make your own herbal tea at home.

Is herbal tea good for sleeping?

Drinking herbal tea before bed is calming and relaxing. Some research shows that herbs like chamomile and lavender have sedative effects and can even improve sleep quality.

The best thing about herbal tea is that many of them are perfectly safe for children and can help them get a better nights’ sleep.

Bird's eye view of chamomile herbal tea in a glass mug with a stainless steel handle on a marble board

7 Safe Herbs for Children

Lemon Balm

Lemon balm is used a lot on herbal tea blends for its effects of reducing insomnia. One study showed improvement in sleep disturbances in people who took an extract for 15 days.

This herb has also been used to calm anxiety and depression as well as reduce stress-related effects on the body.

Lemon balm is safe for children as it’s a gentle herb. Dr. Maggie Luther, ND, says lemon balm is a “must-have” herb to keep on hand for children because of its antiviral and calming properties.


This herb is one of the most known herbs for children because of its versatility and safety for children. Chamomile is actually one of the most ancient medicinal herbs the people have used for centuries.

Chamomile is a gentle herb that’s known for its ability to mildly induce sleepiness. This is because it contains a flavonoid known as apigenin. Apigenin binds to brain receptors that cause mild sedative effects.


Elderberry has grown in popularity in recent years. This herb is known to boost the immune system and is frequently used to treat colds, however, more clinical research is needed.

Although Elderberry does not have the same sedative effect as chamomile, it is still a good choice for kids. Its nutrient content includes a good source of vitamins and minerals. In just 1 ripe cup of elderberries, you’ll get vitamin A, vitamin C, calcium, and iron.


Lavender is a popular herb for its soothing properties. In some small studies, this herb helped participants have longer sleep cycles and can even help people struggling with insomnia. Studies found the best improvements in women and younger participants.

This herb is among the safest and gentlest herbs which makes it an excellent addition to any herbal tea blend, especially for kids.


Fennel is a digestive aid. It’s used to relax the GI tract and relieve common complaints like gas pains. I’ve used this many times and have felt a noticeable difference when I take it for any digestive complaint. But fennel is also a great and safe herb for children and even babies. Fennel is used especially to calm babies with colic.

This herb is another good option to add to a bedtime tea blend for the way it improves digestion, a great way to give kids digestive comfort after dinner, before bedtime.

7 safe herbs for children infographic


Peppermint herb is similar to fennel in that it’s commonly known to reduce GI discomfort and tummy aches. Studies have shown that peppermint may have these effects even on children.

Peppermint is also a good herb for healthy teeth and gums.


Echinacea tea is a powerful herb that has plant compounds known as antioxidants. Natives of North America knew of its many benefits and used it for many health conditions.

It’s important to note here that children under the age of 12 may develop an allergic reaction.

This is true if the child has a history of allergies to plants from the echinacea family. To be safe, check with your medical provider before adding echinacea tea to your kids’ bedtime routine.

How to brew amazing herbal tea for better sleep

Close up view of chamomile herbal tea in a glass mug with a glass jar of chamomile florwers in the background

Before we brew our tea, let’s make the blend of herbal tea for better sleep.

For this blend, we are going to use 3 simple and safe herbs for the whole family: chamomile, thyme, and lavender.

Chamomile will form the base, thyme will act as a support and lavender will give accent notes of calm and help the body wind down before bed.

Homemade Herbal Tea Blend Recipe

Close up view of herbal tea in a glass mug with anoher mug brewing in the background

Chamomile and Lavender Herbal Tea

A beautiful blend of kid friendly herbs to calm and soothe before bedtime
Prep Time 10 mins
Total Time 10 mins


  • Weighing scale
  • Tea pot for brewing loose leaf tea
  • Glass/stainless steel tin (to store the tea leaves)


  • 45 grams Loose dried Chamomile flowers
  • 30 grams dried thyme herb
  • 25 grams dried Lavender flowers


  • Measure and weigh each ingredient and set aside
  • mix together in a mixing bowl
  • Pour in storage glass or tin of choice
  • Store in a cool and dark place
Keyword Chamomile, Herbal Tea, Lavender, Tea

How To Brew This Tea

1. Boil 3 cups of water

2. Measure 15 grams of tea and place into Glass Teapot with Removable Infuser

3. Brew for 5-7 minutes

4. Serve and enjoy

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