A warm cup of chamomile is one of the oldest evening rituals around. Research suggests it may help you relax, support sleep a little and settle digestion, but it is not a cure for poor sleep. Here is how to prepare it, when to drink it, who should be careful and what to do if sleep problems continue. (Based on the insights of MarioLAB)
Key Takeaways
- Chamomile contains apigenin, which acts on brain receptors linked to calm. Sleep studies are small and the effect is modest.
- Use 1 to 2 teaspoons of dried flowers per cup, cover for 5 to 7 minutes, strain and drink warm.
- After 50, avoid large amounts right before bed because of nighttime urination.
- Chronic insomnia can come from sleep apnea, pain, menopause, medicines, stress, thyroid issues and more, so it needs medical attention.
- People allergic to ragweed or daisies, or who take sedatives or blood thinners, should check first.
What Chamomile May Do
Chamomile is one of the most widely used herbal teas, valued for relaxation, sleep and digestion. It contains apigenin, a compound that binds to some of the same brain receptors involved in calming and sleepiness. Studies on chamomile and sleep are mostly small and the effects are modest, so it is best thought of as a gentle part of an evening routine, not a sleep medicine.
How to Make It
- Use 1 to 2 teaspoons of dried chamomile flowers per cup.
- Pour over hot water and cover the cup for 5 to 7 minutes so the aromatic compounds stay in.
- Strain and drink it warm.
Timing After 50
Drink it in the evening, but a bit earlier rather than right at bedtime. After 50, large amounts of liquid close to bed can lead to waking at night to urinate, which defeats the purpose. A small cup 30 to 60 minutes before bed is usually enough.
The Sleep Problems It Will Not Fix
Chamomile is not a treatment for chronic insomnia. Long-lasting poor sleep can come from sleep apnea, chronic pain, menopause, medicines, frequent nighttime urination, stress, anxiety, depression or thyroid problems. If you sleep badly most nights for weeks, talk to your doctor.
An evening routine works better with other habits: less caffeine late in the day, dimmer light in the evening, no phone in bed, avoiding heavy late meals and keeping a regular bedtime.
Who Should Be Careful
- Allergies: people allergic to ragweed, chrysanthemums, daisies or related plants can react to chamomile.
- Medicines: chamomile may add to the effect of sedatives and may interact with blood thinners. Check with a doctor or pharmacist, especially before using concentrated extracts.
- Pregnancy: ask your doctor before regular use.
Frequently Asked Questions
Does chamomile tea help you sleep?
Small studies suggest a modest effect on relaxation and sleep quality, likely partly through apigenin. It is not a treatment for chronic insomnia.
How do I make chamomile tea properly?
Use 1 to 2 teaspoons of dried flowers per cup, cover with hot water for 5 to 7 minutes, strain and drink warm.
When should I drink it?
In the evening, but earlier than right at bedtime. A small cup 30 to 60 minutes before bed helps avoid waking to urinate.
Who should avoid chamomile?
People allergic to ragweed, chrysanthemums or daisies, those taking sedatives or blood thinners, and pregnant women should check with a doctor first.
Evening Tea Checklist
- ☐ Use 1 to 2 teaspoons of dried flowers per cup
- ☐ Cover and steep 5 to 7 minutes
- ☐ Drink a small cup 30 to 60 minutes before bed
- ☐ Cut late caffeine and dim lights
- ☐ Keep phones out of bed
- ☐ Check with your doctor about allergies, sedatives and blood thinners
- ☐ See a doctor if poor sleep lasts for weeks
This article is for general educational purposes and is not a substitute for personalized medical advice. Chamomile is not a treatment for insomnia or any medical condition. Check with your doctor if you take sedatives or blood thinners, have plant allergies or are pregnant.