Chamomile tea is one of the best-studied herbal teas, and the evidence suggests it can modestly improve sleep quality, ease mild anxiety and soothe an upset stomach. It is not a sedative drug and its effects are gentle, but for most healthy adults one to three cups a day is considered safe. The main exceptions are people allergic to the daisy family (Asteraceae), those taking blood thinners, and anyone who is pregnant without medical advice.
Key takeaways
- German chamomile (Matricaria chamomilla) is the type used in most teas and studies.
- Its calming effect is linked to apigenin, a flavonoid that binds to the same brain receptors as some anti-anxiety drugs, though far more weakly.
- Small clinical trials show improvements in sleep quality and mild generalised anxiety, but results are modest.
- Brew 1 tablespoon of dried flowers (or 1–2 tea bags) in just-boiled water, covered, for 5–10 minutes.
- Avoid if you are allergic to ragweed, daisies or marigolds, or take warfarin, without speaking to a pharmacist.
What is chamomile?
Chamomile is the dried flower head of two related plants in the daisy family: German chamomile (Matricaria chamomilla, also sold as Matricaria recutita) and Roman chamomile (Chamaemelum nobile). German chamomile is the annual herb grown commercially for tea across Europe, Egypt and Argentina, and it is the species used in nearly all modern research. Roman chamomile is a low, creeping perennial that gardeners use for fragrant lawns and that perfumers value for its essential oil.
Both have been used for at least two thousand years. Ancient Egyptian, Greek and Roman physicians described chamomile for fevers and digestive complaints, and it remains one of the most widely consumed herbal teas in the world, with millions of cups drunk every day in the UK and US alone.
The active compounds in chamomile
Chamomile’s effects come from a mix of compounds rather than a single ingredient:
- Apigenin – a flavonoid that binds to benzodiazepine sites on GABA-A receptors in the brain, which may explain its mild calming effect.
- Bisabolol and chamazulene – components of the blue essential oil, with anti-inflammatory and skin-soothing properties shown in laboratory studies.
- Coumarins – natural compounds with mild blood-thinning potential, which is why chamomile is flagged for people on anticoagulants.
- Spiroethers and other flavonoids (luteolin, quercetin) – thought to contribute to its antispasmodic action on the gut.
Chamomile tea benefits, ranked by evidence
| Claimed benefit | Strength of evidence | What the research shows |
|---|---|---|
| Better sleep quality | Moderate | Small trials in older adults and postpartum women found improved sleep quality scores; it does not reliably make you fall asleep faster. |
| Mild anxiety | Moderate | Trials in generalised anxiety disorder found chamomile extract reduced symptoms more than placebo, with good tolerability. |
| Digestive comfort | Traditional / limited | Widely used for bloating, wind and cramps; supported mainly by lab studies and combination-product trials. |
| Menstrual cramps | Limited | A few small studies suggest reduced pain intensity. |
| Blood sugar | Early | One small trial in people with type 2 diabetes reported modest improvements; more work is needed. |
| Skin and mouth inflammation | Limited | Used as a rinse or compress; evidence is mostly from small or older studies. |
Chamomile for sleep
Chamomile is best described as a sleep-supporting ritual rather than a sleeping pill. A 2019 systematic review and meta-analysis of randomised trials concluded that chamomile improved overall sleep quality but did not significantly change insomnia severity. In practice that means it can help you wind down and sleep a little more soundly, especially when part of a consistent bedtime routine, but it will not knock you out. For a broader comparison, see our guide to the best herbal teas for sleep.
Chamomile for anxiety
The most interesting research comes from the University of Pennsylvania, where researchers ran trials of standardised chamomile extract in people with mild-to-moderate generalised anxiety disorder. Participants taking chamomile had greater reductions in anxiety scores than those on placebo, and a longer follow-up study suggested fewer relapses. These trials used concentrated capsules (around 500–1,500 mg a day), which deliver more apigenin than a typical cup of tea, so tea should be seen as a gentler option.
Chamomile for digestion
In the UK and much of Europe, chamomile is a classic after-dinner tea for bloating and indigestion. Its antispasmodic compounds relax smooth muscle in the gut in laboratory tests, and the European Medicines Agency recognises chamomile flower as a traditional herbal medicine for minor gastrointestinal complaints, based on long-standing use. Our article on herbs for digestion and bloating explains how it compares with peppermint, ginger and fennel.
How to make chamomile tea properly
Most people under-brew chamomile, which is why it can taste thin. For a fuller flavour and more of the active compounds:
- Use 1 heaped tablespoon (about 2–3 g) of dried flowers or 1–2 good-quality tea bags per 250 ml mug.
- Pour over water just off the boil (around 95 °C / 203 °F).
- Cover the cup with a saucer so the aromatic oils do not escape with the steam.
- Steep for 5 to 10 minutes. Longer gives a stronger, slightly more bitter cup.
- Strain and add honey, lemon or a slice of fresh ginger if you like.
How much chamomile tea per day?
Studies on chamomile tea typically use one to four cups a day. For sleep, drink one cup 30–45 minutes before bed. Chamomile is caffeine-free, so it will not interfere with sleep the way black or green tea can.
Side effects and who should avoid chamomile
Chamomile is very well tolerated, but it is not risk-free:
- Allergy: People allergic to ragweed, chrysanthemums, marigolds or daisies can react to chamomile. Reactions range from skin rashes to, rarely, anaphylaxis.
- Blood thinners: Case reports describe increased bleeding risk in people taking warfarin alongside large amounts of chamomile. Talk to your pharmacist if you take anticoagulants.
- Sedatives: Chamomile could add to the drowsiness caused by sedative medicines or alcohol.
- Pregnancy: There is not enough reliable safety data on large amounts during pregnancy. Occasional cups are generally regarded as low risk, but check with your midwife or doctor.
- Surgery: Stop chamomile supplements about two weeks before planned surgery.
Chamomile vs other calming teas
If chamomile does not suit you, lemon balm has a similar gentle, uplifting calm, valerian root is stronger but smells earthy, and lavender works well blended with chamomile. Rooibos is another caffeine-free evening option with a sweeter taste.
The bottom line
Chamomile tea is a safe, inexpensive and pleasant way to support relaxation, sleep and digestion. The science supports modest benefits rather than dramatic ones, so think of it as one part of a healthy routine. Brew it strong, drink it regularly and speak to a healthcare professional if you have allergies or take prescription medicines.
Frequently asked questions
Is it OK to drink chamomile tea every night?
Yes. For most healthy adults, a cup of chamomile tea every night is considered safe and may support better sleep quality over time. People allergic to the daisy family or taking blood thinners should check with a pharmacist first.
How long does chamomile tea take to work?
Many people feel a mild calming effect within 30 to 45 minutes. Studies on sleep and anxiety suggest benefits build over two to four weeks of regular use.
Does chamomile tea have caffeine?
No. Pure chamomile tea is naturally caffeine-free, which makes it suitable for the evening.
What is the difference between German and Roman chamomile?
German chamomile (Matricaria chamomilla) is an annual used for most teas and research. Roman chamomile (Chamaemelum nobile) is a perennial ground cover used mainly for essential oil and lawns. Both have similar, gentle effects.
Can chamomile tea help with anxiety?
Clinical trials using chamomile extract found modest reductions in symptoms of mild-to-moderate generalised anxiety. A cup of tea is gentler than the capsules used in studies, but can be part of a calming routine.
Sources and further reading
- NCCIH – Chamomile: Usefulness and Safety
- European Medicines Agency – Matricariae flos herbal monograph
- Hieu TH et al. (2019) Therapeutic efficacy and safety of chamomile for state anxiety, generalized anxiety disorder, insomnia, and sleep quality: a systematic review and meta-analysis. Phytotherapy Research.
- Mao JJ et al. (2016) Long-term chamomile therapy of generalized anxiety disorder: a randomized clinical trial. Phytomedicine.
