Chamomile tea, cherished for centuries, is known for its soothing properties that promote relaxation and improve sleep quality. Packed with antioxidants like apigenin, chamomile tea helps reduce anxiety, calm the mind, and prepare the body for restful sleep. Whether you’re struggling with stress or insomnia, chamomile tea offers a natural, caffeine-free solution that has been trusted across cultures. Discover how this herbal remedy can enhance your nightly routine and overall well-being.
1. Introduction
After a long day, what could be better than sipping a warm cup of tea? Sometimes, it’s the simple pleasures that make the day just a little easier. Chamomile tea not only has a pleasant taste and aroma but has been known to promote feelings of relaxation and improvement of sleep. There’s a tall stack of research on chamomile tea and its ability to help people unwind after a long day. Even those with sleep struggles will be thrilled to know that chamomile tea can assist in improving sleep. With the world we know it today, the common cold, flu, or everyday stress of life can be a huge weight on a person. As the world continues to navigate through COVID-19, more and more people feel burnt out and simply overwhelmed. But, even without the pandemic deeming our daily lives uncertain, anxiousness and stress can often feel like a boulder that a person can’t roll down the hill. Several experiments were designed to explore the benefits of chamomile tea in regards to relaxation and improvement of sleep, especially for those who suffer from anxiety and sleep troubles [1].
1.1. Background and History of Chamomile Tea
Chamomile tea is a herbal beverage made from the dried flowers of the chamomile plant. It has a long history of use in traditional medicine, and has been studied for its potential health benefits. Chamomile has been found to have anti-inflammatory, antioxidant, antimicrobial, and sedative effects. Chamomile tea is caffeine-free, and is commonly consumed at bedtime to promote sleep and relaxation. This tea can be enjoyed on its own, or blended with other herbs. Chamomile tea is widely available in tea bags, loose leaf, and liquid extracts. Care should be taken during pregnancy, as well as with allergies to ragweed or certain medications. Chamomile tea has a long history of use in traditional medicine, and has been studied for its potential health benefits [2].
Chamomile tea is an infusion made from the dried flowers of the chamomile plant. There are two main species of chamomile: Germans chamomile (Matricaria chamomilla) and Roman chamomile (Chamaemelum nobile). Both have been used for centuries in traditional folk medicine, and there is historical evidence of their use in ancient Egypt, Greece, and Rome. In these cultures, chamomile was valued for its ability to treat a variety of ailments, including digestive issues, respiratory infections, skin problems, and stress [3]. The use of chamomile spread throughout Europe and eventually to North America. Today, chamomile is one of the most widely consumed herbal teas in the world, and is commonly used for its calming and soothing effects. It is often enjoyed before bedtime to promote relaxation and sleep.
1.2. Significance of Relaxation and Sleep Improvement
Relaxation and sleep are vital components of overall health. Improvement of these factors is required in the modern world due to lack of time and proper attention towards them. Insufficient or inappropriate sleep causes a broad variety of disorders and negatively impacts the quality of life. Many solutions are considered to improve sleep, e.g. pharmaceuticals, lifestyle or behavioral changes (e.g. avoid caffeine, alcohol, and tobacco or do relaxation exercises like breathing techniques). The majority of treatment approaches have side effects or are difficult to keep on track. Natural solutions are in great demand [1]. Chamomile tea is one of the most common herbal teas consumed worldwide.
Chamomile tea has a long history of everyday use for calmness and sleep disorders. It has been reported that one of the mechanisms for a sedative effect is a flavonoid, apigenin, which binds to benzodiazepine receptors present in the brain. There are a few animal and clinical studies reported about a research of the efficiency of chamomile tea consumed for sleep improvement. The experiments confirmed hypno-positive effects of chamomile tea and provided an explanation of the sedative mechanism [3].
2. Botanical Profile of Chamomile
Understanding the therapeutic applications of medicinal plants is essential as young and sensitive generations are shifting toward herbal remedies. Among various medicinal plants, chamomile is frequently used to treat sleep-related disorders. The other therapeutic activities and industrial uses of chamomile have also been discussed in literature; nevertheless, a comprehensive study of its therapeutic applications is lacking. As chamomile is a rich source of numerous bioactive components, including flavonoids, herbal chamomile tea is often used as a sedative by the public worldwide although scientific evidence is lacking to support its sleep-inducing activity. In the present article, an effort has been made to summarize the biological activities exhibited by different chemical components present in this herb.
Chamomile, a flowering plant, is popularly known for its soothing nature. Chamomile infusion, commonly called chamomile tea, is one of the most widely consumed herbal teas and is often chosen as a substitute for regular tea or coffee for its relaxation effect. It is most popularly consumed after day-long activities or before bedtime by populations worldwide as it promotes relaxation and sleep [2]. However, scientific evidence to support the relaxation and sleep-inducing effect of chamomile remains largely unexplored. The present article summarizes the relaxation effect of chamomile tea as reported in various scientific studies. In addition, the major chemical compounds of chamomile responsible for the relaxation effect and other therapeutic applications have also been outlined to provide a comprehensive understanding to the scientific society working in the field of medicinal plants. The other therapeutic activities and industrial uses of chamomile have also been included to provide a broad overview of this herb [3].
2.1. Types of Chamomile Plants
Of the many types of plants in the world, some are valued for their benefit in daily life. These plants often have versatile characteristics, and they can be employed for multiple purposes. Chamomile is a well-known herb that can be used as a health supplement and in daily life to make herbal tea. There are several different varieties of chamomile, and this section will address the known types of chamomile plants, describing their source and characteristics.
The ANTHEMIS (chamomile) family is a composite herb having fine, cut, feathery, or leafy foliage. It possesses remarkable healing qualities and, when made into a tea, it provides relief for eyesight, liver, stomach, and bladder problems. The plants get their name from the Greek word “chamos” meaning on the ground and “milium” meaning apple, after their fragrance. The flowers of some of the chamomiles are similar to daisies and they all grow on stiff stalks with narrow feathery foliage. The flowering heads are borne atop erect stems of chamomiles that grow 30 to 60 cm tall [2]. Chamomile tea, obtained by steeping the dried flower heads in boiling water for several minutes, is an ancient herbal remedy still used to treat various maladies prominently in Europe and Asia. Although there are many varieties of chamomiles–the true chamomile is acknowledged as the German chamomile (M. chamomilla L.; Matricaria recutita L) and the Roman chamomile (Chamaemelum nobile (L.) All.). The Tamolito (C. nobile var. trifoliatum) and Bodeleu (C. nobile var. depressum) from the species of Roman chamomile, came from the ancestors documented in herb catalogs, are also regarded as kinds of chamomile [4].
2.2. Chemical Composition and Active Ingredients
Chamomile, scientifically known as Matricaria recutita L., is a common herbal plant belonging to the Asteraceae family. It is popularly consumed as herbal tea worldwide. The active components, including flavonoids, phenolic acids, terpenes, and other substances in chamomile, exhibit various pharmacological activities. A lot of research has been conducted on the chemical composition and biological activities of chamomile, confirming its use in treating gastrointestinal disorders, gout, skin inflammation, sore throat, allergic rhinitis, anxiety, stress, and sleep disorders [2]. Different extraction methods for the beneficial components have been reported, along with in vitro, in vivo, and clinical studies for different preparations (tea, decoction, tincture, extract) from various parts (flower, leaf, stem).
In 2022, a study investigated the chemical constituents and pharmacological activities of chamomile to provide valuable information for further studies and applications. A total of 301 compounds, including 26 organic acids, 50 flavonoids, 10 coumarins, 102 volatile oil constituents, 39 monoterpenes, 27 sesquiterpenes, 2 diterpenes, 3 triterpenes, 16 sterols, 6 polysaccharides, 3 guaiacolides, 7 trace elements, and 10 other compounds were reported in chamomile. Among the chemical compounds, flavonoids represented by apigenin were shown to have significant anti-inflammatory effects. Due to the presence of esters in the volatile oils, chamomile showed sedative and anxiolytic effects. α-Bisabolol in sesquiterpenes was found to protect against APAP-induced acute liver injury. Chamomile was reported to have anticancer, anti-infective, antioxidant, hypoglycaemic, hypotensive, hypolipidaemic, antiallergic, antidepressant, organ protective, genitoprotective, and neuroprotective effects [3]. The clinical effects of chamomile for the aforementioned applications depend on the chemical composition and the amount of active components.
3. Health Benefits of Chamomile Tea
Apart from its calming and soothing effects on the mind and body, drinking chamomile tea regularly is known for a wide range of health benefits, such as stress reduction, digestive health support, anti-inflammatory properties, and more. Not only does it help the drinker relax, but it can also contribute to overall well-being by soothing the mind and body [2].
Chamomile tea is generally known to support good digestive health and is widely consumed for this purpose. It can soothe an upset stomach or indigestion, and drinking a cup before meals can promote better digestion of food. Chamomile has many anti-inflammatory properties that provide numerous health benefits, and drinking chamomile tea is one way of consuming this natural remedy [3].
3.1. Stress Reduction and Anxiety Management
Stress is a normal reaction to everyday pressures, but when it becomes overwhelming, it can lead to various health issues and problems. It can have a significant impact on one’s mental and emotional well-being, playing a huge role in someone’s overall health. The increased prevalence of stress-related ailments, mental fatigue, anxiety, and stress effects on work performance among different age groups triggered a need to find herbal remedies that could help in relieving these conditions. After a number of screening sessions, chamomile was put into consideration since this herb is renowned for being a soothing agent for a variety of health conditions [3] based on its long history of use in traditional medicine systems.
Stress results in the release of hormones, such as adrenaline and cortisol. These hormones are good in small amounts as they can help “boost” energy and increase alertness to react to specific pressures, but when present in elevated amounts for longer times, they can have multiple side effects on an individual’s health. Chamomile extract treatment had a significant effect in countering the stress-induced increase in adrenal weight and plasma adrenaline levels. It was observed that regular administration (100 mg/kg body weight, per os) of the extract controls the elevation of adrenal weight and plasma catecholamine levels from a second week onward. A decrease in metabolism, which was brought about by a marked decline in free glucose and lactate contents in the blood, was observed. Anxiety is a form of overwhelming fear and apprehension that leads to avoidance behavior and results in a severe adverse effect on the quality of life. In conscious rats, elevated plasma levels of adrenocorticotropic hormones (ACTH) and glucocorticoids were noted. These increases exert a number of effects on cognition and impair short-term and long-term memory in rats, which in turn triggers anxiety-like behavior. It was noted that the anxiolytic effects of chamomile treatment (200 mg/kg body weight per os) developed around the third week, as indicated by an increase in the time spent on the open arm in elevated plus-maze rats.
3.2. Digestive Health Support
Chamomile tea is not only known for its calming properties but also for its ability to soothe the stomach. Chamomile flowers contain compounds that help relax the muscles of the intestines, making it effective against various gastrointestinal problems such as indigestion, gas, bloating, and cramps. By promoting overall relaxation, including the digestive tract, chamomile tea helps reduce stomach discomfort and improves the digestion of heavy foods [2].
Bloating and gas pain after meals are common complaints, which occur when the stomach distends from trapped air. These issues can be alleviated with the help of chamomile tea, as it releases the tension that causes muscles to spasm and trap gas. Additionally, chamomile tea aids digestion by increasing the secretion of digestive juices, relieving symptoms of indigestion like nausea and stomach cramps. Furthermore, chamomile tea can reduce the pain caused by gastroesophageal reflux by electrically calming the overactivity of stomach contractions or emptying [3].
3.3. Anti-inflammatory Properties
In addition to its relaxation properties, chamomile tea has been studied for its potential anti-inflammatory properties. Chronic inflammation is linked to various health problems, including cardiovascular disease, obesity, diabetes, cancer, and neurodegenerative diseases. Polyphenolic compounds in chamomile tea, particularly flavonoids, have shown strong anti-inflammatory properties [3]. These compounds can improve inflammation-induced endothelial dysfunction and decrease coronary artery calcification in atherosclerosis. Studies have shown that oraly administered chamomile exhibits anti-inflammatory activity by suppressing the mRNA expression of several pro-inflammatory cytokines.
The fibrinolytic activity of chamomile tea has been studied in vitro on human plasminogen and with synthetic substrates, showing potential for short-term prevention of thrombotic disease. Chamomile tea also decreases plasma concentration levels of glucose, cholesterol, triglycerides, and phospholipids, contributing to anti-atherogenic property. However, there is a lack of information regarding the influence of polyphenolic-rich herbal tea on pro-inflammatory and pro-atherogenic events, particularly early-phase atherosclerosis [1].
4. Research and Studies
Chamomile tea has been consumed for centuries around the world, primarily for medicinal purposes. Other than its potential health benefits, chamomile tea is practically caffeine-free and thus a popular herbal tea for sleep. After berberine, chamomile tea is reported to be the second-most Googled health herb, garnering over 135 million seniors globally [3]. The consumption of chamomile tea among Chinese seniors, specifically in Southern China, is gaining attention but remains understudied.
In a study, the sleep quality of the participants was assessed using the Pittsburgh Sleep Quality Index questionnaire. A cross-sectional epidemiological study was conducted among 156 chamomile tea drinkers and 323 non-chamomile tea drinkers aged 60 and above for insomnia symptoms using the 7-item Insomnia Severity Index. Physical activity levels were surveyed using the Rapid Assessment of Physical Activity questionnaire. After adjusting for confounding factors, the odds ratio for insomnia symptoms was significantly lower in the chamomile tea drinkers group than in the non-chamomile tea drinkers group. It was concluded that regular chamomile tea consumption is associated with improved sleep quality and a lower risk of insomnia in Chinese seniors.
Compared with placebo, 300 or 400 mg chamomile extracts taken at bedtime improved sleep quality and efficiency of approximately 60 adults [1]. Four weeks of regular intake improved total wake time and the number of awakenings during the night of 34 adults with insomnia, while remarkable changes could be seen in relative beta and delta powers when compared to a control group of 50 adults.
4.1. Clinical Trials on Sleep Quality
Chamomile tea is among the most popular herbal teas in the world. In a randomized, double-blind placebo-controlled trial, 60 patients with insomnia were assigned to either chamomile or a placebo group for four weeks. The effects of chamomile on participants’ perceived sleep quality, daytime functioning, severity of insomnia, and sleep disorder symptoms were investigated. No adverse events were observed, and results indicated that chamomile has no significant clinical daytime benefit over placebo. The study concluded that chamomile is safe, but did not demonstrate clinical efficacy [5].
A clinical trial aimed to assess the outcome of high-grade high-quality chamomile extract on sleep disorders of menopausal women was conducted. After four weeks, results included significant improvement in sleep diary data of the group taking chamomile extract, and that it has beneficial effects on sleep disorders associated with menopause [1].
4.2. Efficacy in Managing Insomnia
Insomnia is a sleep disorder characterized by chronic difficulties in falling or staying asleep. Insomnia can be associated with sleep maintenance (the patient’s inability to remain asleep, resulting in early awakenings), sleep initiation (the patient’s inability to fall asleep at a desired moment), or non-restorative sleep. Insomnia can be of primary origin or secondary to other conditions such as depression and anxiety disorders [6]. Insomniac patients often complain about a lack of “quality” sleep, which is expressed by feelings of fatigue, concentration difficulties, and a generally low mood throughout the day.
Chronic insomnia leads to major consequences in patients’ personal and professional lives, given its effect on daily activities, attention, memory, and mood. Such consequences can lead a patient to seek treatment. Several types of medications are commonly used for the treatment of chronic insomnia. While benzodiazepines and related drugs are helpful in managing insomnia, they can induce dependency, rebound effects, tolerance to hypnotic effects, and daytime sedation [3]. Sedative herbal medicinal products can be an interesting alternative for the management of mild-to-moderate chronic insomnia, either alone or in combination with standard medicinal products. Herbal products act through different mechanisms and may be safe. In addition, they raise little concern about tolerance or rebounds. Given that herbal products are widely consumed, potential cases of herb-to-drug interactions need to be investigated. Nurses are the first stakeholders in herbal treatment-related adverse events. Patients have to be informed and advised to consult their general practitioners or pharmacists before consuming herbal products, especially if they are on other medications.
5. Preparing and Brewing Chamomile Tea
Enjoying a steaming cup of chamomile tea can lead to a calming experience in a cup. Walden Health’s chamomile tea is picked at optimal quality in the fields of Egypt during the beginning of each bloom in order to maximize the flavonoid content [3]. There are many different ways to prepare chamomile tea, but this section will focus on popular questions regarding loose leaf versus tea bag, and how to brew the optimal tea.
While tea bags are popular and very convenient in this busy world, loose leaf tea is worth considering. Loose leaf tea is thought to yield better flavor than tea bags. High quality loose leaf tea can be several different types, such as green, oolong, or black tea, and is whole leaf rather than broken tea, which can have less flavor. Often, tea bags contain lower quality tea, such as “dust” or “fannings”. Dust and fannings are broken leaves, which can lead to a more astringent flavor [1]. To use loose leaf tea, a tea infuser can be used, or a simple and inexpensive option is to add the coffee into the cup when brewing and to use a mesh strainer when pouring to keep the leaves out of the cup.
When brewing chamomile tea, it is good to be aware of the water temperature that it is brewed at and the steep time. Brewing chamomile tea at boiling 212°F (100°C) water or warmer will lose flavor notes and can lead to a bitter taste. The optimal water temperature for brewing chamomile tea is boiling water taken off the heat for 1 to 2 minutes. If drinking Walden Health’s chamomile tea, the recommended steeping time is 4 to 6 minutes, as there is a lot of flower material in the tea to brew out flavors. Steeping with a lid on the cup during brewing will also help to seal in the flavors and oils in the tea.
5.1. Loose Leaf vs. Tea Bags
Like many herbal teas, chamomile tea is available in tea bags or as loose leaf tea. Both types offer relaxation and may help with sleep improvement but have some differences. Tea bags are the easier and more convenient option if someone is new to herbal teas or just wants a cup of chamomile tea. Tea bags do not require a teapot, tea infuser, or careful measuring of dried chamomile flowers into the cup itself. All the work has been done ahead of time, so all that is needed is a cup, hot water, and a tea bag. Using a tea bag does mean that the size of the tea bag and filter material can affect the quality of the tea to some degree, and many consider “silken tea bags” to be an inferior choice.
If using loose leaf chamomile, a tea infuser is recommended. Most tea infusers work by holding the dried herbs in a small mesh basket with a handle that can be dipped into a teapot or cup of hot water. For drinking chamomile tea at home, a small teapot or French press can help with pooling the tea together more evenly, but drinking chamomile tea directly out of the mug with a tea infuser is perfectly fine too. If wondering just how much dried chamomile flowers to use, the general recommendation is about 1-1.5 teaspoons (or about 1-2 grams) per cup of hot water. For people who prefer stronger tea, the amount of dried chamomile flowers can be increased to their own taste preference.
Freshly brewed chamomile tea is light in color with delicate floral notes, and the dried chamomile flowers are similar in appearance to what is found in chamomile tea bags. For the most part, dry chamomile tea is the same whether purchased as loose leaf or in tea bags. The primary difference is whether the dried chamomile flowers are broken up into smaller pieces, and this can lead to some differences in the tea. All tea contains some volatile compounds that contribute to flavor, aroma, and other properties, and because chamomile tea is usually brewed at a relatively high temperature, chemical compounds that contribute to flavor are more vulnerable to being lost than if it was brewed at a lower temperature [1]. Using tea bags is generally preferred by large tea companies because tea bags are easier and cheaper to manufacture than loose leaf, and this may have a negative impact on the tea’s aroma and flavor profile.
5.2. Optimal Brewing Techniques
For those looking to get the most out of their brew of chamomile tea, there are some best practices in brewing to help optimize both flavor and the potential health benefits of chamomile. Chamomile tea is one of the most popular herbal teas that can be found globally [7]. The dry petals are usually placed in a saucepan of hot water and covered for about five to six minutes. If desired, honey or sugar can be added to sweeten the chamomile flavor. When brewing chamomile tea, it is always best practice to make it in a closed container as steam escapes, which can reduce the flavor of the tea.
According to food classification documents, herbal teas are considered infusions, brews, and decoctions. Carafes, decanters, pots, pitchers, jug, teapots, mugs, and cups are considered best practice brewing equipment. After brewing chamomile tea, the tea can be served in tea cups or mugs [3].
6. Incorporating Chamomile into Daily Routine
Incorporating chamomile into your day can be as easy as brewing up a cup before bed. While some may prefer to drink chamomile tea at night, others find it works better when consumed earlier in the evening, as part of winding down rituals before bed.
Chamomile tea pairs well with other herbs and spices, too. Ginger, honey, and fennel is a great combination if you’re feeling a little under the weather, while lavender, valerian root, spearmint, and passion fruit might help if you need to calm anxiety. For those who prefer to drink chamomile throughout the day, you can brew up iced tea too! Just steep the tea longer in cooler water (instead of boiling) and add ice. If you prefer chamomile in a caffeine-free form, simply brew the tea with decaffeinated black tea for an herbal twist on chai latte [2].
6.1. Before Bedtime Rituals
Incorporate chamomile tea into your bedtime rituals! Here are some ideas to get you started:
- Unplug and unwind. Step away from your phone and let your mind slow down. Do some light stretching, meditate or listen to calming music. A few deep breaths can help, too. Once you feel relaxed, brew some chamomile tea. Sip it slowly and let it warm you.
- Make it a family affair. Include the kids! Gather everyone in the living room with their favorite pajamas and blankets for some downtime. Brew a few cups of chamomile tea and read bedtime stories. If the kids are too young for tea, consider making chamomile-infused milk instead. Enjoy some family bonding time and natural relaxation before heading to bed.
- Pamper yourself. Show yourself some love after a long, tiring day. Light some scented candles or turn on an essential oil diffuser. Fill your bathtub with warm water and soak while sipping chamomile tea or reading a book. If you can’t take a bath, have an at-home spa day with some skincare and pampering. Enjoy some beauty sleep after your me-time!
- Keep a journal. A great practice to adopt is journaling. Spend a few minutes before bed documenting your day, your thoughts and feelings, your to-do list or even your goals. If you’re troubled by something or find it hard to sleep, writing it down can help clear your mind [1]. Combine it with a cup of chamomile tea and you have an even better recipe for sweet dreams!
- Combine it with herbal supplements. If you’re open to supplements, taking magnesium before bed can help you relax. Mix powdered magnesium with chamomile tea or brew a herbal tea blend with chamomile and valerian root [5]. This will enhance the sedative effects of chamomile tea and improve your sleep even more!
6.2. Combining with Other Herbs and Spices
The above list may help in exploring the potential synergies of combining chamomile with other herbs and spices to enhance the therapeutic effects of chamomile tea. While other herbs and spices may synergize their effects with chamomile, this study focuses only on chamomile tea. The initial combination consists of half a bag of chamomile tea and a pinch of dried lavender buds/flowers, which can enhance relaxation, mood improvement, and sleep induction. Another combination includes half a tea bag of chamomile tea, half a tea bag of hibiscus tea, and a pinch of dried ginger powder, which may allow users to enjoy warmth and enhanced tea flavour while potentially experiencing weight loss & anti-diabetes beneficial effects. A possible combination of a chamomile tea bag and a pinch of cinnamon powder could also be considered.
With a better understanding of creative possibilities combining chamomile tea with other herbs and spices, some combinations can be made more practical by taking the ease of making tea into account, and potential unlimited combinations can increase the quantitativeness of diversification. Other herbs and spices not mentioned above, such as mint, rosemary, and thyme, can also be combined with chamomile tea. Dried herbs and spices could enhance the aroma and flavour of tea, while tea bags with dried herbs and spices put alongside chamomile tea bags may keep chamomile tea drinkers from overcomplicating the tea-making process. However, further studies are warranted to investigate combination effects, antioxidant activity, and potential adverse effects of herbal combinations.
7. Safety and Considerations
While chamomile tea is generally safe and well-tolerated, some precautions should be taken into consideration. Allergies to ragweed or other flowers in the Asteraceae family may predispose some individuals to allergic reactions after ingesting chamomile tea [3]. Although rare, symptoms may include itchy eyes, skin rashes, or anaphylaxis.
Chamomile may interact with certain medications, including blood thinners like warfarin, heart medications, DILAUDID, sedatives, and immune suppressants. Individuals taking these medications should consult with a healthcare provider before consuming chamomile tea [2]. Pregnant women and those with liver or kidney issues should also exercise caution and discuss chamomile tea consumption with a healthcare professional.
7.1. Potential Side Effects and Allergies
While chamomile tea is generally considered safe for most people, some individuals may experience side effects or allergic reactions. Here are some potential side effects associated with chamomile tea:
- Allergic Reactions: People who are allergic to other plants in the Asteraceae family, such as ragweed, marigolds, daisies, and chrysanthemums, may be sensitive to chamomile and can experience allergic reactions [3]. Allergic responses can include skin reactions like rash, itching, and difficulty breathing. 2. Drowsiness: Chamomile tea has mild sedative effects, which may lead to drowsiness in some individuals. It is advisable to avoid operating machinery or driving after consuming chamomile tea until one’s tolerance is known [1]. 3. Gastrointestinal Issues: Some individuals might experience nausea or vomiting after consuming chamomile tea. It is recommended for those who experience stomach upset after drinking chamomile tea to stop consuming tea. 4. Pregnancy and Breastfeeding: Chamomile tea is likely safe during pregnancy, but in large amounts, it may increase the risk of miscarriage. Pregnant women should consult a doctor before using chamomile tea. In limited amounts, chamomile tea is safe while breastfeeding.
Note: Consult with a doctor or health professional to discuss individual needs and medical history and this consumer information is for educational purposes only and not a substitute for professional medical advice.
7.2. Interactions with Medications
Chamomile tea, known for its natural calming effects, is generally safe for most individuals. However, it may interact with certain medications, particularly those affected by liver enzymes. Therefore, those taking any of the following medications should check with their health care professionals before drinking chamomile tea:
* Blood thinners: Chamomile tea may act like blood thinners (anticoagulants), leading to increased risk of bruises or bleeding when taken with medications such as aspirin, non-steroidal anti-inflammatory drugs (NSAIDs), warfarin, clopidogrel, or heparin; * Blood pressure medications: Because chamomile tea can lower blood pressure, it may increase the effects of antihypertensive medications. This can lead to an adverse drop in blood pressure. Medications this could happen with include alpha-blockers (such as prazosin), certain calcium channel blockers (such as diltiazem), ACE inhibitors (such as enalapril), beta-blockers (such as propranolol), or diuretics (such as furosemide or hydrochlorothiazide); * CNS depressants: The sedating effects of chamomile tea may be increased when taken with benzodiazepines (such as diazepam, alprazolam), barbiturates, or opiate analgesics (such as codeine or morphine); * Hormonal medications: Chamomile tea may mimic estrogens in the body and should be avoided with birth control pills, hormone replacement therapy, or other medications that affect estrogen levels [3] ; * Steroidal anti-inflammatory drugs: The combination of chamomile tea and medications like prednisone may cause increased côté d’eda le chance đea [1] ; * Cytotoxic drugs: Chamomile tea can inhibit several cytochrome P450 enzymes, which may lead to interactions with drugs like Tacrolimus and cyclosporine.
8. Conclusion
Chamomile tea is a popular herbal drink made from the dried flower heads of the chamomile plant, primarily chamomile recutita and Matricaria chamomilla. Its soothing qualities have gained popularity worldwide. Drinking chamomile tea before going to bed is reported to be widely fitting for sleep improvement—promoting relaxation and curing sleep disturbances. This essay explores chamomile tea and how it promotes relaxation and improves sleep.
The key compounds in chamomile tea are apigenin, an antioxidant flavonoid, and its glycoside, which are compounds that match the sleep-promoting action of benzodiazepines (widely prescribed for sleep and anxiety), but with fewer side effects. Chamomile tea demonstrates a beneficial effect on anxiety, sleep quality, and herbal tea consumption [1] ; [3]. The increase in research on herbal tea over the last decades indicates the growing interest of many communities in exploring natural plant species. The consumption of herbal tea appears to be more appreciated by some populations compared to other forms of herbal preparations. The studies available to date indicate that common herbal teas may improve one’s electroencephalography, sleep, and mood. As chamomile tea is among the most widely consumed herbal tea beverages, this article focuses on the widely consumed chamomile tea beverage—its origin, use, commonly available varieties, claimed health benefits, and scientific findings on the view of its sleep improvement.
Research in chamomile and in herbal tea consumption warrants more attention from relevant investigators. More coffee and black tea-drinking but less herbal tea-drinking years are negatively associated with future sleep trouble and disturbances. There should be a more extensive exploration of sleep improvement and relaxation-enhancing beverages. Since chamomile naturally occurs in many varieties, the physiological effects of popular varieties must be considered in depth. More chemophenetic studies should be set aside, along with large-scale population studies, to perceive the mode of action of each composition on sleep improvement. Herbal preparations generally offer a wide safety range when offered in a traditional manner and at average amounts. However, caution is warranted concerning the co-consumption of synthetic compounds such as alcohol and medication that may enhance the side effects of some herbal substances.
8.1. Summary of Key Points
In a world filled with stressors and endless to-do lists, finding a moment of relaxation is becoming increasingly rare. The pursuit of tranquility has led many to seek solace in various relaxation techniques, yoga practices, exercise, meditation, and reading. Others yearn for a more straightforward approach—a simple remedy to induce relaxation, help shake off the day’s worries, and drift off to sleep. Fortunately, nature provides such a remedy, cradled in a cup of tea. Numerous herbal teas are believed to promote relaxation and improve sleep quality, with chamomile tea being the most popular option [3]. Chamomile tea, prepared by steeping dried flowers of the chamomile plant, has acquired popularity for its reputed ability to create a sense of calmness and improve sleep disorders. A recent comprehensive study has explored chamomile tea in depth, investigating its chemical and biological makeup, as well as its relaxing effects on the body.
Chamomile tea showers the body with a healing compound known as apigenin. This compound, a type of flavonoid, is present in various plants but is particularly abundant in chamomile flowers. Chamomile is known for its broad therapeutic uses, including its potential effectiveness as a calming agent and sleep improvement. Laboratory experiments have demonstrated that apigenin effectively calms the nervous system via binding to benzodiazepine receptors in the brain, a mechanism behind many anti-anxiety and sedative medications [1]. Drinking chamomile tea in an evening ritual has numerous health benefits, especially for those suffering from tension and insomnia.
8.2. Future Directions in Chamomile Research
On the one hand, there’s just still so much to learn about chamomile tea. More research can be done on infusion temperature and time on chamomile tea and its effects on relaxation and overall sleep improvement. There can be further exploration of the ingredients and preparation of chamomile tea concerning taste and palatability for optimal users, such as the elderly and even children [2]. Additionally, although the scientific literature provided hope for more in-depth studies and conclusions, there were only a handful of peer-reviewed documents found online, and more sources certainly can be used to gain credibility on this topic. Overall, these are just some examples of the potential that research on chamomile tea has. On the other hand, there has been extensive literature on other types of tea, such as green and black tea, and their studies on relaxation and sleep improvement [3].
References:
[1] A. Rasool, A. Ishtiaq, and B. Rehman, “OUTCOME OF USE OF HIGH QUALITY CHAMOMILE EXTRACT ON SLEEP DISORDERS OCCURRING AFTER MENOPAUSE,” 2019. [PDF]
[2] Y. L. Dai, Y. Li, Q. Wang, F. J. Niu et al., “Chamomile: A Review of Its Traditional Uses, Chemical Constituents, Pharmacological Activities and Quality Control Studies,” 2022. ncbi.nlm.nih.gov
[3] A. Sah, P. Poonkuzhi Naseef, M. S. Kuruniyan, G. K. Jain et al., “A Comprehensive Study of Therapeutic Applications of Chamomile,” 2022. ncbi.nlm.nih.gov
[4] A. El Mihyaoui, J. C. G. Esteves da Silva, S. Charfi, M. Emilia Candela Castillo et al., “Chamomile (Matricaria chamomilla L.): A Review of Ethnomedicinal Use, Phytochemistry and Pharmacological Uses,” 2022. ncbi.nlm.nih.gov
[5] M. Yurcheshen, M. Seehuus, and W. Pigeon, “Updates on Nutraceutical Sleep Therapeutics and Investigational Research,” 2015. ncbi.nlm.nih.gov
[6] S. Ait Abdellah, A. Berlin, C. Blondeau, I. Guinobert et al., “A combination of Eschscholtzia californica Cham. and Valeriana officinalis L. extracts for adjustment insomnia: A prospective observational study,” 2019. ncbi.nlm.nih.gov
[7] M. Aamir, A. Abid, I. Azam, A. Ikram et al., “Characterization of carbonated beverage fortified with chamomile herbal extract,” 2024. ncbi.nlm.nih.gov