Does Chamomile Make You Sleepy? What It Actually Does
Chamomile won't knock you out the way a sleeping pill does, but it can help you wind down. A 2019 meta-analysis of randomized trials found chamomile significantly improved sleep quality, and a trial in older adults found four weeks of chamomile extract improved sleep compared with a placebo. Its effect is gentle, which is exactly why it suits a bedtime routine.
Chamomile tea is probably the most familiar bedtime drink in the world, and for good reason. But "makes you sleepy" and "helps you sleep" aren't quite the same thing. Here's what chamomile actually does, what the research found, how tea compares with an extract, and how to get the most from it at night.
Does chamomile make you sleepy, or help you sleep?
Mostly the second. Chamomile is calming rather than sedating. People describe it as taking the edge off the evening, which makes falling asleep easier, rather than as a wave of drowsiness. In the research, the clearest effect is on sleep quality: how well people felt they slept, how long they took to drop off and how rested they woke.
That's also why chamomile is so easy to live with: it isn't known for leaving people groggy the next morning, and it isn't a hormone, so there's no body-clock timing to get right.
What the research says
- Sleep quality improved across trials. A 2019 systematic review and meta-analysis of 12 randomized trials found chamomile significantly improved sleep quality, with only mild side effects reported.
- Older adults slept better in four weeks. In a randomized trial of 60 adults aged 60 and over, those taking chamomile extract twice a day for 28 days had significantly better sleep quality than the control group.
- Insomnia is a different matter. The same meta-analysis found only one trial in people with insomnia, and it found no change in insomnia severity. Chamomile suits ordinary restless nights better than a diagnosed sleep disorder.
How chamomile works
Chamomile flowers contain apigenin, a plant compound that researchers believe interacts with the same calming receptors in the brain that some sleep medicines act on, though far more gently. That's the leading explanation for its relaxing effect. The ritual helps too: a warm drink in a dim room is a strong signal to your body that the day is over.
Chamomile tea vs chamomile extract
| Tea | Extract (capsules, gummies, tinctures) | |
|---|---|---|
| How much you get | Varies with the tea and how long it steeps | A set amount, printed on the label |
| Best for | A wind-down ritual | Consistency, and combining with other sleep ingredients |
| One catch | A big mug late at night can wake you up to use the bathroom | Quality varies, so look for every amount printed |
How to use chamomile for sleep
- Take it 30 to 60 minutes before bed, as the start of winding down rather than the last thing you do
- Dim the lights and put screens away at the same time. Chamomile works with a routine, not against bright light
- If it's tea, keep the mug small and finish it well before bed
- Give it a few weeks. The trial in older adults measured its effect after four weeks of nightly use
Chamomile and other sleep ingredients
Chamomile pairs well with ingredients that do different jobs. L-theanine also helps you wind down, and L-theanine for sleep has its own trial behind it. Magnesium supports physical relaxation and melatonin handles timing, and taking magnesium and melatonin together is one of the most common evening pairings. If you'd rather avoid melatonin altogether, chamomile is one of the main ingredients in sleep gummies without melatonin.
Who should be careful with chamomile
According to the National Center for Complementary and Integrative Health, chamomile is generally well tolerated, but:
- Allergies: people allergic to related plants, such as ragweed, chrysanthemums, marigolds or daisies, may react to chamomile
- Medications: chamomile may interact with some medicines, including the blood thinner warfarin and the transplant drug cyclosporine, so check with your doctor if you take either
- Pregnancy and breastfeeding: talk to your doctor before using chamomile supplements
Don't combine it with sedating medication or alcohol without asking your doctor, and if poor sleep lasts more than a few weeks, see a doctor.
Our Chamomile Sleep Gummy
Our Chamomile Sleep Gummy is built around the idea that each sleep ingredient has its own job: chamomile and 150 mg of L-theanine to help you wind down, 87 mg of magnesium bisglycinate for physical relaxation, and melatonin for timing, with a label that tells you to start with half a gummy and adjust. Every amount is printed beside its ingredient. For the end of the day, our Rest & Wind-Down range is made by hand in small batches in Holmes County, Ohio, and the full picture of natural sleep aids shows how each ingredient fits a different sleep problem.
Frequently asked questions
Does chamomile make you sleepy right away?
Not usually. It's calming rather than sedating, so most people notice it as easier winding down rather than sudden drowsiness. Take it 30 to 60 minutes before bed.
Does chamomile tea actually help you sleep?
The research is encouraging. A meta-analysis of randomized trials found chamomile improved sleep quality, though it didn't help in the one trial of people with insomnia.
Is it OK to drink chamomile tea every night?
For most healthy adults, yes. Avoid it if you're allergic to ragweed or daisies, and check with your doctor if you take warfarin or cyclosporine, or are pregnant.
Will chamomile make me groggy in the morning?
It isn't known for that. Its effect is gentle, which is one reason it's popular as a nightly drink.
Is chamomile better than melatonin?
They do different things. Melatonin signals that it's night, which helps when your timing is off, and a small dose is usually enough. Chamomile helps you wind down. Many sleep products combine them for that reason.
How long does chamomile take to work?
Some people feel calmer the same evening. In the trial in older adults, sleep quality was measured after four weeks of nightly use.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. This article is general information and not medical advice. Talk to your healthcare provider before starting any supplement, particularly if you are pregnant or nursing, take prescription medication, or have ongoing trouble sleeping.