Chamomile tea is the world’s bedtime drink for a reason. It’s caffeine-free, gently sweet, and it’s one of the few herbal teas that has been put through real clinical trials, for sleep, anxiety, digestion and more. This guide covers the chamomile tea benefits that are actually backed by evidence (and which ones are just folklore), how to brew a cup strong enough to matter, how much to drink, and who should be careful with it.
Chamomile Tea at a Glance
| Plant | German chamomile (Matricaria chamomilla), the variety used in almost all tea and research |
| Caffeine | None |
| Best-proven benefits | Better sleep quality, lower anxiety, calmer digestion |
| Brew | 1 heaped tablespoon dried flowers (or 2 bags) per cup, covered, 10 minutes |
| Typical amount | 1–3 cups a day; one strong cup 30–45 minutes before bed for sleep |
| Avoid if | Allergic to ragweed/daisies, on warfarin, or pregnant (unless your doctor agrees) |
What Is Chamomile?
Chamomile is a small daisy-like flower in the same family as ragweed and marigolds. Two types are used medicinally: German chamomile (Matricaria chamomilla), which is what’s in almost every tea bag and clinical trial, and Roman chamomile (Chamaemelum nobile), used more in aromatherapy. The dried flower heads contain apigenin, a flavonoid that binds to the same brain receptors as anti-anxiety medications (though far more gently), plus bisabolol and chamazulene, which are anti-inflammatory and give the essential oil its blue colour. Egyptians, Greeks and Romans all used it, and it’s been in European pharmacopoeias for centuries.
Chamomile Tea Benefits: What the Research Shows
1. Better sleep quality (good evidence)
This is the benefit everyone drinks it for, and it holds up better than most herbal claims. A 2019 meta-analysis of 12 randomised trials found that chamomile significantly improved sleep quality compared with placebo. In one of the included studies, new mothers who drank a cup of chamomile tea daily for two weeks slept better and had fewer symptoms of depression than those who didn’t; another found older adults taking chamomile extract for four weeks had markedly better sleep scores. Chamomile isn’t a sedative, though. It doesn’t knock you out; it lowers the background hum of anxiety that keeps people awake, which is why it works best as part of a wind-down routine rather than as an emergency fix at 2 a.m.
2. Reduced anxiety (good evidence)
In a randomised, placebo-controlled trial at the University of Pennsylvania, people with mild-to-moderate generalised anxiety disorder who took chamomile extract for eight weeks had a meaningful drop in anxiety scores compared with placebo, and a later study from the same group found it may also ease the depressive symptoms that often go with anxiety. The same 2019 meta-analysis concluded chamomile reduces anxiety in generalised anxiety disorder, though it noted that “state” anxiety (nervousness before an exam, say) improved less consistently. The trials used concentrated extracts, roughly equivalent to several strong cups of tea, so brew it properly if calm is the goal.
3. Calmer digestion (moderate evidence)
Chamomile is antispasmodic, meaning it relaxes the smooth muscle of the gut, and it’s mildly anti-inflammatory. Traditionally it’s used for indigestion, gas, bloating, nausea and cramping, and it’s a common ingredient in European infant colic drops (with fennel and lemon balm), where small trials have shown benefit. A warm cup after a heavy meal is one of the most reliable ways to use it. For nausea specifically, ginger tea has stronger evidence, and the two blend beautifully.
4. Colds and sore throats (traditional use, plausible)
Chamomile won’t shorten a cold, but a warm cup soothes a raw throat, its steam eases congestion, and its anti-inflammatory compounds may calm irritated tissue. Cooled, strong chamomile tea also makes an excellent gargle. It’s one of the warm drinks we recommend in our guide to home remedies for sore throat, and it pairs well with a spoonful of elderberry syrup or honey during cold season.
5. Blood sugar support (early evidence)
A small trial in people with type 2 diabetes found that drinking chamomile tea three times a day after meals for eight weeks lowered HbA1c, insulin resistance and LDL cholesterol compared with water. It’s a single study of 64 people, so treat it as promising rather than proven, but it’s a low-risk swap for a sugary after-dinner drink.
6. Skin, mouth and eyes (topical, traditional)
Cooled chamomile tea has a long history as a skin wash for eczema, sunburn and nappy rash, as a mouth rinse for mouth ulcers and sore gums, and as a compress for tired eyes. Small studies support chamomile creams for mild eczema and mouthwashes for chemotherapy-related mouth soreness. Do a patch test first: chamomile is a common contact allergen for people sensitive to the daisy family.
What chamomile probably won’t do
You’ll see claims that chamomile prevents cancer, “detoxes” the liver or melts belly fat. The cancer claims come from lab studies on apigenin, not from people drinking tea; the rest have no evidence at all. The NIH’s chamomile summary is a good, sober reference for what’s known.
How to Make Chamomile Tea That Actually Works
Most people make chamomile tea far too weak: one tea bag dunked for two minutes. The clinical trials used doses equivalent to several strong cups. Here’s how to brew one that’s worth drinking:
- Use whole dried flowers if you can. 1 heaped tablespoon (about 3 g) per cup, or 2 tea bags. Whole flowers from a herb supplier are cheaper per cup and much more aromatic than bagged dust.
- Use just-off-the-boil water (about 200°F / 93°C). Boiling water is fine; chamomile isn’t delicate like green tea.
- Cover and steep for 10 minutes. Covering traps the volatile oils that otherwise evaporate with the steam, and 10 minutes extracts far more apigenin than 3.
- Strain and sweeten if you like. A teaspoon of honey is traditional; a squeeze of lemon brightens it.
Variations
- Sleepy-time blend: chamomile with a teaspoon of dried lavender and a pinch of lemon balm. Steep 10 minutes.
- Chamomile ginger: add 3–4 thin slices of fresh ginger. Good for nausea and a queasy stomach.
- Chamomile mint: equal parts chamomile and dried peppermint; the classic after-dinner digestive.
- Chamomile latte: steep a double-strength cup in ½ cup water, then top up with ½ cup frothed warm milk and a little honey and vanilla. A caffeine-free cousin of our golden milk.
- Iced chamomile with honey and lemon: cold-brew 3 tablespoons of flowers in a litre of water in the fridge overnight, strain, and add lemon and honey.
How Much Chamomile Tea Should You Drink?
- For sleep: one strong cup (brewed as above) 30–45 minutes before bed, every night for at least two weeks. Effects build; don’t judge it on night one.
- For anxiety: 2–3 cups spread through the day. The trials used the equivalent of roughly 1,000–1,500 mg of extract daily.
- For digestion: one cup after meals.
- Upper limit: there’s no established maximum, and 3–4 cups a day is common and safe for most adults. More than that adds little.
- Children: weak chamomile tea (half strength) is widely given to children over one for tummy upsets and restlessness; check with your paediatrician for babies.
Side Effects and Who Should Avoid It
- Allergies: chamomile is in the daisy (Asteraceae) family with ragweed, chrysanthemums and marigolds. If you have hay fever from ragweed or react to these plants, you may get itching, rash or, rarely, a more serious reaction. Start with a weak cup.
- Blood thinners: chamomile contains coumarin-like compounds and may increase the effect of warfarin. Talk to your doctor before drinking it daily.
- Sedatives: it can add to the drowsiness from sleeping pills, benzodiazepines or alcohol.
- Pregnancy: there’s a theoretical risk that large amounts stimulate the uterus, and safety data are thin. An occasional weak cup is generally considered fine, but check with your midwife.
- Surgery: stop chamomile two weeks before an operation because of the bleeding and sedation interactions.
- Drowsiness: don’t drink a strong cup before driving if you’re sensitive to it.
Frequently Asked Questions
Does chamomile tea really help you sleep?
Yes, modestly. A 2019 meta-analysis of 12 trials found chamomile improved sleep quality versus placebo. It reduces the anxiety that keeps you awake rather than sedating you, so drink it nightly as part of a wind-down routine and give it two weeks.
How long before bed should I drink chamomile tea?
About 30–45 minutes before you turn the lights out. That’s long enough for it to take effect and to avoid a full bladder waking you at 3 a.m.
Is chamomile tea caffeine-free?
Completely. Chamomile is a flower, not a tea plant, so it contains no caffeine at all, which is why it’s safe in the evening and for most children.
Can I drink chamomile tea every day?
Yes. One to three cups a day is safe for most healthy adults, and the sleep and anxiety studies all used daily dosing for 2–8 weeks. Check with your doctor if you take warfarin or sedatives, or are pregnant.
Which is better, tea bags or loose chamomile flowers?
Loose whole flowers. They’re fresher, more aromatic and easier to brew strong. If you use bags, use two per cup and steep covered for 10 minutes.
Does chamomile tea help with anxiety?
Clinical trials of chamomile extract found a meaningful reduction in generalised anxiety over eight weeks. Tea is less concentrated than the extracts used, so brew it strong and drink 2–3 cups daily. It isn’t a substitute for treatment of a diagnosed anxiety disorder.
Is chamomile tea safe during pregnancy?
Safety data are limited, and some sources advise avoiding regular or strong chamomile in pregnancy. An occasional weak cup is generally considered low risk, but ask your midwife or doctor first.
Can chamomile tea upset your stomach?
Rarely. It’s usually soothing for the stomach, but very strong tea can cause nausea in a few people, and anyone allergic to the daisy family may react. Start weak and increase.
More Calming and Warming Remedies
- Natural Remedies for Insomnia — the complete guide to sleeping better
- Golden Milk Recipe — the turmeric bedtime drink
- How to Make Ginger Tea — for nausea and colds
- Home Remedies for Sore Throat — what actually works, ranked by evidence
- Browse all herbal remedies
This article is for educational purposes only and is not medical advice. Consult a qualified healthcare provider before using chamomile or any herbal remedy therapeutically, especially if you are pregnant, breastfeeding, have a medical condition, or take medication. See our medical disclaimer.
Images by hello aesthe (featured and basket), Anna Pou and Beyza Efe via Pexels (free licence).