How Does Chamomile Tea Make You Sleepy?

And how soon will it work?

Medically reviewed by Roxana Ehsani, RD

Chamomile tea is widely known for its calming properties, making it a popular bedtime beverage. While many people find that sipping chamomile tea helps them feel relaxed, scientific evidence on whether or not chamomile tea makes you sleepy is inconclusive.

This article explores the compounds in chamomile and why it may not make you sleepy. It also discusses combining chamomile with other sleep-promoting herbs to get a good night's sleep.

Chamomile Tea for Sleep: An Effective Herbal Aid?

Chamomile tea, brewed from dried chamomile flowers, has a long history of traditional use for promoting relaxation and sleep. Chamomile contains an antioxidant called apigenin that acts on GABA receptors in the brain and may have a sedative effect to encourage feelings of drowsiness. However, research on the effectiveness of chamomile tea for sleep shows mixed results.

In one study, postpartum (after giving birth) women with poor sleep quality reported modest improvements in their sleep and fewer depression symptoms after drinking chamomile tea for two weeks. In another study, chamomile led to moderate improvements in daytime functioning in adults with insomnia. Still, it did not affect sleep quality, total sleep time, or number of nighttime wakings in adults with insomnia. 

A systematic research review and meta-analysis of 12 studies concluded that while chamomile tea had no impact on insomnia or anxiety, it appears to be effective and safe for enhancing sleep quality and reducing symptoms of depression, which is often associated with sleep problems.

Chamomile Tea and Daytime Drowsiness

While chamomile tea is known for its relaxing properties that may promote sleep, it is unlikely to cause significant daytime drowsiness; the sedative effects of chamomile are generally milder than pharmaceutical sleep aids.

Studies exploring the potential sleep benefits of chamomile focus on its effects on sleep quality and not its impact on daytime functioning and alertness. Some evidence suggests drinking chamomile tea at bedtime may moderately improve daytime functioning, but there is not enough research to confirm its effects on daytime drowsiness and alertness.

While the risk of daytime drowsiness from drinking chamomile tea is generally low, it's still important to be mindful of your sensitivity. If you experience drowsiness after consuming chamomile tea during the day, limit or avoid it and consider using it solely in the evening as a potential sleep aid.

Are Chamomile Supplements More Effective Than Tea?

Both chamomile tea and supplements may promote relaxation and a sense of calm. Chamomile supplements—available in capsule and tincture forms—might contain higher concentrations of apigenin, the active compound in chamomile with sedative effects. In one study, older adults given 200 milligrams (mg) of chamomile extract capsules twice a day for 28 days reported significant improvements in sleep quality and latency (how long it takes to fall asleep).

One cup of chamomile tea may contain between 0.8% and 1.2% apigenin, though apigenin amounts can vary due to factors like tea brand, quality, and brewing method. Evidence suggests chamomile tea contains the highest amount of antioxidants after 15 minutes of brewing time.

Unlike tea, chamomile supplements offer a standardized amount of beneficial compounds per dose (e.g., capsule). However, concentrations of apigenin in chamomile supplements can vary widely, depending on the brand, product type, and manufacturing process.

Combining Chamomile Tea With Other Sleepy Herbs

While chamomile tea alone may benefit sleep, combining it with other sleep-promoting herbs may synergistically enhance the overall effect. 

Some herbs that may synergize well with chamomile for sleep include: 

• Lemon balm: Like chamomile, lemon balm has calming properties and may promote relaxation. Studies suggest lemon balm may effectively improve sleep by relieving stress and reducing anxiety and depression symptoms in people with sleep disorders.

• Lavender: Known for its calming aroma and potential sleep-promoting effects, lavender shows promise for improving sleep quality in people with and without sleep disorders.

• Valerian root: Several studies show that valerian root increases GABA levels in the brain and improves sleep in people with insomnia. Valerian may require long-term use (e.g., a few weeks or more) before you notice improvements in your sleep.

• Passionflower: Research shows passionflower reduces stress and improves anxiety and depression, which may positively affect sleep.
  

Before combining herbs, talk to a healthcare provider to avoid potential interactions with medications or underlying health conditions.

Reasons Chamomile Tea Might Not Make You Sleepy

While chamomile tea is often associated with relaxation and sleep, it doesn't guarantee everyone a good night's sleep. Like any natural remedy, people can experience varying responses to chamomile. Some might find it calming, and others may experience minimal or no effects. Factors like your sensitivity to the active compounds and overall sleep health can influence its effectiveness.

If you have a sleep disorder, such as insomnia or obstructive sleep apnea, chamomile tea is unlikely to be a sufficient solution on its own. Sleep disorders require proper diagnosis and medical treatments.

Lifestyle factors can also influence whether chamomile is effective for sleep. Inconsistent sleep schedules, excessive screen time before bed, and a stressful lifestyle can impact sleep quality, and chamomile tea may not be enough to overcome the adverse effects of these factors on sleep.

Certain medications can interfere with sleep (e.g., antihistamines), and chamomile may interact with some medicines. Always consult a healthcare provider before combining chamomile tea with your medications.

Tips to Improve Your Sleep

Sleep hygiene refers to healthy habits and practices that promote better sleep quality. Here are some tips on how to improve your sleep hygiene to get a good night's rest along with a mug of chamomile tea:

• Maintain a consistent sleep schedule, going to bed and waking up at the same time every day.

• Create a relaxing bedtime routine, such as taking a warm bath, reading a book, or practicing relaxation techniques like deep breathing.

• Make sure your bedroom is dark, cool, and quiet.

• Limit screen time, caffeine intake, alcohol, and heavy meals in the hours leading up to bedtime.

• Get regular exercise most days of the week, but avoid strenuous physical activity close to bedtime.
  

Summary

Chamomile tea is widely associated with relaxation and sleep, but research on its effectiveness is inconclusive. Sipping chamomile tea an hour before bedtime may help you fall asleep faster and improve your sleep quality. Still, factors like underlying sleep disorders, sleep hygiene practices, and lifestyle habits can influence its effectiveness.

Chamomile tea is generally safe, but it's essential to consult a healthcare professional before adding it or any herbal remedy to your routine, especially if you have underlying health concerns or are taking medications.

Read the original article on Verywell Health.