Chamomile Tea for Sleep: Does It Really Work?

Quick answer

Chamomile tea is a gentle, low-risk drink that many people find relaxing before bed. A few small studies suggest it may improve how well people feel they slept, and there is some evidence it eases mild anxiety. It has not been shown to help people fall asleep faster or stay asleep longer in a measurable way, and it is not a treatment for chronic insomnia.

If a warm cup of chamomile is part of a calm bedtime routine that helps you wind down, it is a reasonable thing to try. Just keep your expectations modest.

What chamomile is

Chamomile tea is usually made from the dried flowers of German chamomile (Matricaria chamomilla), a daisy-like plant. Roman chamomile is a related plant used less often. The flowers contain several active compounds, and one of them, apigenin, attaches to the same brain receptors (benzodiazepine sites on GABA-A receptors) that some sleep and anti-anxiety medicines act on, although much more weakly. That is the most common explanation for chamomile's calming reputation.

What the research says

Sleep

The research on chamomile and sleep is small and mixed:

• A 2019 systematic review in Phytotherapy Research pooled the few randomised trials available. Chamomile improved sleep quality scores compared with control groups, but it made no significant difference to standard measures of insomnia.
• One trial in women who had recently given birth found that drinking chamomile tea daily for two weeks improved sleep quality and symptoms of depression. The benefit faded after the women stopped drinking it.
• A trial in adults with chronic insomnia, using a chamomile extract twice daily, found no meaningful difference from placebo in how long it took to fall asleep or total sleep time.
• Studies in older adults in care homes have reported better sleep quality scores with chamomile extract, but these studies were small and short.

Anxiety

Chamomile has slightly better evidence for anxiety than for sleep. In trials of people with mild to moderate generalised anxiety disorder, chamomile extract reduced anxiety symptoms more than placebo, and a longer follow-up study suggested it might reduce relapse. These trials used standardised extract capsules, not tea, so the dose was higher and more consistent than a typical cup.

Because worry is a common reason people struggle to sleep, any effect on anxiety could indirectly help with sleep.

What this means

Overall, the evidence is limited: small studies, different products and doses, and mostly self-reported outcomes. It is reasonable to say chamomile may help some people feel calmer and sleep a little better. It is not reasonable to expect it to fix a serious sleep problem.

How to use chamomile for sleep

• Make it strong enough. Use one tea bag or 1 to 2 heaped teaspoons of dried flowers per cup of just-boiled water. Cover and steep for 5 to 10 minutes; covering keeps the aromatic oils in.
• Drink it 30 to 60 minutes before bed, as part of a wind-down routine.
• Watch the volume. A large mug right before bed can wake you up later to go to the toilet. A small cup earlier in the evening may suit you better.
• Be consistent. In the studies that showed a benefit, people took chamomile daily for at least one to four weeks.
• Skip the sugar or honey close to bedtime, or brush your teeth afterwards.

Chamomile works best alongside good sleep habits: a regular wake-up time, a cool, dark room, less screen time before bed, and no caffeine after early afternoon.

Possible side effects and interactions

Chamomile tea is very safe for most adults. Possible problems include:

• Allergic reactions. Chamomile belongs to the daisy family (Asteraceae), along with ragweed, chrysanthemums and marigolds. People allergic to these plants may react to chamomile, from skin rashes to, rarely, severe allergic reactions.
• Drowsiness when combined with alcohol, sleeping pills or other sedating medicines.
• Possible interaction with blood thinners. There are case reports of increased bleeding risk in people taking warfarin and large amounts of chamomile. If you take an anticoagulant, check with your doctor or pharmacist before drinking chamomile regularly.
• Possible interaction with ciclosporin and some other medicines broken down by the liver, based on limited evidence.

Who should avoid it

• People with a known allergy to chamomile or other daisy-family plants
• People taking warfarin or other blood thinners, unless their doctor agrees
• Pregnant women should stick to occasional, normal tea amounts and avoid concentrated extracts, because safety in pregnancy has not been well studied
• Young children: occasional weak tea is generally considered fine, but check with a doctor before giving chamomile regularly to a baby or toddler

When to see a doctor

See a doctor if:

• Poor sleep has lasted more than three months, or is affecting your work, mood or safety (for example, falling asleep while driving)
• You snore loudly, someone has noticed you stop breathing during sleep, or you wake up gasping. These can be signs of sleep apnoea, which needs proper assessment.
• You feel low, anxious or hopeless most days
• You have restless, uncomfortable legs at night, or pain that keeps you awake
• You are relying on alcohol or sleeping tablets to sleep

For long-term insomnia, cognitive behavioural therapy for insomnia (CBT-I) is the first-line treatment recommended by sleep experts, and it works better than herbal remedies or sleeping pills over the long run.

Frequently asked questions

Is chamomile tea safe to drink every night?

For most healthy adults, yes. Regular nightly use in normal tea amounts is not known to cause harm. Check with a pharmacist first if you take regular medicines.

Does chamomile tea contain caffeine?

No. Pure chamomile tea is naturally caffeine-free. Check the label of blends, which sometimes include green or black tea.

Is chamomile extract better than tea?

Extracts deliver a larger, standardised dose and were used in most anxiety studies. They are also more likely to interact with medicines. For sleep, tea is a sensible place to start.

Can I give chamomile tea to my child?

Weak, cooled chamomile tea is often used for children, but evidence on benefits is very limited. Do not give it to babies in place of milk, and check with your doctor for regular use.

References

• National Center for Complementary and Integrative Health (NCCIH). Chamomile. https://www.nccih.nih.gov/health/chamomile
• Hieu TH, et al. Therapeutic efficacy and safety of chamomile for state anxiety, generalized anxiety disorder, insomnia, and sleep quality: a systematic review and meta-analysis. Phytotherapy Research, 2019.
• Chang SM, Chen CH. Effects of an intervention with drinking chamomile tea on sleep quality and depression in sleep disturbed postnatal women. Journal of Advanced Nursing, 2016.
• Mao JJ, et al. Long-term chamomile therapy for generalized anxiety disorder: a randomized clinical trial. Phytomedicine, 2016.
• Zick SM, et al. Preliminary examination of the efficacy and safety of a standardized chamomile extract for chronic primary insomnia. BMC Complementary and Alternative Medicine, 2011.