Sweet dreams may be just a cozy cup of chamomile tea away. Here’s when to drink it for sleep.
Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT
Key Points
- Chamomile tea may help promote relaxation and support better sleep.
- Try sipping chamomile tea about an hour before bed as part of your routine.
- Regular movement, natural light and less screen time can also support better sleep.
Sleep is fundamental for overall health and well-being, yet at least a third of U.S. adults don’t get the recommended seven to nine hours of shut-eye per night. At best, a bad night’s sleep can leave you feeling a little groggy in the morning, while chronic insufficient sleep is associated with various health problems, including reduced quality of life and potentially a shortened lifespan.
If you’re looking to revamp your bedtime routine in the hopes of getting more restful sleep, you might consider adding a warm cup of chamomile tea to your routine. “If you enjoy it, a cup of chamomile tea can be a simple addition to your bedtime routine. Just check the label: Pure chamomile is naturally caffeine-free, while blends may contain caffeinated tea or other ingredients,” advises Liz Shaw, M.S., RDN, CPT.
But when is the best time to drink chamomile tea to help with sleep? We spoke with registered dietitians to find out, plus other tips for a better night’s sleep.
How Chamomile Tea Helps with Sleep
There’s no magic bullet when it comes to better sleep, but chamomile tea may help you relax and sleep a little more soundly. “Drinking chamomile tea before bed may help you fall asleep faster and stay asleep longer, with fewer middle-of-the-night disruptions,” says Kelsey Kunik, RDN.
Most of the benefits of chamomile tea stem from a compound called apigenin, which can bind to gamma-aminobutyric acid (GABA) receptors and benzodiazepine receptors in the brain. GABA is a neurotransmitter that plays an important role in our central nervous system, and when apigenin binds to its receptors, it can help promote relaxation. Apigenin also binds with benzodiazepine receptors, which may have a mild sedative effect.
Wondering how much chamomile tea will do the trick? The science isn’t crystal clear. “It’s difficult to quantify the exact dose to help you sleep better, as a variety of doses and a variety of extracts and infusions have been used in clinical studies,” shares Kunik. For a simple addition to your bedtime routine, try a cup of chamomile tea before bed.
Is There a Best Time?
While there’s no “perfect” time to have chamomile tea before bed, sipping it about 60 minutes before you try to sleep may be a reasonable option.
Kunik adds, “Current research doesn’t highlight a specific time to drink chamomile tea, but an hour or two before bed, as part of your evening relaxation routine, may give the compounds enough time to take effect without increasing the amount of times you need to get up to use the bathroom in the middle of the night.”
Other Tips to Support Sleep
A better night’s sleep is best achieved through a comprehensive approach. Experts recommend these tips to support sleep.
- Be Active. “Incorporating regular movement helps improve sleep quality, while serving as a healthy adjunct to stress management too,” says Shaw. Remember, your daily movement doesn’t have to take forever. “Whatever it is, just make time to fit in just 22 minutes daily (which helps meet your weekly exercise recommendations!),” notes Shaw.
- Try Tart Cherries or Juice. “Montmorency tart cherries have been studied for their specific effects on sleep health and shown some promising results. While more research is needed, the combination of anthocyanins and melatonin produced with each bite (or sip) may just be the ticket to better sleep,” shares Shaw.
- Limit Screen Time. All that scrolling can make it harder to fall asleep. “Putting your screen away and enjoying a relaxing activity before bed can help reduce your exposure to sleep cycle-disrupting blue light and help your brain relax into a better night of sleep,” advises Kunik.
- Create a Bedtime Routine. Create a rhythm before bed that includes relaxing activities you look forward to. “Instead of screen-time activities before bed, try analog hobbies like reading, puzzles or crafting,” shares Kunik. These activities can help signal to your body and mind that it’s time to slow down.
- Get Outside Every Day. Exposure to natural light, particularly in the morning, helps keep your body’s internal clock aligned with the day-night cycle. It doesn’t need to be extensive—a quick walk in the morning can do the trick.
Our Expert Take
A cup of chamomile tea before bed may be the helpful nudge you need to drift off to sleep. While there isn’t a science-backed “best” time to drink it, experts say research is mixed but suggest about an hour before bed to give your body time to reap the relaxing effects while still leaving room for a before-bed bathroom trip.
Still, it’s important to remember that chamomile tea likely won’t solve all your sleep problems. “There’s no single fix for better sleep. It helps to look at the full picture: your stress levels, caffeine intake, physical activity and evening habits, including when you eat or drink alcohol. Small changes in these areas can add up to a more restful night,” notes Shaw. Happy sipping!