Remedy · herb & leaf
Chamomile: what the evidence says about sleep and calm
A traditional bedtime tea with small, inconsistent trials behind it. It may nudge sleep quality; it has not been shown to help insomnia.
By the editors of Alimentotherapy Last reviewed 2 min read Not medical advice
Chamomile
Matricaria chamomilla
Best-supported use: Sleep quality
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The short answer
Small trials suggest chamomile may improve self-rated sleep quality, but the results vary widely between studies, and the one trial in people with insomnia found no benefit Kazemi 2024; Hieu 2019. It is likely safe as a tea, though people allergic to ragweed or daisies can react, and interactions with warfarin have been reported NCCIH.
The evidence, use by use
Each claim graded on human studies only. How we grade
| Use | Grade | What the research found |
|---|---|---|
| Self-rated sleep quality | Limited | A 2024 review of 10 studies (772 participants) found a reduction in Pittsburgh Sleep Quality Index scores, but the pooled studies disagreed a great deal and several other sleep measures did not change. Kazemi 2024 |
| Insomnia | Not supported | Only one randomized trial has tested chamomile for insomnia, and it found no significant change in insomnia severity. Hieu 2019; NCCIH |
| Generalized anxiety (capsule extract) | Limited | Preliminary trials of chamomile extract capsules showed modest improvement on an anxiety rating scale after two and four weeks. NCCIH calls the evidence preliminary. Hieu 2019; NCCIH |
Sleep: modest and inconsistent
The sleep trials mostly used chamomile extract capsules or tea in adults, including women after childbirth. In the 2024 review, sleep quality scores improved in pooled data, and getting to sleep was easier in three of four studies that measured it, but daytime fatigue did not change and sleep efficiency did not improve Kazemi 2024. NCCIH notes there is very little information on chamomile for insomniaNCCIH.
A warm, caffeine-free drink can be a useful part of a wind-down routine, which is its own small help. For the habits with stronger evidence, see sleep.
Making chamomile tea
In the kitchen
Use 1 to 2 teaspoons of dried flowers per cup of just-boiled water and steep, covered, for 5 to 10 minutes. Whole dried flower heads usually taste better than fine tea-bag dust. See herbal infusions for the general method.
Most grocers stock chamomile tea. For loose dried flowers, iHerb carries single-ingredient chamomile.
Allergies, hormones and medicines
Chamomile belongs to the daisy family. People allergic to ragweed, chrysanthemums, marigolds or daisies are more likely to react, and severe reactions including anaphylaxis have been reported. NCCIH also notes that chamomile may have estrogen-like effects, might reduce the effect of birth control pills, and that interactions with warfarin and some liver-metabolized drugs have been reportedNCCIH. See the interactions checker.
Before you try it: safety and interactions
Who should avoid it or ask first
- You are allergic to ragweed, chrysanthemums, marigolds or daisies.
- You take warfarin or other blood thinners: ask your prescriber first.
- You take sedatives, birth control pills, or have an estrogen-sensitive condition: talk to your clinician.
Possible side effects
- Uncommon: nausea, dizziness and allergic reactions, which can rarely be severe.
- Eye irritation if used near the eyes.
Pregnancy and breastfeeding
Little is known about chamomile's safety in pregnancy or while breastfeeding beyond ordinary food amounts; ask your midwife or doctor. NCCIH
Medicine interactions
Check another food or medicine in the interactions list.
Common questions
Does chamomile tea help you sleep?
Possibly a little. A 2024 review of 10 studies found improved sleep quality scores, but results varied widely, and the only trial in people with insomnia found no benefit. It is a reasonable caffeine-free bedtime drink, not a sleep treatment.
Who should not drink chamomile?
People allergic to ragweed, daisies, marigolds or chrysanthemums, and anyone taking warfarin, sedatives or birth control pills should check with a clinician first, according to NCCIH.
Sources
Primary research and government sources, each checked on the date this page was reviewed.
- PubMedKazemi A, et al. Effects of chamomile (Matricaria chamomilla L.) on sleep: a systematic review and meta-analysis of clinical trials. Complement Ther Med. 2024. PMID 39106912.
- PubMedHieu 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. Phytother Res. 2019. PMID 31006899.
- NCCIHNational Center for Complementary and Integrative Health. Chamomile: Usefulness and Safety.
Keep reading
- GoalFood and sleep: what the evidence saysThe biggest food levers for sleep are what you stop: caffeine in the afternoon and alcohol near bedtime. Bedtime foods and drinks have small, uncertain effects.
- RemedyTart cherryTart cherries contain melatonin and plant pigments, and small trials show modest effects on sleep. The better evidence is for recovery after hard exercise.
- Kitchen practiceHerbal infusionsSteeping a leaf or simmering a root is the oldest way to take a plant. Most common kitchen herbs are safe as tea; a few are not, and the label on the box tells you less than you might think.
- ToolFood and drug interactionsCheck a remedy or food against common medicines.