Can Chamomile Tea Help With Sleep Disorders?

The Anxiolytic Effects of Chamomile

Chamomile tea contains apigenin, an antioxidant that binds to GABA receptors in the brain, producing a calming effect. This can help alleviate anxiety, a common cause of sleep disorders. In one study, participants who consumed chamomile tea showed a significant reduction in anxiety and improved sleep quality. To get the most benefit, consume 1-2 cups of chamomile tea 30 minutes to 1 hour before bedtime.

Preparing Chamomile Tea for Sleep

To prepare chamomile tea for sleep, use 1 teaspoon of dried chamomile flowers per 8 oz of boiling water. Steep for 5-7 minutes, then strain and add honey or lemon to taste. Avoid consuming chamomile tea during the day, as it can cause drowsiness and interfere with daily activities. A typical serving size is 200-250 mg of chamomile extract, standardized to 1.2-1.5% apigenin.

Combining Chamomile with Other Sleep Remedies

While chamomile tea can be an effective sleep aid on its own, combining it with other relaxation techniques may enhance its benefits. For example, practicing gentle stretches, deep breathing exercises, or progressive muscle relaxation can help calm the mind and body before sleep. Additionally, establishing a consistent sleep schedule, creating a dark, quiet sleep environment, and avoiding screens before bedtime can also promote better sleep quality.