Evening Wind-Down Chai
Why It Works
This gentle bedtime chai helps your body shift from go mode to slow mode.
Rooibos tea brings natural antioxidants without caffeine, while warming spices like cinnamon, ginger, and cardamom promote circulation and digestion after dinner.
A touch of ashwagandha adds extra nervous-system support — perfect for winding down at the end of the day.
Ingredients (serves 2)
2 cups unsweetened almond milk (or milk of choice)
1 tbsp rooibos loose leaf tea (or 2 rooibos tea bags)
½ tsp ground cinnamon
½ tsp ground ginger (or 2 slices fresh ginger)
2 cardamom pods, lightly crushed
1 small piece of star anise (optional)
¼ tsp vanilla extract (optional)
½ tsp ashwagandha powder (optional for extra calm)
½–1 tsp honey or maple syrup (to taste)
Method
Add all ingredients (except honey/maple syrup) to a small saucepan.
Warm gently over medium heat until steaming — do not boil.
Reduce heat, cover, and let steep for 5–10 minutes.
Strain into mugs, stir in honey or maple syrup if desired.
Sip slowly, ideally away from screens or bright lights.
Tips for a Better Night’s Sleep
Create a bedtime ritual: dim lights, stretch gently, and enjoy your chai quietly.
For extra comfort, sprinkle a touch of cinnamon on top or serve with a few almonds.
Replace rooibos with chamomile or tulsi (holy basil) for variation.
Nutrient Highlights
Rooibos: rich in antioxidants and naturally caffeine-free
Ginger: supports digestion and circulation
Cinnamon: helps stabilise blood sugar overnight
Ashwagandha: supports stress resilience and sleep quality
Takeaway
A calm evening begins with a calm ritual. This chai is more than a drink — it’s a gentle invitation for your body to unwind and prepare for deep, restorative sleep.