Does Chamomile Tea Help You Sleep?

Yes. Chamomile tea helps you sleep by calming your brain through a compound called apigenin, and a 2024 meta analysis of 10 clinical trials found it improves sleep, especially helping people stay asleep and wake less during the night.* [1] [2] It is naturally caffeine-free, gentle enough for every night, and one of the most researched sleep herbs in the world.

Here is exactly how it works, what the research shows, and how to drink it for the best results.

How Chamomile Helps You Sleep

Chamomile works through apigenin, a flavonoid that binds to the benzodiazepine sites on GABA-A receptors in your brain.* [2] [3] These are the same receptors targeted by prescription calming medicines. When they are activated, your nervous system quiets, mental chatter eases and drifting off becomes easier.*

Chamomile also delivers alpha-bisabolol and chamazulene, aromatic compounds that soothe the body and relax the digestive tract, so a heavy evening does not keep you awake.* [2] Learn more on our chamomile ingredient page.

Then there is the ritual. A warm, caffeine-free cup 45 minutes before bed becomes a nightly signal that the day is over. Chemistry plus ritual is why chamomile has lasted thousands of years as the world's favourite bedtime tea.

What the Research Shows

Chamomile has one of the strongest evidence bases of any sleep herb.*

• Better sleep, fewer night wakings: a 2024 systematic review and meta analysis of 10 clinical trials with 772 participants found chamomile improved sleep, with the clearest benefit for staying asleep and waking less during the night.* [1]
• Better sleep quality: a separate meta analysis of randomized trials found a significant improvement in sleep quality with chamomile.* [4]
• Chamomile tea specifically: in a randomized trial of sleep-disturbed new mothers, drinking chamomile tea for two weeks improved sleep quality and eased symptoms of low mood.* [5]
• Calmer mind: in a long term clinical trial, chamomile reduced symptoms of generalized anxiety and helped prevent them from returning.* [6] That matters, because an anxious, racing mind is one of the most common reasons people cannot fall asleep.

How to Use Chamomile Tea for Better Sleep

Drink one cup about 45 minutes before bed, steeped covered for 5 to 7 minutes, every night.

• Cover your cup: chamomile's calming aromatic oils escape in the steam. A saucer on top keeps them in your tea.
• Give it the full steep: flowers release their compounds slowly, so 5 to 7 minutes beats a quick dunk.
• Be consistent: the sleep benefit builds with nightly use, and your body learns to associate the ritual with rest.*

Full method in How to Make Chamomile Tea.

Chamomile Works Even Better With Valerian

For the strongest sleep support, pair chamomile with valerian root.* Chamomile calms a busy mind; valerian's valerenic acid binds to GABA-A receptors and is linked to falling asleep faster and better sleep quality.* [7] [8] Together they cover both halves of a good night: getting to sleep and staying there.

That is exactly how we built Sleep Restore Tea: chamomile and valerian root leading, with peppermint, spearmint, lemongrass, hibiscus, rosehip and blue cornflower making it a cup you will look forward to every night. Compare the two herbs in Chamomile vs Valerian for Sleep.

The Avodah Moment: Let the Day Go

Avodah means devotion and service. You give yours all day to the people and the work you love. Chamomile is an invitation to turn that devotion back toward yourself before you sleep.

Brew your cup and cover it. While it steeps, set your phone face down and breathe: in for four, out for six. Then hold the warm mug in both hands and breathe in that soft, apple-like scent. Whatever today asked of you, it is finished. Nothing else needs you right now.

You cannot pour from an empty cup. Tonight, this is where you fill yours.

Shop Sleep Restore Tea

Who Should Take Care

Chamomile is very well tolerated. If you are allergic to ragweed, daisies, or marigolds, choose a chamomile-free blend. If you take blood thinners or sedatives, or are pregnant or nursing, check with your healthcare provider first. More in Is Chamomile Tea Safe?

Frequently Asked Questions

Does chamomile tea really help you sleep?

Yes. Its apigenin binds to the brain's calming GABA-A receptors, and a 2024 meta analysis of 10 clinical trials found chamomile improved sleep, especially staying asleep.*

How long before bed should I drink chamomile tea?

About 45 minutes, so the compounds have time to work and you can visit the bathroom before lying down.

How many cups should I drink for sleep?

One cup in the evening is ideal. Chamomile is caffeine-free, so a second cup will not keep you awake.

Is chamomile or valerian better for sleep?

Chamomile is best for a busy, anxious mind; valerian is stronger and best for deep, uninterrupted sleep. Sleep Restore Tea uses both.*

How quickly does chamomile tea work?

Many people feel calmer within the hour, and the sleep benefit builds with consistent nightly use.*

Does chamomile tea help you stay asleep?

Yes. Staying asleep and waking less during the night was the clearest benefit in the 2024 meta analysis of chamomile trials.*

References

1.          Kazemi A, Shojaei-Zarghani S, Eskandarzadeh P, Hashempur MH. Effects of chamomile (Matricaria chamomilla L.) on sleep: a systematic review and meta-analysis of clinical trials. Complement Ther Med. 2024;84:103071. https://www.sciencedirect.com/science/article/pii/S0965229924000591

2.          Srivastava JK, Shankar E, Gupta S. Chamomile: a herbal medicine of the past with bright future. Mol Med Rep. 2010;3(6):895-901. https://pmc.ncbi.nlm.nih.gov/articles/PMC2995283/

3.          Viola H, Wasowski C, Levi de Stein M, et al. Apigenin, a component of Matricaria recutita flowers, is a central benzodiazepine receptors-ligand with anxiolytic effects. Planta Med. 1995;61(3):213-216.

4.          Hieu TH, Dibas M, Surya Dila KA, et al. Therapeutic efficacy and safety of chamomile for state anxiety, generalized anxiety disorder, insomnia, and sleep quality: a systematic review and meta-analysis. Phytother Res. 2019;33(6):1604-1615. https://pubmed.ncbi.nlm.nih.gov/31006899/

5.          Chang SM, Chen CH. Effects of an intervention with drinking chamomile tea on sleep quality and depression in sleep disturbed postnatal women: a randomized controlled trial. J Adv Nurs. 2016;72(2):306-315.

6.          Mao JJ, Xie SX, Keefe JR, Soeller I, Li QS, Amsterdam JD. Long-term chamomile (Matricaria chamomilla L.) treatment for generalized anxiety disorder: a randomized clinical trial. Phytomedicine. 2016;23(14):1735-1742. https://www.sciencedirect.com/science/article/abs/pii/S094471131630188X

7.          Benke D, Barberis A, Kopp S, et al. GABA A receptors as in vivo substrate for the anxiolytic action of valerenic acid, a major constituent of valerian root extracts. Neuropharmacology. 2009;56(1):174-181. https://pubmed.ncbi.nlm.nih.gov/18602406/

8.          Leathwood PD, Chauffard F, Heck E, Munoz-Box R. Aqueous extract of valerian root (Valeriana officinalis L.) improves sleep quality in man. Pharmacol Biochem Behav. 1982;17(1):65-71. https://pubmed.ncbi.nlm.nih.gov/7122669/