In This ArticleView AllIn This ArticleWhy This Tea Is GreatHow to Enjoy ItOther Tips for Sleep
In This ArticleView All
View All
In This Article
Why This Tea Is Great
How to Enjoy It
Other Tips for Sleep
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Photo:Eating Well/Getty Images
Eating Well/Getty Images
Having trouble winding down and staying asleep at night? If so, you’re not the only one. Around 33% of adults in the United States report not getting the recommended seven hours of sleep each night, leaving many feeling restless and tired in the A.M.
Yet the consequences of poor sleep go beyond morning grogginess. In fact, insufficient rest is linked to an increased risk of several chronic conditions, including heart disease, kidney disease, high blood pressure, obesity, diabetes and stroke.But don’t fret!Chamomile teais a simple and inexpensive way to get some extra shut-eye. What makes it so effective? We asked dietitians to explain why it is the ideal beverage tosupport a peaceful night’s sleep.
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Why Is Chamomile Tea the Best for Sleep?
Several medications are available to treat sleep disorders; however, many of these prescription sleep aids can lead to dependency if used long-term. As a result, there is a growing interest in herbal remedies, particularly herbal teas, as a natural way to improve sleep quality and duration.Here’s what makes chamomile tea a great alternative.
Promotes Relaxation
With its soothing aroma and delicate floral flavor, chamomile tea is an herbal infusion well-known for its calming properties. Its relaxing effects are attributed to apigenin, an active compound that can cross the blood-brain barrier and bind to gamma-aminobutyric acid (GABA) receptors in the brain.“These receptors help calm the nervous system and promote relaxation, making falling asleep easier,” saysNisha Melvani, M.S., RDN, a registered dietitian. By helping the mind and body transition to a more relaxed state, drinking chamomile tea offers a gentle and effective way to unwind and prepare for a rejuvenating night of rest.
Might Reduce Anxiety and Depression
Along with encouraging relaxation, the apigenin in chamomile tea helps toease anxiety and depression. Research has revealed that chamomile tea improves symptoms of anxiety not only in those diagnosed with anxiety disorders but also in various other groups. For instance, it can help relieve anxiety in women during their menstrual cycle and post-menopause, and even in individuals with insomnia.But how is anxiety linked to insomnia? “Since feeling anxious or having racing thoughts can cause insomnia, lowering general anxiety may help some people sleep better,” saysHannah Van Ark, M.S., RDN, a registered dietitian nutritionist.
May Improve Sleep Quality
Sipping on a warm cup of chamomile tea is not only comforting—it may alsoenhance sleep quality. Sleep quality refers to how satisfied you are with your overall sleep experience, including how quickly you fall asleep, how often you wake up during the night and how rested you feel after sleeping.
“Studies have shown that people who consume more apigenin [from chamomile] tend to have better sleep quality. This is because apigenin interacts with brain receptors involved in regulating sleep cycles, promoting deeper and more restful sleep,” says Melvani.More specifically, research has found that chamomile helps to reduce the number of times individuals wake up during the night. This means that those who consume chamomile tea may find it easier to stay asleep once they have drifted into a deep slumber.
How to Enjoy Chamomile Tea for Better Sleep
Chamomile tea comes in several varieties, with German and Roman chamomile being the most common. When choosing between the two, Van Ark recommends opting for German chamomile for its robust flavor, strong aroma, superior anti-anxiety benefits and higher levels of sleep-promoting apigenin.
To fully unlock chamomile’s calming potential and maximize its benefits, Melvani suggests:
Looking for inspiration?Herbal Chamomile Health TonicLavender-Chamomile Herbal Tea
Looking for inspiration?
Herbal Chamomile Health TonicLavender-Chamomile Herbal Tea
Herbal Chamomile Health Tonic
Lavender-Chamomile Herbal Tea
Other Ways to Improve Sleep
Enjoying a cozy cup of chamomile tea before bed is a great start, but there are plenty of other ways to set the stage for restful sleep. Melvani and Van Ark recommend the following tips:
The Bottom Line
Getting enough sleep is often easier said than done. Fortunately, there are herbal remedies that can assist in promoting relaxation, reducing anxiety and improving sleep quality. The best tea to accomplish these goals is chamomile tea. Known for its calming properties, chamomile tea can help quiet the mind and prevent frequent night wakings. Opt for German chamomile and drink it about an hour before bed to get the most out of your brew. By incorporating this soothing tea into your nighttime routine, you can rest assured that you will wake up feeling renewed and refreshed.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Pankowska MM, Lu H, Wheaton AG, et al.Prevalence and geographic patterns of self-reported short sleep duration among US adults, 2020.Prev Chronic Dis. 2023;20:E53. doi:10.5888/pcd20.220400National Heart, Lung, and Blood Institute.What Are Sleep Deprivation and Deficiency?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. doi:10.1016/j.ctim.2024.103071Salehi B, Venditti A, Sharifi-Rad M, et al.The therapeutic potential of apigenin.Int J Mol Sci. 2019;20(6):1305. doi:10.3390/ijms20061305Saadatmand S, Zohroudi F, Tangestani H.The effect of oral chamomile on anxiety: A systematic review of clinical trials.Clin Nutr Res. 2024;13(2):139-147. doi:10.7762/cnr.2024.13.2.139Sah A, Naseef PP, Kuruniyan MS, Jain GK, Zakir F, Aggarwal G.A comprehensive study of therapeutic applications of chamomile.Pharmaceuticals (Basel). 2022;15(10):1284. doi:10.3390/ph15101284Nelson KL, Davis JE, Corbett CF.Sleep quality: An evolutionary concept analysis.Nurs Forum. 2022;57(1):144-151. doi:10.1111/nuf.12659Kramer DJ, Johnson AA.Apigenin: a natural molecule at the intersection of sleep and aging.Front Nutr. 2024;11:1359176. doi:10.3389/fnut.2024.1359176
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Pankowska MM, Lu H, Wheaton AG, et al.Prevalence and geographic patterns of self-reported short sleep duration among US adults, 2020.Prev Chronic Dis. 2023;20:E53. doi:10.5888/pcd20.220400National Heart, Lung, and Blood Institute.What Are Sleep Deprivation and Deficiency?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. doi:10.1016/j.ctim.2024.103071Salehi B, Venditti A, Sharifi-Rad M, et al.The therapeutic potential of apigenin.Int J Mol Sci. 2019;20(6):1305. doi:10.3390/ijms20061305Saadatmand S, Zohroudi F, Tangestani H.The effect of oral chamomile on anxiety: A systematic review of clinical trials.Clin Nutr Res. 2024;13(2):139-147. doi:10.7762/cnr.2024.13.2.139Sah A, Naseef PP, Kuruniyan MS, Jain GK, Zakir F, Aggarwal G.A comprehensive study of therapeutic applications of chamomile.Pharmaceuticals (Basel). 2022;15(10):1284. doi:10.3390/ph15101284Nelson KL, Davis JE, Corbett CF.Sleep quality: An evolutionary concept analysis.Nurs Forum. 2022;57(1):144-151. doi:10.1111/nuf.12659Kramer DJ, Johnson AA.Apigenin: a natural molecule at the intersection of sleep and aging.Front Nutr. 2024;11:1359176. doi:10.3389/fnut.2024.1359176
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Pankowska MM, Lu H, Wheaton AG, et al.Prevalence and geographic patterns of self-reported short sleep duration among US adults, 2020.Prev Chronic Dis. 2023;20:E53. doi:10.5888/pcd20.220400National Heart, Lung, and Blood Institute.What Are Sleep Deprivation and Deficiency?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. doi:10.1016/j.ctim.2024.103071Salehi B, Venditti A, Sharifi-Rad M, et al.The therapeutic potential of apigenin.Int J Mol Sci. 2019;20(6):1305. doi:10.3390/ijms20061305Saadatmand S, Zohroudi F, Tangestani H.The effect of oral chamomile on anxiety: A systematic review of clinical trials.Clin Nutr Res. 2024;13(2):139-147. doi:10.7762/cnr.2024.13.2.139Sah A, Naseef PP, Kuruniyan MS, Jain GK, Zakir F, Aggarwal G.A comprehensive study of therapeutic applications of chamomile.Pharmaceuticals (Basel). 2022;15(10):1284. doi:10.3390/ph15101284Nelson KL, Davis JE, Corbett CF.Sleep quality: An evolutionary concept analysis.Nurs Forum. 2022;57(1):144-151. doi:10.1111/nuf.12659Kramer DJ, Johnson AA.Apigenin: a natural molecule at the intersection of sleep and aging.Front Nutr. 2024;11:1359176. doi:10.3389/fnut.2024.1359176
Pankowska MM, Lu H, Wheaton AG, et al.Prevalence and geographic patterns of self-reported short sleep duration among US adults, 2020.Prev Chronic Dis. 2023;20:E53. doi:10.5888/pcd20.220400
National Heart, Lung, and Blood Institute.What Are Sleep Deprivation and Deficiency?
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. doi:10.1016/j.ctim.2024.103071
Salehi B, Venditti A, Sharifi-Rad M, et al.The therapeutic potential of apigenin.Int J Mol Sci. 2019;20(6):1305. doi:10.3390/ijms20061305
Saadatmand S, Zohroudi F, Tangestani H.The effect of oral chamomile on anxiety: A systematic review of clinical trials.Clin Nutr Res. 2024;13(2):139-147. doi:10.7762/cnr.2024.13.2.139
Sah A, Naseef PP, Kuruniyan MS, Jain GK, Zakir F, Aggarwal G.A comprehensive study of therapeutic applications of chamomile.Pharmaceuticals (Basel). 2022;15(10):1284. doi:10.3390/ph15101284
Nelson KL, Davis JE, Corbett CF.Sleep quality: An evolutionary concept analysis.Nurs Forum. 2022;57(1):144-151. doi:10.1111/nuf.12659
Kramer DJ, Johnson AA.Apigenin: a natural molecule at the intersection of sleep and aging.Front Nutr. 2024;11:1359176. doi:10.3389/fnut.2024.1359176
