Struggling to Sleep? Try This Calming Herbal Tea with Lavender & Sage

I consider myself quite lucky — I haven’t had to deal with many of the more difficult menopause symptoms. But the one thing that’s changed? My sleep. I used to be a solid sleeper, barely waking once I’d gone to bed. Now, thanks to hormonal shifts, uninterrupted sleep feels like a distant memory.

In search of something gentle and natural, I started exploring herbal remedies. And lately, I’ve discovered a simple herbal tea blend that has made a noticeable difference: lavender and sage. It’s become my go-to evening ritual — and I genuinely look forward to that warm, floral scent as I wind down for the night.

This recipe was first shared on my sister site www.menopausefoodie.com — a space dedicated to natural nourishment through every stage of menopause — but it felt right to bring it here to Simmer & Stir too, where we celebrate mindful rituals, seasonal herbs, and slow living.

Why Lavender & Sage for Sleep?

Lavender and sage might be simple pantry staples, but they hold deep traditional value when it comes to relaxation and hormonal balance.

• Lavender is well known for its calming effect on the nervous system. It helps reduce anxiety and promote deeper, more restful sleep — especially useful when hormones are causing nighttime restlessness.

• Sage has a grounding quality and has long been linked to hormone regulation and mental clarity. For menopausal women, it can be especially helpful in calming the mind and supporting a more balanced internal rhythm.

When combined, they create a soothing, floral tea that helps signal to the body: it’s time to rest.

How To Make Lavender & Sage Sleep Tea

Most people know lavender as something to use externally — in bath salts, sprays, or essential oils. But you can also safely drink culinary-grade dried lavender flowers in herbal infusions. Just make sure you’re using food-grade herbs from a trusted supplier — not decorative lavender that may be sprayed or treated.

Tip: Don’t overdo the lavender. A little goes a long way — too much, and the flavour can turn a bit soapy.

🌿 Herbal Tea Blend for Menopausal Sleep

Ingredients

• 1 tsp dried lavender flowers (food-grade only)

• 1 tsp dried sage leaves

• Optional: 1 tsp lemon balm, chamomile, or passionflower

• 250ml hot (not boiling) water

Instructions

1. Place your herbs in a teapot or infuser.

2. Pour over hot water, cover, and let steep for 5–7 minutes.

3. Strain and sip slowly before bed.

I usually drink this around 30 minutes - 60 minutes before sleep, ideally with screens off and lights dimmed. The effect is subtle but grounding — a warm cup that tells my body it's safe to relax.

More Natural Ways to Support Sleep During Menopause

Alongside herbal tea, there are a few other rituals that can support your sleep cycle:

• Keep your bedroom cool and dark (a must for night sweats)

• Avoid caffeine and alcohol in the late afternoon

• Wear breathable cotton or bamboo sleepwear

• Try a calming evening routine with journalling, reading, or stretching

• Use a lavender or chamomile pillow spray as part of your wind-down

It's not about finding one magic fix — it's about creating a consistent bedtime rhythm that supports your nervous system and works with your changing body.

Herbal Sleep Tea: Frequently Asked Questions

1. Can I drink this tea every night?

Yes, it’s safe in moderation. But if you’re on medication or managing a health condition, check with your doctor or herbalist first — especially as sage can impact hormone-related medication.

2. Where can I find food-grade lavender?

Look for dried culinary lavender at health food shops or online herb suppliers. Always check it’s suitable for consumption.

3. Will this help with night sweats or hot flushes?

Lavender and sage won’t stop night sweats entirely, but they may help ease the anxiety and restlessness that often accompany them — especially when part of a wind-down routine.

4. What does the tea taste like?

Floral and earthy with a hint of sweetness. Add lemon balm or chamomile for a smoother flavour — or a little honey if preferred.

5. Are there any side effects?

Sage should be used in moderation and avoided in large amounts over time. Not recommended during pregnancy or breastfeeding. Stick to 1–2 cups a day.

Sleep, Scent & Slow Living

If you're navigating menopause and feeling frustrated by broken sleep, you’re not alone. This blend is a small but meaningful way to reconnect with your body, your breath, and your evening routine.

At Simmer & Stir, we believe in rituals that feel good — not perfect. If a warm herbal cup helps you unwind and reclaim your rest, then it’s worth brewing.