'I tried £4 drink that promises better sleep - one change stood out after a week'

As someone constantly chasing the perfect night’s sleep, I’ve tried everything from meditation to blackout curtains. So, when I heard that was one of their best-sellers for winding down before bed, I decided to put it to the test.

The herbal tea market is full of options claiming to help with sleep, but Pukka’s reputation for high-quality blends and their focus on holistic wellbeing made me curious. Their Chamomile Night Time Tea is packed with soothing ingredients like chamomile, lavender, and valerian - all known for their .

I swapped out my usual post-dinner cup of regular caffeinated brew and made this part of my evening wind-down ritual.

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First impressions

I never used to be a fan of herbal teas, preferring a traditional English Breakfast Tea instead. But perhaps my taste buds are maturing because now I like a whole range of teas - from green tea to chamomile tea.

Perhaps this is a tad lazy, but I prefer teabags that come with the string to save having to dig out a teaspoon and scoop the bag out of the water. So, Pukka wins points for having a string, which means it's easy to pluck out.

Beyond the tea itself, what stood out to me was how making a hot drink in the evening helps to pause at the end of the day. It felt like a signal to my body that the day was done and that it was time to

And that, according to experts, is exactly the point. Marion Mackonochie, Herbal Expert at Pukka Herbs, shared some vital tips for setting yourself up for a successful night’s sleep:

Be conscious of your circadian rhythm

“Exposure to light helps us know whether we’re starting the day or ending it,” she says. “Waking up to daylight first thing helps regulate your circadian rhythm, and avoiding bright lights in the evening helps your body understand it’s time to wind down.”

Support your internal body clock

Routine is your best friend when it comes to sleep. “Try to keep your meals, wake time, and bedtime consistent. This trains your body to understand when it’s time to rest,” says Marion.

Avoid caffeine & opt for herbal teas

If you’re reaching for a strong coffee after lunch - stop. “Caffeine stays in your system for hours. I always recommend avoiding it after midday,” she warns.

Instead, teas like Pukka’s Night Time blend, with calming herbs like valerian root, lavender, and oat flowering tops, help ease your body into rest. “The ritual of preparing and sipping tea can be as calming as the ingredients themselves.”

Avoid screen time

Pukka’s own research found that 32 per cent of people blame screen time for poor sleep. The blue light mimics daylight, disrupting melatonin production. “Swap scrolling for reading,” suggests Marion.

Understand your body

Most importantly, she says: “No two people are the same. What works for one person might not for another. Be patient, experiment, and really listen to your body.”

The verdict

I have been swapping a normal caffeinated cup of tea for a night-time version for months now, and I see it as a bit of a ritual. Perhaps it's a placebo, but I really think it helps to relax at the end of the day.

Whether you're a hardcore herbal tea fan or not, the one major thing that stood out was how I looked forward to it at the end of the day, almost as a bit of a conclusion and signal for my body that it's time to rest.

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