If you’ve been around here for long, you know that I am 100% dedicated to sleep. I am not afraid to go orange-alien faced to combat sleep-busting blue-light, slather butter on my body if it will increase sleep-promoting magnesium, or even drink bananas (B.A.N.A.N.A.S.).
So you can bet I jumped at the chance to work with registered herbalist Lori Valentine Rose, RH (AHG), a professor at Hill College’s Holistic Wellness Pathway, to create a homemade, evidence-based, five-flavor dust to ship me (and you) right off to sleep (and away from counting sheep).
What is sleep dust?
You’re probably no stranger to sleepy tea recipes, but there are probably nights when you feel tired and wired – that is, too tired to bother with brewing and straining a cup a tea, but too wired to drift off to sleep. Sleep dust is similar to this mushroom coffee packet – which I keep in my purse at all times just in case I need an emergency cup of coffee – only instead of promoting alertness, it’s an instant cup of powerful sleep promoting herbs.
This recipe is super simple to prepare – just stir the powder into hot water and sip your way to sleepiness.
About the ingredients
Traditional Chinese Medicine considers all herbal formulas to be incomplete until they are composed of all five flavor profiles: aromatic, sour, bitter, salty, and sweet. Five-flavor formulations ensure that all the diverse benefits the plant world has to offer are included in every remedy.
This sleep dust not only contains herbs that modern research has found helpful in setting you adrift to dreamland, but also follows traditional TCM methods of creating a complete five-flavor formula. Here’s what we’ll be incorporating:
Aromatics
Aromatics are known to be relaxing and antispasmodic, perfect ingredients for easing stress and tension in our magic formula. (Nolan et. al., Lis-Balchin et. al.) The aromatics in the spotlight are:
- Lavender – Famous for its ability to improve sleep quality, you can bet lavender debuts in our five-flavor sleep dust. Researchers have found that volunteers who inhaled lavender oil before bed experienced increased theta and alpha brainwave activity during sleep, allowing volunteers wake up feeling more refreshed. (Lytle) It has also been shown to support a relaxed state by decreasing heart rate and blood pressure. Lavender is given the highest safety rating in the Botanical Safety Handbook, 2nd edition.
- Catnip – This herb doesn’t just send your family pet off to bliss; it’s what herbalists call a “relaxing nervine”, which means that it helps create a sense of peace, calms overstimulation, and eases forehead tension and motion sickness. Catnip is also slightly sedative, and is often sipped as a tea before bed to help with sleep. Catnip is given the highest safety rating in the Botanical Safety Handbook, 2nd edition.
Sour
In Chinese medicine, the sour flavor is thought to be calming. It’s also known to contain anti-oxidants and organic acids that support digestion, easing tummy troubles that might be preventing sleep. Our spotlight sour herb is:
- Lemon Balm – Named for it’s bright, lemony flavor, lemon balm “has long been treasured for its calming and relaxing properties. Herbalists classify it as a relaxing nervine, an herb that relaxes, soothes, and supports the nervous system.” (de la Foret) Lemon balm is given the highest safety rating in the Botanical Safety Handbook, 2nd edition.
Bitter
Bitter herbs have been banished to the outskirts of society in recent decades, but the bitter flavor is known to support balanced blood sugar. When blood sugar is out of balance, we can wake up in hypoglycemic stress in the middle of the night. Using bitters to keep our blood sugar on an even keel can help us get a full-night’s slumber. Our bitter herb is:
- Chamomile – “For years I was wrong about chamomile,” writes herbalist Rosalee de la Foret, “I thought of it as gentle and therefore, weak. I thought that because it was safe enough for little ones (like Peter Rabbit), it wasn’t effective for the more serious problems of adults. But that is the beautiful secret of chamomile. As beloved herbalist Rosemary Gladstar so wisely says, ‘Chamomile demonstrates to us that gentle does not mean less effective.” (de la Foret)
She continues by saying that “Drinking a cup of chamomile tea is like getting a warm hug from a loved one. It can help you relax and unwind after a stressful day, decrease pain caused by muscle tension or spasms, and strongly reduce inflammation. Chamomile’s best gifts are that it is gentle while simultaneously offering profound relief.” (de la Foret)
Chamomile is given the highest safety rating in the Botanical Safety Handbook, 2nd edition. However, chamomile is in the aster family (think ragweed), so if you have a a ragweed allergy it’s probably best to avoid it.
Salty
Salty herbs don’t make their way into many sleep formulas, but there is a benefit to including this flavor in our sleep dust. The salty flavor profile signifies the presence of minerals, and minerals support neurotransmitter formation. Instead of reaching for potentially habit-forming melatonin, frequent use of nutritive, “salty” herbs can provide the building blocks your body needs to make its own sleep neurotransmitters. We’ll be using:
- Oatstraw – This nutritive herb is used for long-term relaxation and nervous system support, which is crucial for letting go of daily stressors that tend to rob us of our peaceful dreams. This might be because it is high in magnesium, known as the “magic mineral” for inducing calm. (Pederson) Oatstraw can be used in amounts as high as 1 ounce per day, so if all the bitter and sour flavors are offending your tongue, you can increase the amounts to balance out the flavors. Oatstraw is given the highest safety rating in the Botanical Safety Handbook, 2nd edition.
Sweet
Sweet herbs generally build up the body over the long term, but here we are including this flavor to balance out the bitter sleep-inducing magic and to provide that five-flavor balance. And so you can have sweet dreams, of course. Our spotlight herb is:
- Stevia – Stevia should be used in its whole-herb form because refined versions often contain unwanted additives and fillers. You can use a little, or you can use a lot, so feel free to experiment and find your own dose of this sweet herb. Stevia is given the highest safety rating in the Botanical Safety Handbook, 2nd edition.
How to Use Sleep Dust
Thanks to the diversity of herbs in this formula, this five-flavor sleep dust supports sleep via multiple biological pathways. Stir 1.5 teaspoons (or more if desired) into once cup of hot water in the evening when you’re feeling tired but can’t unwind, when your tight neck, back, and shoulder muscles are preventing deep, restful sleep, or when stomach upset is preventing you from relaxing.
How To Make Five Flavor Sleep Dust
Equipment
Ingredients
- 3 tbsp plus 1 tsp lavender powder (aromatic sleep dust)
- 3 tbsp plus 1 tsp catnip powder (aromatic sleep dust)
- 2 tbsp chamomile powder (bitter sleep dust)
- 3 tbsp plus 1 teaspoon lemon balm leaf powder (sour sleep dust)
- 2 tbsp oatstraw powder (salty sleep dust)
- 1 tsp whole stevia leaf powder (sweet sleep dust)
Instructions
- Stir in 1.5 teaspoons – 1 tablespoon dream dust into 1 cup of water (you don’t want more water than that right before bed). I prefer a stronger tea so I use 1 tablespoon and stir a few times as I sip to keep the powder from settling to the bottom. Sip your way to sleepiness. 🙂
Nutrition
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This article was medically reviewed by Dr. Mariza Snyder, a functional practitioner. As always, this is not personal medical advice and we recommend that you talk with your doctor.
About the authors: This article was coauthored by Heather Dessinger and Dr. Lori Valentine Rose (PhD). Dr. Rose, PhD is a college biology, nutrition, herbal, and wellness instructor, Certified Nutrition Professional (CNP), Registered Herbalist with the American Herbalist Guild, and is Board Certified in Holistic Nutrition. She created, developed, and instructs the Hill College Holistic Wellness Pathway, the most thorough, affordable, degreed wellness program in the country. She loves spreading love and light, and helping others feel awesome on the inside and out so they can live their dreams and make this world more awesome!
Natalie Tarrant
I sure wish a sample could be purchased. Thank you for sharing.
Stephanie
I would be happy to make this for you
Melissa Cuevas
Where can I buy all of these herbs at? I live in a small town so the only stores I have access to are wal mart dollar general and 2 grocery stores(United, and Homeland) can someone steer me in the right direction please?????
Annabelle
I also wonder where all these ingredients can be bought. I live in Toronto.
Carl W B
Can you get this at a health food store?
Karen
iHerb.com, Vitacost.com, mountainroseherbs.com, McCormick.com, Amazon.com and many more websites. These are the ones that I use the most but there are many more out there.
Carol L
There are lots of online companies that sell herbs. I like Mountain Rose Herbs, (I live where they are so I can just go pick up my orders locally) but a friend likes Starwest Botanicals. (She is in the southwest) I have also purchased from: Bulk Herb Store, Bulk Apothecary, then there are these which I have bookmarked, but not purchased from: JCrowe Marketplace, Hyperion Herbs; the list goes on. Just be sure your herbs are sourced ethically, are organic and non GMO.
As for Canada, you’ll just need to do a search engine to find herb sources near where you are.
Carol L
Oh, I almost forgot, often your local organic store carries bulk herbs.
Chrissy
I would love to purchase a sample of this , prior to buying all the ingredients as currently my budget is very tight. Any ideas where I can do so? Thank you so much!!!
Dawn
What could I replace the chamomile with?
Ozaria
I agree to comment
Pat
Can those herbs be ground fine enough in a home blender to make dust? I have everything now except the oatstraw.
Heather
I tried grinding mine in a coffee grinder and couldn’t really get them fine enough to create a smooth texture, but if you don’t mind a bit of whole herb in your tea you certainly could.
Chris Mount
That dust consistency could be achieved using a vita mix blender with the dry ingredient container.
marian cronin
try putting the herbs in a muslin tea bag or a tea ball
Paddy Fletcher
Is there a different “bitter” that can be used other than chamomile? I am allergic to ragweed.
Thank you for this recipe, can’t wait to try it.
Michelle
Is dream dust safe during pregnancy and nursing?
Heather
I was curious about this, too. I’m nursing, so if definitely want to confirm the safety of it before purchasing any ingredients or drinking it.
Heather
All the herbs in this recipe have been given the highest safety rating in the Botanical Safety Handbook, 2nd edition. Safety Class 1A herbs are described as:
“Herbs that can be safely consumed when used appropriately.
History of safe traditional use
No case reports of significant adverse events with high probability of causality
No significant adverse events in clinical trials
No identified concerns for use during pregnancy or lactation
No innately toxic constituents
Toxicity associated with excessive use is not a basis for exclusion from this class
Minor or self-limiting side effects are not bases for exclusion from this class” (emphasis mine)
Always check with your doctor before adding herbs to your diet, and listen to your intuition to help you make the best choice for yourself.
Patti
As I read this article, I am wondering if it might help with nightly grinding my teeth? Dentist says long term habits are hard to break. I too wish there was an option to purchase a 5 day, or so sample.
Elysia
Can I just finely grind the whole herbs? Also, any alternative to stevia? Not a fan of the taste 🙁 Thanks!!
Heather
I tried grinding mine in a coffee grinder and couldn’t really get them fine enough to create a smooth texture, but if you don’t mind a bit of whole herb in your tea you certainly could. You could try honey instead of stevia.
Deborah
What about an herb grinder? Have you tried one? If so, how did it work?
Wendy
Wow, this sounds dreamy! ? I’m curious if the powder will dissolve completely in the water, or do we want to drink up every last bit of the dust?
Also, if I already have the dried herbs on hand, could I just put it in the high-speed blender to process into fine powder? Thanks!
Heather
I tried blending the whole herbs in my coffee grinder and found that the texture of the drink just wasn’t very smooth, but if you don’t mind that it would be just as effective in terms of supporting sleep. The powder will settle to the bottom if you use the higher amount suggested (1 tablespoon per 1 cup of water), but you can get around that by either stirring a few times as you sip or adding a smaller amount, like 1.5 teaspoons.
Toni Jo Ramsey
Is this safe for children? If so, how much of the Dream Dust to a cup of water?
Heather
Yes it is considered safe for children. I use 1.5 teaspoons – 1 tablespoon per 1 cup water. My kids can’t drink that much without needing to get up in the middle of the night to use the restroom, but they can drink 1/2 cup or so.
Eizabeth
I’ve been making a version using chamomile, lemon balm, and catnip. I simply make enough tea for 2-3 days using my Le Creuset French press, steeping for a few hours, straining and placing in fridge.
Teresa DeYoung
Just curious, what does it taste like?
Jamie
Thank you for this idea. Would it be just as effective to make an infusion with the whole herbs that are eventually strained instead of using powdered herbs?
Thanks!
Michelle Jefferson
This sounds amazing! I’ve seen very few tea options made as a powder and have been intrigued by them. What does mushroom coffee taste like? I’m not a coffee drinker but I do love to eat mushrooms!
Thank you for mentioning the Botanical Safety Handbook!! I’m enrolled in an herbology course and am always searching for the safety of each herb and making sure I’m away of any herb/drug interactions. I’ll check in to getting the book. 🙂
Heather
The mushroom coffee pretty much just tastes like coffee 🙂
Michelle Jefferson
Good to know. I wouldn’t have thought it would taste like coffee. Thank you 🙂
Jessica
Is there a place we can order the powders?
Heather Dessinger
Oops! There should be links in in the post but it looks like they were removed when I updated the program that formats the recipes. Adding them back now.
IB
Hello Heather, would this recipe work and have the same effect using tea leaves to make a batch of tea and drink some at night before bed?
Thank you
Cheryl Bishop
I’m not a fan of stevia either , howabout banana instead.?. If it works on me I’ll try growing them , I starting my garden soon. Thanks & GOD BLESS you from Christmas Valley Oregon
Sharon Bell Ingram
Do you add all the herbs into one recipe?
Toni Stevens
I too am wondering if a substitute for Chamomile is recommended as I have a ragweed allergy as well so Chamomile makes me ill.
Should we just leave it out?
Carol L
Check out this link:
https://www.spiceography.com/chamomile-substitute/
Often, you just need to put in a search with your question and you get literally hundreds of articles that may provide you with an answer. I just did this. The article mentions both lemon balm and lavender, which are already part of this recipe, but it also mentions passionflower( good for sleep!) and some other lesser herbs to try.
Lorrie
I would love to try this but honestly, the price to buy all of these herbs would be very expensive. Too bad there isn’t somewhere to buy some to see if it works for everyone b
Carol L
I guess if you are using other methods that you have to purchase (like OTC sleep aids, or even Rx’s), it would be pretty comparable: from MRH, 4 oz each (providing you with 24 oz of product), the cost would be $38.50, but that would give you TONS of the stuff! You could gift some or make other health and culinary recipes with the remainder. It shouldn’t go to waste.
I know for some, $39. isn’t do-able, but if you look at the benefits from this, and that you could make some for other members of your family or friends, or make other recipes, the cost would balance out.
Kim
Awesome! Now I don’t have to keep waiting on the sleep fairy to arrive, but never does, or counting sleep fairies anymore to fall asleep – lol. Got to give the dust a try.
Carol L
Hello, Heather. I am making this for a relative who suffers from sleep issues. I added in California Poppy and Passionflower, (both bitter from what I can find out….should have put something a bit different…it may taste too bitter. Oops!) as I have done lots of research on sleep issues for my family members. The Cal. Poppy is one that is recommended for severe sleep issues, as is magnolia bark, one that I chose not to include. I’ll wait to see if this helps first…Thanks for the great recipe!
Karen
Is there a good substitute for chamomile? I am allergic to it ….
L
This sounds good and all but it’s a tea and less of a dust or powder…um I think I must be missing something..do I need to grind this up or something b/c ur still going to have to strain this like a normal tea…ja a step seems to be missing for me here lol. ^_^’