In brief: Relaxation is as much about the plant as it is about the ritual. The calming herbs recognised by the EMA: valerian, lemon balm, passionflower, lavender, linden. A cup at the end of the day, paired with a wind-down routine, offers real but modest support — and is no substitute for healthy everyday habits.
A relaxing herbal infusion is one of the simplest rituals for easing into the end of the day. It isn't an anxiolytic — it's a signal sent to the body. This guide covers the best-documented herbs and shows you how to build a genuine moment of calm.
Well-documented calming herbs
Several herbs have recognised uses by the EMA for temporary states of tension:
- Valerian: well-established use for mild sleep disturbances and restlessness.
- Lemon balm: traditional use for mild states of stress.
- Passionflower: traditional use for mild states of stress and mild sleep disturbances.
- Lavender: traditional use for mild states of stress, with documented effects on perceived anxiety.
- Linden, chamomile, verbena, orange blossom: well-established traditional calming uses in European herbal practice.
See our anti-stress herbal infusion guide for a detailed look at calming herbs and their specific properties.
The art of the relaxation break
A well-prepared herbal infusion is an act of presence. A few guiding principles:
- Choose a mug you love. The feel of it in your hands, the warmth — these things matter.
- Prepare your infusion without rushing. The gesture itself is part of the unwinding.
- Sit down, away from screens, ideally somewhere quiet.
- Breathe in the aromas, observe the colour, let the silence settle.
- Drink slowly, with no hurry.
Simple soothing blends
- Gentle evening: linden + verbena + chamomile.
- Heavy stress: lemon balm + passionflower + lavender.
- End of day: orange blossom + linden + chamomile (a universally gentle blend, suitable for children).
- Deep night: valerian + hops (a more pronounced effect).
Dosage: 1 teaspoon per 250 ml cup, steeped for 10 minutes covered.
Beyond herbal infusions: what truly helps you unwind
- Conscious breathing: 4 seconds in, 6 seconds out, for 5 minutes.
- Heart coherence breathing: 5 minutes, three times a day.
- A warm bath: 15 to 20 minutes in the evening.
- Mindful walking: 20 minutes in a calm setting.
- Screen-free time: at least 30 minutes before bed.
Precautions
- Valerian and passionflower: avoid before driving.
- Pregnancy: chamomile, linden and orange blossom in moderate amounts are generally preferred. Avoid valerian, passionflower and lavender without medical advice.
- Sedative medications: additive effects are possible — consult your doctor.
- Persistent stress or anxiety: seek medical advice if symptoms last beyond 3 weeks.
Disclaimer: the information in this article is for educational purposes only and does not replace medical advice. Anxiety disorders require professional support.
Sources: European Medicines Agency, Community herbal monographs (Valeriana officinalis, Melissa officinalis, Passiflora incarnata, Lavandula angustifolia, Tilia cordata) · ANSES, recommendations on herbal infusions.
Written by
Julien Huot, founder of Thés & Traditions. Tea selector since 2016, trained in tasting and passionate about sharing the cultures of tea and botanical infusions.
Published 12 February 2019 · Updated 21 May 2026
Frequently asked questions
- Valerian is the most thoroughly documented. For a gentler everyday approach, lemon balm + chamomile + linden is a tried-and-tested classic.
- 1 to 3 cups in the later part of the day, ideally the last one 30 to 60 minutes before bed.
- The calming effect ranges from mild to moderate depending on the herb. Valerian and passionflower may cause drowsiness in sensitive individuals — avoid before driving.
- The ritual effect (presence, warmth) is immediate. Deeper, cumulative benefits from a regular course typically emerge after 1 to 2 weeks.
Go further
To explore more, browse our anti-stress herbal infusion guide, our guide to sleep infusions, our chamomile guide or our linden guide. Ready to get started? Explore our organic range.