An evening calm ritual with tea
In the evening pick a warm caffeine-free drink (rooibos, herbal tea), the same cup and 10 minutes without a screen. Caffeine has a half-life of 3–7 hours, so have your last caffeinated cup much earlier.
What you need
- Rooibos or herbal tea
- A cup you like
- 10 minutes in the evening without a screen
How to make it
- Choose a caffeine-free drink: rooibos or herbal tea (check the pack).
- Brew it and wait without your phone; making the tea is part of the ritual.
- Before the first sip take 3–5 slow breaths in and out.
- Drink slowly, at the same time each day.
How much caffeine
Rooibos contains no caffeine and most herbal teas do not either, but not all, so check the pack. Black tea has 14–48 mg per cup, green 11–29 mg.
Tips
- This is a ritual idea, not a treatment: if anxiety or sleep problems persist, see a doctor.
- Rooibos latte works well when you want a warm “coffee” in the evening.
FAQ
Does tea help you calm down?
We write about a ritual (a warm drink, a pause), not a medical effect. Teas with caffeine can interfere in the evening, so choose caffeine-free.
When should I have my last caffeinated cup?
Caffeine stays for a half-life of 3–7 hours, so for many people earlier is better. The last-cup tool helps estimate.
Also useful
Sources
- EUFIC: EFSA opinion on the safety of caffeine (2015)
- Mayo Clinic: Caffeine content for coffee, tea, soda and more
- Wikipedia: Rooibos
- Caffeine Informer: Herbal tea caffeine content
Caffeine figures come from our database (checked 2026-10-24) and vary with the tea and brewing. General information, not medical advice. Amounts in recipes are only a starting point; adjust to taste.