Last updated: October 2026
Chamomile tea is a caffeine-free herbal tea made from dried chamomile flowers. Small studies link it to slightly better sleep quality, but not to fixing insomnia, and the anxiety research used concentrated extracts rather than tea. It’s likely safe for most adults. Skip it if you’re allergic to daisies or ragweed, and ask a pharmacist if you take warfarin.
This is our deep dive on chamomile. For all the main sleepy teas ranked side by side, see our best tea for sleep guide.
What is chamomile tea?
Chamomile is a daisy-like flower from the Asteraceae (daisy) family. There are two common types:
| Type | Botanical name | Where you’ll see it |
|---|---|---|
| German chamomile | Matricaria recutita (also Matricaria chamomilla) | Most tea bags, and almost all of the research |
| Roman chamomile | Chamaemelum nobile | Some loose teas, essential oils and cosmetics |
It’s one of the world’s most popular herbal teas, with a mild, apple-like taste. Because it’s made from flowers rather than the tea plant, it contains no caffeine. A mug of black or green tea has about 75mg, according to the NHS, so swapping your evening cuppa for chamomile is an easy win.
Does chamomile tea help you sleep?
Possibly a little, for sleep quality. The evidence is small and mixed:
| Study | Who and what | What it found |
|---|---|---|
| Hieu and colleagues, 2019 (review of 12 trials) | Chamomile in various forms | Better sleep quality overall. Only one trial looked at insomnia, and it found no change |
| Chang and Chen, 2016 | 80 new mothers with poor sleep in Taiwan; chamomile tea for 2 weeks versus usual care | Fewer sleep problems linked to physical symptoms, and lower depression scores, at 2 weeks. By 4 weeks after stopping, the groups were the same |
| Zick and colleagues, 2011 | 34 adults with long-term insomnia; 270mg chamomile extract twice a day for 28 days | No significant difference from placebo in sleep time, time to fall asleep or night waking |
In short, a cup of chamomile may be a pleasant part of winding down, but it isn’t a treatment for insomnia. The habit itself matters too: a warm, caffeine-free drink, dim lights and no screens tell your brain the day is over. See sleep hygiene, how to fall asleep fast and, if poor sleep lasts for weeks, insomnia.
Does chamomile tea make you sleepy?
Not in the way a sleeping tablet does. In autumn 2025, an exam care pack posted on X in South Africa went viral because it included chamomile tea bags. Some joked students would nod off at their desks; others said a cup calmed their nerves.
The research doesn’t show chamomile knocking people out, and drowsiness isn’t a commonly reported side effect. If it does relax you, save it for the evening.
Chamomile tea for anxiety
The best-known studies tested chamomile extract capsules, not tea. In a 2009 US trial, 57 adults with mild to moderate generalised anxiety disorder (GAD) took chamomile extract or placebo for 8 weeks; anxiety scores fell slightly more with chamomile. A larger 2016 follow-on trial gave 1,500mg of extract a day. Symptoms stayed lower than with placebo, but relapse rates weren’t significantly different.
Those doses are far more concentrated than a tea bag, so the results don’t tell us what a mug of chamomile does. A calming evening ritual can still be part of looking after yourself. If worry keeps you up, see anxiety at night, and speak to your GP if anxiety affects daily life.
Chamomile tea for digestion
Chamomile has a long traditional use for minor stomach complaints. The European Medicines Agency recognises chamomile flower tea as a traditional herbal medicine for bloating and minor spasms, based on long-standing use rather than clinical trials. The US National Center for Complementary and Integrative Health says there’s no good evidence for chamomile alone for digestive problems. If symptoms last more than a week, see a GP or pharmacist. See supplements for digestion.
How to make chamomile tea
- Use 1 tea bag, or 1 to 2 heaped teaspoons of dried flowers, per mug. Use 2 bags for a stronger cup.
- Pour on freshly boiled water and cover the mug with a saucer to keep the aroma in.
- Steep for 5 to 10 minutes. Longer gives a fuller, slightly bitter flavour.
- Add honey, lemon or a slice of fresh ginger if you like.
For reference, the European Medicines Agency’s traditional-use guide uses 1.5 to 4g of dried flowers in 150ml of boiling water. Want to mix things up? Try lemon balm, a mushroom tea or CBD tea.
How much chamomile tea a day, and when?
- How much: 1 to 3 cups is plenty for most people. The European Medicines Agency’s traditional-use guide allows a cup 3 to 4 times a day, and the NHS suggests no more than 4 cups of herbal tea a day in pregnancy.
- When for sleep: about 30 to 60 minutes before bed, so you’re not up for the loo in the night.
- During the day: fine. It’s caffeine-free, so it’s a good afternoon swap for coffee or builder’s tea.
Side effects and who should avoid it
Chamomile tea is likely safe for most adults in normal amounts. Side effects are uncommon but can include nausea, dizziness and allergic reactions.
- Allergies: avoid it if you’re allergic to plants in the daisy family, such as ragweed, chrysanthemums, marigolds or daisies. Rarely, reactions can be severe: seek urgent help for swelling of the face or throat, or difficulty breathing.
- Blood thinners: chamomile may interact with warfarin. A published case describes a woman on warfarin who had serious internal bleeding after using chamomile tea and lotion. Speak to your pharmacist first.
- Other medicines: it may interact with sedatives and some medicines processed by the liver, including in people taking high doses for long periods after a kidney transplant. Check with your GP or pharmacist if you take regular medication.
- Pregnancy and breastfeeding: there’s little research, so the NHS advises no more than 4 cups of herbal tea a day in pregnancy. Check with your midwife or GP. We don’t recommend our products during pregnancy or breastfeeding.
- Babies and children: don’t give herbal tea to babies under 6 months, and ask a GP, pharmacist or health visitor before giving it to young children. Our products are for adults only.
Chamomile vs other bedtime drinks
| Drink | Caffeine | What the research says |
|---|---|---|
| Chamomile tea | None | The most studied sleepy tea; small, mixed studies on sleep quality |
| Passionflower tea | None | One small trial on self-rated sleep quality |
| Valerian | None | Mixed studies, mostly on extracts; can leave some people groggy |
| Lemon balm | None | Traditionally used for calm; often studied with valerian |
| Hot chocolate | A little, from cacao | A cosy ritual; choose a lower-sugar one |
| A magnesium drink | None | Magnesium contributes to normal psychological function. See magnesium for sleep |
For more ideas, see foods that help you sleep, glycine for sleep and natural sleep aids ranked by evidence.
If you like a warm drink at bedtime, our Magnesium Glycinate Sleep Complex is a berry-flavoured powder with magnesium bisglycinate and citrate, glycine, L-theanine and botanicals including chamomile, passionflower, hops and oat straw. Magnesium contributes to normal psychological function and to the reduction of tiredness and fatigue.
FAQs
Does chamomile tea help you sleep?
Small studies link chamomile to slightly better sleep quality, but a trial in people with insomnia found no clear benefit. It works best as part of a calm, caffeine-free bedtime routine.
Does chamomile tea have caffeine?
No. Chamomile tea is made from dried flowers, not the tea plant, so it’s naturally caffeine-free. Check the label on blends, as some include green or black tea.
How many cups of chamomile tea a day is safe?
For adults, European traditional-use guidance allows a cup 3 to 4 times a day, and the NHS suggests no more than 4 cups of herbal tea a day in pregnancy.
Can I drink chamomile tea when pregnant?
There’s little research on herbal teas in pregnancy, so the NHS advises no more than 4 cups of herbal tea a day. Check with your midwife or GP, especially if you take any medicines.
Does chamomile tea help with anxiety?
The anxiety trials used concentrated chamomile extract capsules, not tea, and found modest effects in people with generalised anxiety disorder. We don’t know if a cup of tea does the same. See your GP if anxiety affects daily life.
Who should not drink chamomile tea?
Avoid it if you’re allergic to ragweed, daisies, marigolds or chrysanthemums. Ask a pharmacist first if you take warfarin, sedatives or other regular medicines, and don’t give herbal tea to babies under 6 months.
Sources
- 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. Phytotherapy Research, 2019.
- 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.
- Zick SM et al. Preliminary examination of the efficacy and safety of a standardized chamomile extract for chronic primary insomnia. BMC Complementary and Alternative Medicine, 2011.
- Amsterdam JD et al. A randomized, double-blind, placebo-controlled trial of oral chamomile extract therapy for generalized anxiety disorder. Journal of Clinical Psychopharmacology, 2009.
- Mao JJ et al. Long-term chamomile treatment for generalized anxiety disorder: a randomized clinical trial. Phytomedicine, 2016.
- Segal R, Pilote L. Warfarin interaction with Matricaria chamomilla. CMAJ, 2006.
- Srivastava JK et al. Chamomile: a herbal medicine of the past with bright future. Molecular Medicine Reports, 2010.
- NHS. Foods to avoid in pregnancy (herbal teas and caffeine).
- European Medicines Agency. Matricariae flos (chamomile flower).
- National Center for Complementary and Integrative Health. Chamomile.
This guide is general information, not medical advice. Evopure makes the Magnesium Glycinate Sleep Complex.
