ChillSleep
Diet & Nutrition

Chamomile Tea Before Bed

Harness chamomile's natural sedative compounds for easier sleep

10 minutes

Chamomile contains apigenin, an antioxidant that binds to specific receptors in your brain that promote sleepiness and reduce anxiety. Drinking chamomile tea 30-45 minutes before bed creates a relaxing ritual while delivering natural compounds that support better sleep.

How To Do It

  1. 1

    Boil water and let it cool slightly to around 200°F (93°C).

  2. 2

    Steep 1-2 chamomile tea bags or 1 tablespoon of dried flowers for 5-10 minutes.

  3. 3

    Drink 30-45 minutes before your target bedtime.

  4. 4

    Add a small amount of honey if desired (honey may provide additional sleep benefits).

  5. 5

    Avoid adding caffeine-containing ingredients like black or green tea.

  6. 6

    Make it part of your wind-down routine for consistent sleep cues.

The Science Behind It

Studies in BMC Complementary Medicine and Therapies found that chamomile extract improved sleep quality in elderly patients. The active compound apigenin binds to benzodiazepine receptors in the central nervous system, producing mild sedative and anxiolytic effects without the side effects of pharmaceutical sleep aids.

Tips

  • Use high-quality loose-leaf chamomile for more potent effects than bagged tea.

  • If you wake to use the bathroom, reduce liquid intake or drink it earlier (60 minutes before bed).

  • Look for German chamomile (Matricaria recutita) rather than Roman chamomile for sleep benefits.

Best For

Evening wind-downAnxiety reliefFalling asleep

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