Do stress and anxiety disrupt your sleep or cause muscle tension? A soothing homemade herbal infusion may help you relax and sleep better. It’s easy to make, using simple ingredients that calm the body and mind.

This infusion combines three natural ingredients: “Cinnamon is known for its soothing properties and its ability to stimulate circulation,” while “Bay leaf promotes mental calm, reduces anxiety, and supports digestion.” “Chamomile is widely appreciated for easing muscle tension and improving sleep quality.”

To prepare, add 2 cinnamon sticks, 4 bay leaves, and a handful of chamomile leaves to ½ liter of water. Simmer for about 15 minutes, then strain and pour into a cup. You can sweeten it with honey if desired. Drink it about 30 minutes before bed to reduce anxiety, relax muscles, and encourage restful sleep.

Though natural, moderation is key. “Drink only one cup daily and consult a doctor before use—especially if you are pregnant, breastfeeding, taking medications, or have a medical condition.” Always introduce new herbs gradually to check for allergies.

For best results, pair this tea with calming rituals like reading, a warm bath, or deep breathing to make it part of a relaxing bedtime routine.