# Chamomile tea for sleep: does it help?

Source: https://sleepfacts.uk/sleep-aids/chamomile/
Author: Tess Marlow · Updated 2026-11-04

**Short answer:** Maybe, a little. A review of trials found chamomile improved how well people rated their sleep, but the only trial in people with insomnia found no clear benefit. A cup of chamomile tea is caffeine-free and harmless for most people, so it can be a pleasant part of winding down, as long as you don't expect it to treat insomnia.

**Evidence grade:** Weak evidence. Small or short studies, surveys, or results that are mixed.

## Why do people drink chamomile for sleep?

Chamomile is a daisy-like flower that has been drunk as a tea for centuries to calm nerves and help sleep. It contains apigenin, a compound that binds to the same brain receptors as some anti-anxiety medicines, which is one possible way it could be calming. It is also naturally caffeine-free, which makes it a good swap for evening tea or coffee.

## What do the trials show?

- **A 2019 review** of randomised trials found chamomile improved sleep quality scores compared with control groups, a moderate-sized effect. But the trials were few and small, and the people studied were mostly older adults or new mothers, not people with diagnosed insomnia.
- **In the one trial in people with chronic insomnia,** 34 adults took a chamomile extract (270 mg twice a day) or a placebo for 28 days. Chamomile made small to moderate improvements on some measures, but none were statistically significant. It was a pilot study and too small to be sure.

So chamomile may help people feel their sleep is a little better, but there's no good evidence it treats insomnia.

## Is it safe?

As a tea, chamomile is safe for almost everyone. People allergic to plants in the daisy family, such as ragweed, chrysanthemums or marigolds, can react to it, rarely severely. Concentrated extracts are less well studied, especially in pregnancy and in children.

## How to use it

Treat chamomile tea as part of a calm wind-down routine, alongside a [fixed wake time](/sleep-better/) and a dark, cool bedroom. If you've slept badly for months, see our guide to [insomnia](/sleep-problems/insomnia/).

## Frequently asked questions

### When should I drink chamomile tea for sleep?

About an hour before bed works as part of a wind-down routine. Drinking a large mug just before lying down may wake you to use the toilet in the night.

### Is chamomile safe in pregnancy?

A cup of chamomile tea is generally regarded as fine, but there's little research on concentrated extracts in pregnancy, so avoid supplements and check with your midwife or GP.

### Does chamomile interact with medicines?

Possibly. There are reports that chamomile may add to the effect of blood thinners such as warfarin, and it may add to drowsiness from sedatives. Ask a pharmacist if you take regular medicines.

## References

1. [Hieu TH et al. Therapeutic efficacy and safety of chamomile for state anxiety, generalized anxiety disorder, insomnia, and sleep quality: a systematic review and meta-analysis of randomized trials and quasi-randomized trials. Phytotherapy Research, 2019.](https://pubmed.ncbi.nlm.nih.gov/31006899/)
2. [Zick SM et al. Preliminary examination of the efficacy and safety of a standardized chamomile extract for chronic primary insomnia: a randomized placebo-controlled pilot study. BMC Complementary and Alternative Medicine, 2011.](https://pubmed.ncbi.nlm.nih.gov/21939549/)