It is generally considered safe to drink 1-2 cups of chamomile tea on a daily basis for people who aren’t contraindicated due to allergies, pregnancy, or other health conditions. In addition to improving sleep quality, consistently drinking chamomile tea may promote other health benefits, including improved digestion, protection against certain cancers, regulated blood sugar, and better heart health.
Unless you’re one of the few people allergic to chamomile, it is safe to drink without the risk of toxicity or life-threatening adverse reactions. While technically, there is no such thing as having too much chamomile, significantly large doses can cause nausea, vomiting, and drowsiness.
Chamomile is a completely natural, caffeine-free herb, which means it won’t cause addiction like other caffeinated teas like black tea, green tea, or matcha tea might.
Astonishingly, more than 70 million people in the United States suffer from at least one sleep disorder, with 11% reporting a lack of quality sleep every night [1]. That’s a lot of sleep-deprived people in need of some serious help in the sleep department. Moreover, it’s estimated that around 30% of people who take prescription pills, such as Xanax and Ambien, to help them sleep better are addicted [2].
If these figures are anything to go by, it’s clear that more people need to take advantage of natural alternatives to consistently good sleep in the long term rather than temporary quick fixes that can carry some risk of abuse and overdose.
For folks who prefer a more natural approach to sleep, incorporating a relaxing bedtime ritual into your nightly routine can help you achieve this. Meditating, journaling, reading, or taking a cool shower may be effective in getting some much-needed shut-eye. Night-time teas also have a longstanding reputation for helping people fall asleep naturally without medications-chamomile tea, in particular.
This article explores what science says about the benefits of chamomile for sleep, as well as other useful ways to catch those elusive zzz’s each night. Keep reading to learn more.
But before we get into the weeds (pun intended) with chamomile, let us introduce you to Pzizz-a revolutionary sleep app that uses scientifically proven techniques to help you fall asleep at the push of a button. Download Pzizz and take advantage of its free trial now or keep reading to learn more about it below!
Chamomile is a herb that resembles daisy flowers and comes from the Asteraceae plant family. While the herb is available in many forms, herbal tea is the most popular preparation. The flowers are usually dried and infused in hot water to create chamomile tea.
Thanks to its high antioxidant content, people have used chamomile for centuries as a natural remedy for a whole host of ailments, from treating poor digestion and blood sugar imbalances to relieving anxiety and depression and protecting against cancer and heart disease.
The link between chamomile tea and sleep has also been the subject of several research studies over the years. A review of twelve studies found that chamomile was safe and effective in improving sleep quality and general anxiety, which can sometimes be a precursor for poor sleep [3].
So how does chamomile work exactly? Keep reading to discover the herb’s sleep-inducing mechanisms.
Its delicate floral flavor, caffeine-free content, and mildly sedative effects make chamomile the drink of choice for many before bed. Studies suggest that chamomile tea can make you sleepy because of its high composition of apigenin. This antioxidant binds to GABA receptors in the brain to induce sleepiness and reduce chronic sleep issues.
Similarly, the drug benzodiazepine, which is typically prescribed as an anti-anxiety medication, binds to these same GABA receptors to produce a sedative effect [4]. Subsequently, some people may choose chamomile tea as an alternative to help combat poor sleep.
In 2015, a study of postpartum women experiencing poor sleep quality found that the group who drank chamomile tea for two weeks reported better sleep quality and fewer symptoms of depression than those who didn’t drink chamomile tea [5].
However, it’s important to note that participants only experienced the sleep-inducing and mood-enhancing effects when the tea was consumed and ended once they had stopped drinking it after the two-week period.
The positive effects of chamomile on sleep quality have also been reported in the elderly population. For example, a 2017 study by Abdullahzadeh et al. found that participants who took 400mg chamomile capsules twice a day scored better on sleep tests than the control group [6].
Despite findings showing promise that chamomile makes you sleepy, further research is still needed on its sedative effects; furthermore, there is a lack of conclusive evidence that it can improve sleep quality throughout the night.
Given the lack of robust evidence, why do some people still swear by the soothing properties of chamomile?
Well, it may all boil down to the process of making the tea. Think about it: you boil the water, immerse the fragrant tea bag in the water, and smell the aroma as it steeps. You then assume a comfortable position on your couch while you wrap your hands around the hot mug and feel the steam moisten your lips before taking each sip. This entire ritual in itself can calm you down without realizing it and better prepare you for sleep.
Moreover, hot beverages, in general, are known to make people feel sleepy by lowering blood pressure. The body has a natural blood pressure cycle that rises in the morning, peaks in the afternoon, and falls back down in the evening [7]. Having a hot drink before bed can enhance this process, particularly if you find it difficult to relax in the evenings.
For this reason, brewing a nightly cup of chamomile tea may be a better alternative to, say, watching television or mindlessly scrolling through your social feeds to help you unwind at bedtime.
Although it can be consumed any time of the day, it is recommended to drink chamomile tea at night. Many people report its sleep-inducing benefits when drinking around 30 to 45 minutes before bed. This should give your body ample time to metabolize the tea and allow the sedative effects to start working.
By creating a nightly tea-drinking habit, you’re consciously creating a routine that effectively signals the mind and body to wind down in preparation for sleep. During this time, it’s best to keep exposure to bright lights from mobile phones, laptops, and televisions to a minimum, as it is counterproductive to a healthy sleep routine.
Also, bear in mind that the effects of chamomile are not immediate, nor should you expect the herb to work like a sleeping pill to knock you out cold.
The FDA has placed chamomile on the ‘generally recognized as safe’ list. With that said, the potency of chamomile tea varies depending on the type you get.
Some formulations contain significantly more chamomile than others, carrying the risk of side effects and allergic reactions in some vulnerable people. For this reason, it’s best to start with a weaker chamomile tea and work your way up once you’ve experienced how your body reacts.
If you’re allergic to daisies, dandelions, or chrysanthemums or have a pollen allergy, it is advised not to drink chamomile tea.
If you’re pregnant, consult your doctor before taking chamomile in any form, as it may induce early labor or cause other pregnancy-related complications.
Chamomile is also not recommended for infants and young children due to the potential contamination of botulism spores. While healthy adults can easily fight off the infection caused by such spores, infants and very young children may be unable to.
Other side effects can include nausea, vomiting, and interference with blood-thinning medication. Always consult your doctor before consuming chamomile if you are taking any medications for existing health conditions.
Many people have a pre-bedtime routine to help them unwind, consisting of various relaxation techniques, including taking a warm shower or bath, meditating, deep breathing, visualization, or listening to relaxing music, among others.
One earlier study attests to the benefits of a relaxing nighttime ritual involving music and guided imagery in enhancing sleep quality and treating insomnia [8].
Mesmerize is a unique visual meditation app designed to help you relax and clear your mind in preparation for a good night’s sleep.
The engaging hypnotic visuals and soothing psycho-acoustic music, paired with expertly-crafted guided meditations, make Mesermize the perfect accompaniment to your nightly routine.
The app features a huge library of ‘functional sounds’ (that’s white noise to you and me) and sleep music, as well as sleep stories and nature sounds based on clinically-proven techniques with the purpose of helping people achieve better relaxation and sleep, among other things.
Mesmerize is available to download on your iOS or Android device.
It's essential to take a holistic approach in waving goodbye to your bedtime woes by adopting good sleep hygiene. The following steps may be helpful:
Sound apps for sleep are rising in popularity, designed to help you sleep better through a combination of techniques, including ambient music, natural sounds, and white noise.
Numerous studies have confirmed the benefits of soothing sound apps in inducing sleep. For example, researchers in a 2021 study found that white noise can effectively help people to fall asleep and stay asleep [9]. Ambient music has also been proven to help people achieve a better night’s sleep in a 2009 study published in the Journal of Advanced Nursing [10].
The Pzizz app was developed using credible science-backed technology proven to treat insomnia and its various causes using the same techniques as those used in clinical sleep studies.
Pzizz’s patented system plays a sleep-optimized mix of music, voiceover, and sound effects-or ‘dreamscapes’-to quickly quiet your mind, put you to sleep, keep you asleep, and wake you up feeling refreshed.
With this unique combination of science, music, and technology, the Pzizz app has helped millions of people get the best night's sleep, and now you could also be one of them.
Download Pzizz from the App Store or Google Play today for a free trial to reap its extensive benefits for sleep.
Regular exercise is one of the most effective scientifically-proven ways to improve sleep and overall health. Several studies confirm exercise can enhance sleep latency and duration and reduce disturbances throughout the night.
One of the most prominent researches on this subject found that exercise was more effective than drugs in helping people with severe insomnia. The time taken to fall asleep was reduced by 55%, wakefulness throughout the night by 30%, and total sleep time increased by 18%[11].
Just be sure not to perform any exercise too late in the day, as its stimulating effects can exacerbate sleep problems.
Natural sleep aids can be an effective way to help people suffering from sleep issues by increasing sleep duration, reducing disturbances throughout the night, and decreasing the time it takes for you to fall asleep.
There are various sleep aid products to choose from, ranging from melatonin and magnesium to valerian root and passionflower, and many more.
Finding the right sleep aid supplement depends on individual symptoms and sleep concerns; it may take a process of trial and error before finding one that best meets your needs.
Always consult your doctor before taking any supplements to help with sleep.
It is generally considered safe to drink 1-2 cups of chamomile tea on a daily basis for people who aren’t contraindicated due to allergies, pregnancy, or other health conditions. In addition to improving sleep quality, consistently drinking chamomile tea may promote other health benefits, including improved digestion, protection against certain cancers, regulated blood sugar, and better heart health.
Unless you’re one of the few people allergic to chamomile, it is safe to drink without the risk of toxicity or life-threatening adverse reactions. While technically, there is no such thing as having too much chamomile, significantly large doses can cause nausea, vomiting, and drowsiness.
Chamomile is a completely natural, caffeine-free herb, which means it won’t cause addiction like other caffeinated teas like black tea, green tea, or matcha tea might.