Does Chamomile Help You Sleep?
You know chamomile has been an ancient sleep remedy forever. But how does chamomile help you sleep? And what’s the best way to go about tapping into the benefits of chamomile extract for sleep? You’ve come to the right place, as we’re going to cover everything you need to know about this powerful plant.
Chamomile has an active compound called apigenin that can bind to the very receptors behind a sense of calm and drowsiness. In this sense, it’s not going to knock you out cold like some sleep aids. It just gently nudges you towards a sleepy state, so you’re ready to drift away by the time your head hits the pillow.
It’s just one of the proven ingredients in Snoozy sleep gummies alongside reishi, L-theanine, valerian root, passionflower, and lemon balm. Get multi-faceted sleep support today and put restless nights in the past!
Key Takeaways
- A 2024 meta-analysis of 10 clinical trials found that chamomile improved sleep quality across 772 participants.1
- Most clinical studies use chamomile extract rather than chamomile tea because it’s a more concentrated source of apigenin.
- There aren’t many documented side effects of chamomile when used responsibly.
- The best way to use chamomile extract for sleep is alongside other supportive ingredients.
Does Chamomile Help You Sleep?
Eric Zhou of Harvard Medical School’s Division of Sleep Medicine says, “We've seen writings and recordings of people using chamomile as a treatment for sleep for hundreds if not thousands of years.”2
But does chamomile help you sleep according to modern research? The short answer is yes - chamomile helps you sleep. It’s not just folk wisdom anymore.
GABA Receptor Activation
Chamomile flowers have a flavonoid known as apigenin that is capable of interacting with GABA receptors in the brain. GABA is the main calming neurotransmitter your body can make.
So, apigenin can tap into those receptors and essentially dial down hyperactive neuron activity. This makes for a better transition from awake to sleep. It’s actually the same pathway prescription sedatives try to work through, just way gentler (and more natural).
Studies on Chamomile Extract For Sleep
There’s ample research behind chamomile extract for sleep, too:
- A 2024 meta-analysis reviewed 10 studies involving 772 participants. The key takeaway was that chamomile led to impressive sleep quality score improvements. 1
- 60 elderly patients were given 400mg of chamomile extract (twice daily) for 4 weeks in a 2017 trial. They slept measurably better than the placebo group.3
- 80 new mothers found that both sleep quality and symptoms of depression improved after two weeks of nightly chamomile tea back in 2016.4
That’s not to mention the countless anecdotes from regular people who tried melatonin and other common sleep aids, only to find that all they really needed was chamomile for sleep. Long story short, it’s worth adding chamomile extract to your wind-down ritual!
More Benefits of Chamomile Extract
Most people associate chamomile tea or extract with sleep, but that’s just one thing it can do. Other possible benefits of chamomile include:
- Stress relief: The apigenin content brings your baseline anxiety down a few notches, which is actually the mechanism behind its sleep-supporting benefits!
- Digestive support: One of chamomile’s oldest uses was for calming an upset stomach.
- Healthier inflammatory response: Chamomile’s flavonoids have anti-inflammatory properties that can help bring the body as a whole back into balance.
The list goes on and on. We don’t have as much hard evidence for some of the other things we’ve seen people claim chamomile can do - relieving physical discomfort, supporting heart health, etc. - but at this point, we’re not betting against this powerful plant. There’s so much to love about chamomile, and with no real downsides, why would you not make it a part of your bedtime routine?
Is Chamomile Extract For Sleep Safe?
The FDA says chamomile is “generally recognized as safe,” and there were no adverse effects reported in any of the clinical trials we read through.1 There are just a few exceptions you might want to be aware of:
- Chamomile could trigger a reaction if you’re allergic to ragweed, chrysanthemums, or daisies.
- Chamomile extract for sleep may interact with blood thinners such as warfarin, so double-check with your prescribing physician.
- Combining chamomile with other sedatives (alcohol, for instance) could amplify drowsiness and lead to next-day grogginess.
That said, does chamomile help you sleep safely? Yes!
When to Drink Chamomile Tea for Sleep
Timing is everything when it comes to sleep support. It appears that apigenin can reach peak levels within the bloodstream around 45-60 minutes after taking it. That means you need to plan ahead and try to make sure you reach those peak levels before your head hits the pillow so you’re sleepy at the right time.
That might mean drinking chamomile tea or taking your chamomile extract 30-90 minutes before bed. We know that’s quite a wide range. There could be a little bit of trial and error while you find the “sweet spot” for your routine.
If you are preparing chamomile tea for sleep, give the leaves at least 5 minutes to steep. You want maximum apigenin content in your tea. Whole dried chamomile flowers are always a better option than pre-bagged tea. It’ll certainly taste stronger, but that’s the point - it IS stronger!
What’s a Better Way to Use Chamomile For Sleep Than Tea?
Tea is probably how you expected you’d use chamomile for sleep. But there’s a better way. Snoozy’s Bedtime Buddy brings you 20mg of chamomile extract per gummy alongside:
- 100mg of reishi
- 100mg of L-theanine
- 20mg of valerian root
- 20mg of passionflower
- 20mg of lemon balm
It’s one of the best natural sleep aids you have at your fingertips because each of these ingredients brings its own sleep-supportive properties to the gummy. This addresses nighttime restlessness from every angle, helping you get the deep sleep you so desperately need.
The best part? No next-day grogginess! You’ll wake up feeling well-rested and ready for whatever the day brings. Pair it with a simple wind-down routine for the best results:
- No screens an hour before bed
- Dim the lights
- Avoid eating anything
- Do something that calms you down
Order Snoozy’s Bedtime Buddy risk-free today and see what you’ve been missing out on.
Frequently asked questions
What is the best form of chamomile for sleep?
Chamomile extract. It’s way more concentrated than tea. That’s why we recommend gummies or capsules that contain chamomile extract rather than making your own tea.
How much chamomile extract for sleep?
Depends. Are you using only chamomile with no other support? The clinical studies we read about all recommended somewhere between 200-400mg of chamomile. However, we only use 20mg of chamomile extract because there are so many other ingredients helping out in the Bedtime Buddy formula, and they can amplify the effects of one another.
How long does it take for chamomile to make you sleep?
Usually 45-60 minutes. We recommend taking it consistently for a few weeks before you judge results, though. Consistency makes a big difference with chamomile extract for sleep!
Is chamomile or melatonin better for sleep?
Chamomile is better for regular sleep support. Melatonin makes sense if you’ve fallen off your sleep schedule due to jet lag or something else and just need to get back on track. However, melatonin is not a long-term fix.
Related Reading
Reishi Mushroom Sleep Benefits | Best Time to Take L-Theanine for Sleep
References
- Effects of chamomile (Matricaria chamomilla L.) on sleep: A systematic review and meta-analysis of clinical trials. Complementary Therapies in Medicine, 2024. PubMed
- Eric Zhou, PhD, Division of Sleep Medicine, Harvard Medical School. Interview published by Live Science. Live Science
- Adib-Hajbaghery M, Mousavi SN. The effects of chamomile extract on sleep quality among elderly people: A clinical trial. Complementary Therapies in Medicine, 2017;35:109-114. PubMed
- Chang SM, Chen CH. Effects of an intervention with drinking chamomile tea on sleep quality and depression in sleep disturbed postnatal women. Journal of Advanced Nursing, 2016;72(2):306-315. PubMed
