Chamomile Tea Before Bed
A warm, caffeine-free cup of chamomile is a gentle way to signal the end of the day. Here is how to brew it and what the research does and does not show.
Chamomile has been part of bedtime rituals for generations. The dried flowers make a mild, slightly apple-like tea that many people find relaxing to sip as the evening winds down.
If you are hoping a cup will help you drift off, it helps to know what chamomile can and cannot do. This guide covers a simple brew, the honest state of the evidence, and the allergy and medicine cautions to check first. If sleep has been a struggle for a while, you will also find the everyday habits that the NHS recommends.
Why people drink it at night
Chamomile tea is naturally caffeine-free, which makes it an easy swap for the tea or coffee you might otherwise drink later in the day. The NHS advises avoiding caffeinated tea and coffee in the six hours before bed if you struggle to sleep.
Many people also value the ritual itself. Making a warm drink and sitting quietly with it can be part of the hour of winding down that the NHS suggests before bed, alongside a bath or a book.
Simple Chamomile Bedtime Tea
You need
- freshly boiled water250 ml (1 cup)
- dried chamomile flowers1 to 2 teaspoons
- honey, for adults and children over 12 months1 teaspoon (optional)
Method
- Put the dried flowers in a cup or teapot.
- Pour over the freshly boiled water and cover to keep the aroma in.
- Steep for 5 to 10 minutes. Longer gives a stronger, slightly more bitter cup.
- Strain, sweeten if you like, and sip slowly about 30 to 60 minutes before bed.
Tips
- A smaller cup may mean fewer trips to the bathroom during the night.
- Make it part of a regular routine, such as dimming the lights and putting your phone away while it steeps.
What the evidence says
The research on chamomile and sleep is thin and mixed. The US National Center for Complementary and Integrative Health notes that a review found only one study of chamomile for insomnia, and it showed no benefit.
Memorial Sloan Kettering Cancer Center describes some clinical data suggesting modest benefits from oral chamomile in chronic insomnia, from small trials. Preliminary studies also suggest a chamomile supplement may help generalized anxiety, though those used extracts rather than tea.
The fair summary: chamomile tea is a pleasant, low-risk part of a bedtime routine, but there is not strong evidence that it will solve poor sleep on its own.
Habits that do the heavy lifting
For ongoing sleep trouble, the NHS points to habits: get up at the same time every day, go to bed only when you feel sleepy, keep your bedroom dark and quiet, and exercise regularly during the day.
It also suggests avoiding large late meals, alcohol and screens right before bed, and not napping during the day. Your cup of chamomile can sit comfortably within this routine.
Questions people ask
How long before bed should I drink chamomile tea?
Around 30 to 60 minutes before bed works well for most people. It gives you time to enjoy it as part of winding down and to use the bathroom before you settle.
Is chamomile tea safe every night?
Chamomile is considered likely safe in the amounts found in teas. Check with a doctor first if you have plant allergies, take blood thinners, sedatives or other regular medicines, or are pregnant or breastfeeding.
Will chamomile work like a sleeping pill?
No. Evidence for chamomile and sleep is limited and mixed. It is best seen as a calming, caffeine-free part of a good bedtime routine.
Sources
- Chamomile: Usefulness and Safety — NCCIH
- Chamomile — Memorial Sloan Kettering Cancer Center
- Insomnia — NHS
This article is for general information only and is not medical advice. Herbs can interact with medicines and health conditions. Talk to a doctor or pharmacist before trying a herbal remedy, especially if you are pregnant, breastfeeding, giving it to a child, or taking any medication.
