Sleep & Bedtime Tea UK, caffeine-free and decaf wind-down, every blend.

Effects are modest. Chamomile and valerian have the most published evidence for mild sedation; lavender and lemon balm show smaller effects. The bigger benefit for most people is the bedtime routine itself, a warm caffeine-free drink half an hour before bed, away from screens, signals the brain to wind down.

For a strong herbal hit, Pukka Night Time (lavender + valerian + oats). For a more conventional mug-shaped experience, Yorkshire Tea Bedtime Brew (decaffeinated black tea with lemon balm, lemongrass, nutmeg and vanilla, so it tastes more like normal tea than herbal). For pure chamomile, Twinings Pure Camomile or Pukka Three Chamomile.

Most are, but check the ingredients on the box. Chamomile is generally considered safe in moderate amounts. Valerian is sometimes flagged as caution-during-pregnancy because evidence is limited; pregnancy guidelines vary. If unsure, ask your midwife, and stick with single-ingredient chamomile or peppermint to keep it simple.

Roughly 30-60 minutes before bed. Earlier than that and the effect has worn off by the time you turn in; later and the bathroom trip cancels out the benefit.

No. It is decaffeinated black tea with lemon balm, lemongrass, nutmeg and natural vanilla flavouring, so it is low in caffeine but not naturally caffeine-free. Taylors does not publish an exact milligram figure per mug.