Chamomile Tea for Relaxation: A Complete Guide

What is chamomile?

Chamomile is one of the oldest documented medicinal herbs, traditionally used to calm anxiety and settle the stomach for thousands of years. The two varieties most commonly used for tea are German chamomile (Matricaria chamomilla) and Roman chamomile (Chamaemelum nobile). Both belong to the Asteraceae family, which also includes ragweed, daisies, marigolds, and chrysanthemums. This botanical relationship is important for anyone with known allergies to those plants.

Sources: Medical News Today, WebMD, Home Health Up

Why chamomile is linked to relaxation

The calming reputation of chamomile tea comes from both tradition and chemistry. The dried flowers are naturally caffeine-free, making them a suitable choice as part of a relaxing evening ritual. Chamomile contains an antioxidant called apigenin, which researchers believe may promote relaxation and sleep by binding to certain receptors in the brain.

While the exact mechanism is still being studied, the link between chamomile and relaxation is well established in folk medicine. Today, it is one of the most popular herbal teas to drink before bedtime. However, it's important to understand what evidence supports and what it doesn't.

Sources: Medical News Today, WebMD, Newby Teas, Firebelly Tea, My Healthopedia

How to brew the perfect cup of chamomile tea

Making a cup of chamomile tea is straightforward. Use either a prepared tea bag or loose dried chamomile flowers. Place the chamomile in a mug, pour hot (not boiling) water over it, and let it steep for 5 to 10 minutes. The longer you steep, the stronger the flavor and the darker the color.

For a more soothing experience, consider covering your mug while it steeps to keep the volatile oils in the cup. You can enjoy it plain, or add a touch of honey and lemon to taste. Since chamomile is naturally caffeine-free, it's a safe choice for any time of day, especially before a quiet evening at home.

Sources: WebMD

Chamomile tea and sleep: what research shows

The traditional use of chamomile for restful sleep is well established, and many people drink it as part of their nighttime routine. But what does modern research say? A 2019 review of studies found that after 2 and 4 weeks of treatment with chamomile, people with generalized anxiety disorder experienced an improvement in their symptoms.

However, the evidence is not conclusive for every claim. According to the same review, there is no evidence that chamomile reduces symptoms when a person is already in an anxious situation, nor does it prevent insomnia. In other words, chamomile tea may be a helpful part of a calming evening ritual, but it's not a guaranteed cure for anxiety or a sleep aid in the way that prescription medications are.

Sources: Medical News Today, Newby Teas

Potential side effects and who should avoid it

Chamomile tea is generally well tolerated, but it's not free of side effects. Large doses may cause drowsiness, nausea, or vomiting. Because of its calming effect, chamomile can make you sleepy, so use caution when driving or operating machinery after drinking it.

People with allergies to plants in the Asteraceae family—such as ragweed, daisies, marigolds, or chrysanthemums—may experience an allergic reaction to chamomile. If you fall into this category, it's best to avoid chamomile tea or discuss it with your healthcare provider.

Chamomile may also interact with certain medications. It has mild blood-thinning properties and may increase the risk of bleeding when taken with blood thinners like warfarin. It may also interact with sedatives, antiplatelet drugs, antidepressants, anti-seizure medications, and drugs used for insomnia.

For pregnant and nursing individuals, multiple sources advise avoiding chamomile because there is not enough safety data available. The evidence doesn't point to a specific harm, but the lack of research means it's wise to err on the side of caution. Always talk to your healthcare provider about herbal teas and supplements, especially if you have underlying health conditions or take prescriptions.

• Allergic reactions may occur in people with allergies to ragweed, daisies, marigolds, or chrysanthemums.
• Drowsiness is common, so be careful when driving or operating machinery after drinking chamomile tea.
• Large doses may cause nausea or vomiting.
• Chamomile may interact with blood thinners, sedatives, and other medications.
• Pregnant and nursing individuals should avoid chamomile due to lack of safety data.

Sources: WebMD, Home Health Up, Firebelly Tea, The Philadelphia Tribune

Chamomile vs. other relaxing herbs

Chamomile is often compared with other herbs traditionally used for relaxation, such as valerian root, passionflower, or lemon balm. While direct comparative research is limited, each herb has a unique profile. Chamomile is well known for its mild, pleasant flavor and general calming effects. Other herbs may have different properties, but without direct comparisons, it's hard to say which is best.

The best choice for your evening routine may depend on your personal sensitivity to drowsiness, any allergies you have, and whether you're looking to simply unwind or to address more significant sleep difficulties. As with any herbal remedy, it's wise to start with a modest cup and observe how your body responds. If you have questions about interactions or underlying health conditions, consulting a healthcare professional is always a good idea.

Sources: Newby Teas