Sit Down with a Cup of Tea Before Bed루틴일상

Making tea can be one more job you do standing up: boil the kettle, answer a message, take a sip, move on. Try giving the cup a few minutes of your full attention instead.

Choose a comfortable chair outside the bedroom. Make a small caffeine-free drink you already enjoy and let it cool enough to sip safely. Put your phone aside. You don't need a special tea set or a formal ceremony.

Stay with the cup

Notice the warmth of the mug and the taste of the first sip. If tomorrow's tasks come to mind, jot down anything important, then return to your drink. Silence is welcome, but it isn't a requirement; this can also be a quiet moment shared with someone else.

Ten minutes is a loose guide. Finish when you've had enough, rinse the cup, and move on with getting ready for bed. You don't need to force yourself to finish it or drink more than feels comfortable.

Tea isn't a treatment for sleep problems, and herbal ingredients aren't suitable for everyone. Choose something you know agrees with you. The part worth keeping is the pause: one chair, one cup, and no need to hurry to the next thing.