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. Ch