For me, menopause felt like a wild ride—hot flashes, sleepless nights, mood swings, and digestive drama. But here’s a little secret I’ve discovered: a warm cup of herbal tea can go a long way.

Herbal blends crafted specifically for menopause offer natural, soothing support for your changing body. Not only are they effective, but they also turn daily wellness into a moment of joy.

herbal tea for menopause symptoms

Top Herbal Teas for Menopause Relief

  • Sage – Reduces hot flashes and night sweats

  • Chamomile and Valerian Root – Promote restful sleep and relaxation

  • Lavender and Lemon Balm – Ease mood swings and stress

  • Red Clover – Contains phytoestrogens to support hormone balance

  • Peppermint and Ginger – Soothe digestion and bloating

Why Choose a Blend?

  • Targets multiple symptoms at once (sleep, mood, digestion)

  • Herbs work synergistically for enhanced effectiveness

  • Blends are often tastier and more enjoyable to sip

    herbal tea blend for menopause relief

Suggested Daily Herbal Tea Routine

  • Morning: Peppermint for energy and digestion

  • Afternoon: Lemon balm or sage for calm and hormonal support

  • Evening: Chamomile and valerian root for restful sleep

Which Herbal Tea Should I Try for Menopause Symptoms?

If you’re navigating menopause and wondering which herbal tea might help ease hot flashes, mood swings, or sleepless nights—you’re in the right place.

Menopause brings change, but it also offers an invitation: to slow down, tune in, and support your body in a new way. Herbal tea became part of my own wellness ritual, and now, I couldn’t imagine life without it. It’s warm, grounding, and reminds me daily that healing doesn’t have to be hard.

Let’s explore some of the best herbal allies for menopause and how you can begin using them today.

flowers and other herbs for menopause tea

Herbal Allies for Menopause Support

Sage – For Hot Flashes and Night Sweats
Used for centuries by wise women across cultures, sage helps cool the body and calm the nervous system. Studies show it can reduce the intensity and frequency of hot flashes.

a warm cup of tea to relax from menopause symptoms


Try sipping sage tea in the afternoon or early evening when your internal thermostat starts acting up.

Chamomile and Valerian Root – For Restful Sleep
Even years after menopause, sleep can be elusive. Chamomile calms the mind, and valerian helps you drift into deeper rest.
Brew this blend about 30 minutes before bed. Bonus points if you light a candle and unwind with a book. Our Bright Peace bedtime blend combines both herbs and tastes as soothing as it sounds.

chamomile flowers used to help women sleep

Lavender and Lemon Balm – For Mood Swings and Stress
Mood swings are real. These gentle herbs support emotional balance and help reduce anxiety and overwhelm.
Try sipping in the afternoon or during a stressful moment. Our Bright Peace daytime blend is a lovely coffee alternative.

Red Clover – For Hormonal Support
Red clover is rich in plant-based estrogens and may help with dryness, fatigue, and hot flashes.
If you’re on hormone-sensitive medications, be sure to consult your healthcare provider before adding it to your tea routine.

Peppermint and Ginger – For Digestion and Bloating
Menopause can affect digestion. These two herbs ease bloating, gas, and digestive discomfort.
A cup after dinner can make your belly (and your mood) feel so much better.

ginger tea helps relieve the symptoms of menopuase

Why Choose a Blend Instead of Just One Herb?

Blends are like a supportive team—each herb brings its own benefit, and together, they work in harmony to bring relief across different symptoms.

Think of it this way:
-One herb might help you sleep.
-Another can soothe your nerves.
-A third may help your digestion.

Herbal Loose-Leaf Tea Menopause tea

Together, they’re more effective—and tastier—than any single ingredient. Our Bright Peace blends were crafted to work this way: each one is designed to support your body’s changing needs through midlife and beyond.

How to Build a Tea Ritual That Supports You

You don’t need an elaborate routine. Start with just one cup a day and tune in to how you feel. Here’s a simple schedule that many of women enjoy:

  • Morning: Peppermint to energize and support digestion

  • Afternoon: Sage or lemon balm to calm and cool

  • Evening: Chamomile or valerian root to ease into restful sleep

However, if you don't have time to buy all these different herbal teas.  We have you covered with our herbal blends created just for women. 

wise woman drinking herbal tea for health

More Than a Drink—A Way of Life

Herbal tea is more than a wellness trend—it’s a simple, powerful way to support yourself naturally just like wise women of the past. 

  • No caffeine crashes—just steady, calm energy

  • Many blends are organic and environmentally conscious

  • It’s an easy, beautiful form of daily self-care
herbs in a jar before they are used in tea

Final Sip

Menopause isn’t the end of feeling good—it’s the beginning of tuning into your body in a deeper, more loving way. Herbal tea is one of the gentlest, most effective tools I know for supporting that journey.  If you have made it this far, we are sisters on this journey!  I think you will enjoy the article explores tea has a healthy coffee alternative.  

Disclaimer:
Every woman’s experience with menopause is unique, and what works for one person may not work for another. Always consult with a trusted healthcare provider before making any changes to your wellness routine. You deserve to feel informed, supported, and empowered to make the choices that are best for your body and life.