Rest · Digestion · Calm
Chamomile: the bedtime tea grandma made for everyone in the house
What the research says about Matricaria chamomilla for sleep, anxiety and digestion, how strong to brew it, and who should skip it.
By Mariana Farias, Founder & Editor of Las Recetas de mi Abuela · Updated November 4, 2026
Fact-checked against USDA FoodData Central, the NIH National Center for Complementary and Integrative Health (NCCIH) and peer-reviewed studies in PubMed. Educational content — not medical advice.
Key takeaways
- Chamomile's best-known compound, apigenin, binds in the lab to the same brain receptors targeted by some calming medications.
- Small human trials suggest chamomile may improve sleep quality and ease mild anxiety, but it is not a proven treatment for insomnia.
- It is one of the gentlest herbal teas, with almost no calories and no caffeine.
- Avoid it if you are allergic to ragweed, daisies or marigolds, and ask your doctor if you take blood thinners or sedatives.
In almost every Mexican home there is a box of té de manzanilla. Grandma used it for everything: a cup at night when someone couldn't sleep, a warm cup after a heavy dinner, a cooled compress for tired eyes or irritated skin, and a few sips for a child with a stomachache. It is so familiar that people forget it is a medicinal plant with real active compounds — and a few real cautions.
What is chamomile?
German chamomile, Matricaria chamomilla (also called Matricaria recutita or Chamomilla recutita), is a small annual plant of the daisy family (Asteraceae), native to southern and eastern Europe and western Asia. Its little white-and-yellow flowers smell like apples — the name comes from the Greek chamaimelon, "ground apple". The flower heads are harvested when fully open and dried for tea.
There is also Roman chamomile (Chamaemelum nobile), a related perennial used in the same way. Most tea bags and almost all the research use German chamomile, which is the one this guide covers.
Active compounds
- ApigeninA flavonoid that binds to benzodiazepine receptors in laboratory studies, which may explain chamomile's mild calming effect.
- α-BisabololThe main compound of the essential oil, studied for soothing, anti-irritant effects on skin and the stomach lining.
- ChamazuleneA deep-blue compound formed when the flowers are distilled; responsible for the blue color of chamomile oil and studied for anti-inflammatory activity.
- Other flavonoids and coumarinsLuteolin, quercetin, herniarin and umbelliferone contribute to its antioxidant and antispasmodic activity.
What science says about chamomile
1. Sleep quality Limited human evidence
A handful of small clinical trials have found that chamomile improved how well people slept. In older adults, a chamomile extract taken twice a day improved sleep quality scores, and in women after childbirth, two weeks of chamomile tea improved sleep quality and reduced depression symptoms compared with a control group. A systematic review concluded that chamomile improved sleep quality overall but did not significantly change insomnia severity. In short: it may help you sleep a little better, but it is not a sleeping pill.
2. Mild anxiety Limited human evidence
Two clinical trials in people with generalized anxiety disorder found that chamomile extract capsules reduced anxiety symptoms modestly compared with placebo. According to NCCIH, the evidence is promising but limited. Extracts in studies are much more concentrated than a cup of tea, and nobody should stop prescribed anxiety treatment to try chamomile.
3. Digestion and stomach cramps Moderate evidence (in combinations)
Chamomile is a traditional antispasmodic: it is used to relax the digestive tract and ease gas, bloating and cramps. It is one of the nine herbs in a well-studied European herbal combination for functional dyspepsia, which has shown benefits in clinical trials. Evidence for chamomile tea alone is weaker, but a warm cup after meals is a gentle, low-risk habit.
4. Skin and mouth Mixed evidence
Creams with chamomile extract have been compared with low-strength hydrocortisone for mild eczema, with mixed results. Chamomile mouth rinses have been tested for mouth sores caused by chemotherapy and did not consistently help. A cooled chamomile compress is a soothing traditional remedy for irritated skin, but it is not a treatment for skin disease.
5. Blood sugar Very early research
One small trial in people with type 2 diabetes reported modest improvements in blood sugar markers after drinking chamomile tea with meals for eight weeks. That is interesting, but far from proof. If you take diabetes medication, simply note that any change in your routine deserves glucose monitoring.
Botanical and nutrition facts
| Scientific name | Matricaria chamomilla L. (syn. M. recutita) |
|---|---|
| Family | Asteraceae (daisy family) |
| Part used | Dried flower heads; essential oil from the flowers |
| Origin | Southern and eastern Europe, western Asia |
| Main compounds | Apigenin, α-bisabolol, chamazulene (in the oil), luteolin |
| Flavor | Mild, floral, apple-like, slightly bitter if over-steeped |
| Nutrient | Per 100 ml | Per cup (240 ml) |
|---|---|---|
| Energy | 1 kcal | 2 kcal |
| Carbohydrates | 0.2 g | 0.5 g |
| Caffeine | 0 mg | 0 mg |
| Potassium | 9 mg | 22 mg |
| Calcium | 2 mg | 5 mg |
| Magnesium | 1 mg | 2 mg |
| Iron | 0.08 mg | 0.19 mg |
Source: USDA FoodData Central (SR Legacy, "Beverages, tea, herb, chamomile, brewed"). Chamomile's value is in its plant compounds, not its nutrients. Values are rounded.
Dosage calculator
How much chamomile should I use?
Choose a preparation and how many servings you want. The quantities adjust automatically.
👵 Grandma's bedtime chamomile
- Heat 1 cup (240 ml) of water until it just starts to boil and turn off the heat.
- Add 1 heaping tablespoon of dried chamomile flowers (or 1 tea bag) and cover the cup with a saucer — the aromatic oils escape with the steam.
- Steep for 5 to 10 minutes. Longer steeping gives a stronger, slightly more bitter tea.
- Strain, add a little honey if you like, and drink it 30–45 minutes before bed, with the lights low and the phone away.
Precautions and contraindications
🟢 Generally safe
- Healthy adults drinking 1–3 cups of chamomile tea a day.
- Older children in small amounts, as part of normal family drinks.
- Cooled tea compresses on intact, non-irritated skin (not in the eyes).
🟡 Ask your doctor first
- Blood thinners such as warfarin: there are case reports of increased bleeding.
- Sedatives, sleeping pills, anxiety medication or alcohol: chamomile may add to drowsiness.
- Pregnancy and breastfeeding: an occasional cup is common, but avoid extracts and large daily amounts.
- Transplant patients taking cyclosporine, or anyone on many medications: ask your pharmacist.
🔴 Avoid
- People allergic to plants of the daisy family: ragweed, chrysanthemums, marigolds, daisies. Reactions range from rash to, rarely, anaphylaxis.
- Babies under 6 months: don't give chamomile tea unless your pediatrician says so. It can displace milk, and dried herbs are not sterile.
- Chamomile tea or bags in the eyes: it can cause allergic conjunctivitis.
- Chamomile essential oil by mouth.
Frequently asked questions
Does chamomile tea really help you sleep?
Small studies suggest chamomile may improve sleep quality, especially in older adults and new mothers, but it does not cure insomnia. Its effect is mild, and it works best as part of a relaxing bedtime routine.
How many cups of chamomile tea can I drink a day?
For most healthy adults, 1 to 3 cups a day is a common, well-tolerated amount. Each cup is usually made with 2 to 3 grams of dried flowers or one tea bag.
Can I give chamomile tea to my baby?
Do not give chamomile tea to babies under 6 months unless your pediatrician recommends it. It can replace the milk they need, and dried herbs are not sterile. For older children, small amounts are common, but ask your pediatrician first.
Who should not drink chamomile?
People allergic to ragweed, daisies, marigolds or chrysanthemums should avoid chamomile. People taking blood thinners, sedatives or cyclosporine should ask their doctor first.
Is it safe to put chamomile tea bags on my eyes?
It is not recommended. Chamomile in the eyes can cause allergic conjunctivitis. If you want a soothing compress, use a clean cloth with cold water, or use cooled chamomile only on the skin, away from the eyes.
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Perfect pairing
Chamomile + aloe vera
Grandma's soothing duo for irritated skin: a cool chamomile compress first, then a thin layer of aloe gel. Learn how to get the gel out of the leaf safely — and why the yellow latex should never be swallowed.
Read the aloe vera guide →Keep reading
More ingredients from grandma's kitchen
CloveSyzygium aromaticum
LemonCitrus limon
Ceylon cinnamonCinnamomum verum
GingerZingiber officinale
TurmericCurcuma longa
GarlicAllium sativum
OreganoOriganum vulgare
RosemarySalvia rosmarinus
Bay leafLaurus nobilis
PeppermintMentha × piperita
HibiscusHibiscus sabdariffa
Aloe veraAloe barbadensis
Chia seedsSalvia hispanica
Star aniseIllicium verum
ValerianValeriana officinalis
Apple cider vinegarMalus domestica
FlaxseedLinum usitatissimum
EucalyptusEucalyptus globulus
Raw honeyApis mellifera
Sources
- U.S. Department of Agriculture. FoodData Central — Beverages, tea, herb, chamomile, brewed. fdc.nal.usda.gov
- NIH National Center for Complementary and Integrative Health (NCCIH). Chamomile. nccih.nih.gov
- MedlinePlus (U.S. National Library of Medicine). Herbs and Supplements. medlineplus.gov
- PubMed — systematic reviews of chamomile and sleep quality. pubmed.ncbi.nlm.nih.gov
- PubMed — clinical trials of chamomile for generalized anxiety disorder. pubmed.ncbi.nlm.nih.gov
- PubMed — chamomile allergy and cross-reactivity with Asteraceae. pubmed.ncbi.nlm.nih.gov
⚕️ This guide is for educational purposes and does not replace the advice of a doctor, pediatrician or pharmacist. Read our full medical disclaimer.