Herbal & Flower Teas
Mulberry Tea
traditionally associated with calming the mind and supporting sleep quality
Why people make this tea
Life in a busy city rarely slows down, and the toll it takes on sleep is real. When you find yourself lying awake with a restless mind, Traditional Chinese food therapy has a gentle suggestion before reaching for sleeping pills: try adjusting your diet first. Mulberry tea is one of the simplest herbal teas in the repertoire — just a handful of dried mulberries, hot water, and a little patience. Bro Niu recommends it as an everyday brew for anyone whose sleep has been light, patchy, or slow to come.
The darker the dried mulberries, the better their potency — if your local herbal shop carries both lighter and darker varieties, choose the deeply coloured ones.
Who it suits / who should be cautious
- Suits those with light sleep, difficulty falling asleep, forgetfulness, or feelings of restlessness and mild anxiety
- Also traditionally associated with supporting those with anaemia, cold feet, or early signs of age-related vision changes
- Mulberries are cool in nature; people with a consistently cold constitution or loose stools should use sparingly or consult a practitioner
- Check with your doctor if you are on medications for sleep or mood conditions
Why these ingredients (the food-therapy logic)
- Dried mulberries (sang shen zi): Sweet and slightly sour, cool in nature. In Chinese food therapy, mulberries are associated with nourishing the liver and kidneys, calming internal heat, and quieting an overactive mind — a combination thought to be particularly relevant for sleep difficulties rooted in deficiency or restlessness.
Ingredients (1 cup)
| Ingredient | Amount | Notes |
|---|---|---|
| Dried mulberries (sang shen zi) | 2–3 tablespoons | Use deeply coloured black ones for best effect |
Method
- Place the dried mulberries in a cup or small teapot.
- Pour boiling water over them and steep for 5 minutes, or simmer gently for 5 minutes in a small pot.
- Drink warm. The berries can be eaten as well.
Bro Niu’s tips
Mulberry tea is one of the most fuss-free sleep-support teas around. You can brew it fresh each evening and sip it an hour or so before bed. Other teas in the same family include longan-and-jujube-seed tea (yuan rou zao ren cha) and arbor-vitae seed tea (bai zi ren cha) — all gentle options worth rotating through. Pair the tea with a regular wind-down routine and keep screens away from the bedroom for best results.
Community questions answered (selected)
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Q (Joanne): I have been drinking mulberry tea and it has helped my sleep. But today I have a mild cold — can I continue? Bro Niu: Yes, mulberry tea is fine to continue. With a mild cold, just drink plenty of water and rest well.
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Q (Joanne): After recovering from a fever last month, I now wake in the middle of the night sweating — sometimes more, sometimes less. Is there something to help? Bro Niu: Try using black beans (1 liang), floating wheat (fu xiao mai, 5 qian), and black dates (6 pieces) in 5 bowls of water, simmered down to 2 bowls. This is traditionally used to help stop night sweats. Drink for 3 consecutive days.
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Q (Yee): The dried black mulberries at my local herbal shop seem expensive. Is there a more affordable option? Bro Niu: Dried mulberries vary considerably in price between suppliers. It is worth comparing a few Chinese herb shops or looking online — the price per weight can differ significantly, so shopping around usually pays off.
Published June 30, 2014 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 3 min read.
