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 (chamomile + valerian on a malted base, 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.

Yes, completely. It uses no Camellia sinensis (true tea) base, the malty body comes from chicory and other roasted ingredients, not from black tea, so there is no caffeine to remove.