Chamomile Tea for Sleep

European folk tradition with roots in antiquity — chamomile was used in ancient Egypt and Greece

Evidence: Modest — meta-analyses show significant improvement in sleep-quality scores

Illustration: Chamomile flowers (Matricaria chamomilla)

Illustration: Dried chamomile flower heads

What it is and what it is used for

Chamomile flowers (Matricaria chamomilla) brewed into tea and drunk before bed for sleep quality and relaxation. A 2019 meta-analysis of 12 RCTs found significant improvement in sleep-quality scores and in generalized anxiety; a later meta-analysis of 10 studies confirmed a significant drop in PSQI scores. The effect is modest, and there is no proven effect on insomnia severity — it is not a melatonin replacement.

Safety and disclaimers

• Avoid if allergic to ragweed, daisies, or chrysanthemums (cross-allergy).
• May cause drowsiness — do not drive after drinking it.
• Theoretical interactions with sedatives and anticoagulants.
• Safety in pregnancy and breastfeeding at medicinal amounts is not established.

Foraging and preparing your ingredients

Warning: illustrations and photographs alone are never enough for safe wild identification. Confirm every plant in person with a knowledgeable local expert and at least two reliable field guides before harvesting or eating anything from the wild.

Where and when to find it: Cultivated fields, garden edges, and disturbed ground across Europe and temperate regions. Daisy-like flowers through summer.

Identification: Daisy-like flowers with white drooping petals around a yellow dome; strong sweet apple scent when crushed; the receptacle (center) is hollow — slice one open to check. Compare with the captioned photos.

What to harvest: Flower heads, picked in the morning after the dew dries, through summer.

Dangerous look-alikes: Scentless mayweed looks similar but lacks the apple scent and has a solid receptacle. Oxeye daisy is much larger. The hollow receptacle plus the apple scent together confirm German chamomile.

Harvest sustainably: Pick flowers and leave plenty; the plant self-seeds freely.

Preparing and storing:

• Dry flower heads on screens in a dark, airy place until fully dry.
• Store sealed and dark up to 1 year.
• Use 1–2 teaspoons per cup as the recipe describes.

Recipe

Ingredients:

• Dried chamomile flowers (Matricaria chamomilla), 1–2 teaspoons, or 1 tea bag
• 250 ml (about 8 oz) hot water
• Honey or lemon to taste (optional)

Preparation:

1. Pour hot water over the flowers, cover, and steep 5–10 minutes.
2. Strain and drink 60–90 minutes before bed.

Dosage / directions: One cup in the evening.

Folk history

The Egyptians dedicated chamomile to the sun god Ra; the Greeks named it 'ground apple' for its scent. Through the Middle Ages it was strewn on floors and brewed for every nervous complaint. Peter Rabbit's mother dosed him with it — and modern meta-analyses suggest Mrs. Rabbit knew what she was doing.

Scientific references

• 2019 systematic review and meta-analysis (Phytotherapy Research) — 12 RCTs, chamomile for sleep quality — https://pubmed.ncbi.nlm.nih.gov/31006899/