Best tea for sleep and evening relaxation
What to drink in the evening to shift from work mode into rest.
When to drink
1–2 hours before sleep.
Effect
Lower arousal + smooth transition to rest.
Brewing
Herbal blends / white tea: 78–85°C, gentle ritual.
In the evening, avoid high-stimulation brews and late caffeine.
A practical combo is warm tea + lower light + less screen load.
Consistency matters: keep the same evening ritual for 7–10 days.
Defines a caffeine cut-off window for people targeting sleep around 11 PM.
Adds 3 evening scenarios: post-stress day, post-workout, and late-work transition.
Explains brew-density control to reduce nighttime wakeups.
Includes a sleep checklist: tea, light, room temperature, screens, last meal timing.
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