Does Chamomile Tea Help You Sleep?

For many of us, a warm cup of chamomile tea is the perfect way to unwind before bed. Known for its gentle, calming qualities, it’s long been a favourite for helping people relax and drift off to sleep. But does it really work? In this article, we’ll explore what chamomile is, how it may support sleep, and how to enjoy it as part of your bedtime routine.

Chamomile is a group of daisy-like flowers from the Asteraceae family, best known for their gentle, calming properties. The part we use for tea is the dried flower, which is steeped to create a soothing herbal infusion. For centuries, chamomile has been enjoyed to calm the nerves, ease digestive discomfort, and gently encourage relaxation. Its mild, mellow flavour and comforting effect have made it a firm favourite in the herbal tea market.

In short: yes, chamomile tea can help support better sleep, particularly if your struggles are linked to stress or anxiety. It isn’t a cure for severe insomnia, but studies show it may bring small to moderate improvements in sleep quality. Here’s some more detailed information around how and why it can support your slumber:

• Rich in calming compounds – Chamomile is packed with flavonoids such as apigenin, which interact with the brain’s GABA receptors – the same calming system targeted by some anti-anxiety medicines. This helps calm the nervous system, easing racing thoughts and preparing the body for rest.
• Helps reduce anxiety and stress – Since anxiety is one of the biggest barriers to falling asleep, chamomile’s natural ability to calm the mind and soothe nerves can be especially helpful. Studies have shown it can ease nervous tension and create the mental calm needed for better sleep.
• Improves subjective sleep quality – Reviews of clinical trials suggest chamomile is linked to moderate improvements in how well people feel they sleep, whether they have sleep problems or not.
• Can help you fall asleep faster – In one study, people who drank chamomile fell asleep an average of 16 minutes quicker than those who took a placebo.
• Supports older adults – Supplementing with chamomile has been shown to improve sleep quality in elderly nursing home residents, a group often prone to disrupted sleep.
• Promotes restorative rest – Beyond helping people drift off, some research using chamomile extract and capsules has shown benefits like less daytime fatigue and better overall well-being, suggesting a deeper, more restorative sleep.

In addition to its potential sleep-promoting effects, chamomile offers other health perks, including:

• Anxiety relief – Several trials show reductions in anxiety symptoms after drinking chamomile tea.
• Soothes digestive discomfort – Chamomile has traditionally been used to relieve digestive upset, bloating, stomach cramps, and gas.
• Anti-inflammatory and antioxidant effects – The flavonoids and phenolic compounds in chamomile can help neutralise free radicals and reduce low-level inflammation.
• Menstrual comfort – Some evidence suggests chamomile may relieve menstrual cramps and associated emotional symptoms.
• Skin and wound healing – Chamomile extracts are used in skincare to soothe inflammation or irritated skin, either topically or in compresses.
• Supporting mood – In postpartum women, chamomile added to routine care modestly improved both sleep and mood scores in some trials.

Discover more natural sleep aids and home remedies on the Sleep Matters Club.

In short, chamomile tea can be a gentle, natural way to relax and support better sleep, especially if stress or anxiety keeps you awake. While it’s not a cure for serious insomnia, enjoying a cup as part of your calming bedtime routine can help you feel more rested and ready for the night ahead.