The Best Tea for Better Sleep, Recommended by Dietitians

Having trouble winding down and staying asleep at night? If so, you’re not the only one. Around 33% of adults in the United States report not getting the recommended seven hours of sleep each night, leaving many feeling restless and tired in the A.M.

Yet the consequences of poor sleep go beyond morning grogginess. In fact, insufficient rest is linked to an increased risk of several chronic conditions, including heart disease, kidney disease, high blood pressure, obesity, diabetes and stroke. But don’t fret! Chamomile tea is a simple and inexpensive way to get some extra shut-eye. What makes it so effective? We asked dietitians to explain why it is the ideal beverage to support a peaceful night’s sleep.

Why Is Chamomile Tea the Best for Sleep?

Several medications are available to treat sleep disorders; however, many of these prescription sleep aids can lead to dependency if used long-term. As a result, there is a growing interest in herbal remedies, particularly herbal teas, as a natural way to improve sleep quality and duration. Here’s what makes chamomile tea a great alternative. 

Promotes Relaxation

With its soothing aroma and delicate floral flavor, chamomile tea is an herbal infusion well-known for its calming properties. Its relaxing effects are attributed to apigenin, an active compound that can cross the blood-brain barrier and bind to gamma-aminobutyric acid (GABA) receptors in the brain. “These receptors help calm the nervous system and promote relaxation, making falling asleep easier,” says Nisha Melvani, M.S., RDN, a registered dietitian. By helping the mind and body transition to a more relaxed state, drinking chamomile tea offers a gentle and effective way to unwind and prepare for a rejuvenating night of rest.

Might Reduce Anxiety and Depression

Along with encouraging relaxation, the apigenin in chamomile tea helps to ease anxiety and depression. Research has revealed that chamomile tea improves symptoms of anxiety not only in those diagnosed with anxiety disorders but also in various other groups. For instance, it can help relieve anxiety in women during their menstrual cycle and post-menopause, and even in individuals with insomnia. But how is anxiety linked to insomnia? “Since feeling anxious or having racing thoughts can cause insomnia, lowering general anxiety may help some people sleep better,” says Hannah Van Ark, M.S., RDN, a registered dietitian nutritionist.

Additionally, studies have shown that chamomile may help reduce depressive symptoms in people with a combination of generalized anxiety disorder and depression, highlighting its potential as a natural antidepressant. Although the exact mechanisms are not fully understood, research suggests that chamomile imparts these benefits by adjusting the levels and activity of several key neurotransmitters, including serotonin, dopamine and noradrenaline.

May Improve Sleep Quality

Sipping on a warm cup of chamomile tea is not only comforting—it may also enhance sleep quality. Sleep quality refers to how satisfied you are with your overall sleep experience, including how quickly you fall asleep, how often you wake up during the night and how rested you feel after sleeping.

“Studies have shown that people who consume more apigenin [from chamomile] tend to have better sleep quality. This is because apigenin interacts with brain receptors involved in regulating sleep cycles, promoting deeper and more restful sleep,” says Melvani. More specifically, research has found that chamomile helps to reduce the number of times individuals wake up during the night. This means that those who consume chamomile tea may find it easier to stay asleep once they have drifted into a deep slumber.

How to Enjoy Chamomile Tea for Better Sleep

Chamomile tea comes in several varieties, with German and Roman chamomile being the most common. When choosing between the two, Van Ark recommends opting for German chamomile for its robust flavor, strong aroma, superior anti-anxiety benefits and higher levels of sleep-promoting apigenin.

To fully unlock chamomile’s calming potential and maximize its benefits, Melvani suggests:

• Brewing It Right: Steep 2 to 3 teaspoons (or 4 grams) of chamomile flowers in 8 fluid ounces of water at around 200°F for 5 to 7 minutes. If you prefer stronger tea, double the flowers to 4 teaspoons or 8 grams per cup. Avoid boiling the flowers directly to preserve their delicate oils and flavors.
• Choosing the Right Time: Drink chamomile tea about 30 to 60 minutes before bedtime to help your body relax and prepare for sleep. Sipping the tea slowly while winding down in a calm environment enhances its soothing effects.
• Selecting High-Quality Chamomile: For the best results, use organic chamomile flowers or tea bags from a reputable brand. Whole flowers tend to be more potent than pre-packaged tea bags.
• Storing It Properly: To maintain freshness and potency, keep dried chamomile flowers in an airtight container in a cool, dark place. This prevents the flowers from losing their essential oils, which provide the tea’s relaxing benefits.
•  Enhancing the Flavor: Elevate your chamomile tea by incorporating other health-promoting herbs and plants, such as mint, ginger, lemon verbena, Tartary buckwheat or hibiscus.

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Other Ways to Improve Sleep

Enjoying a cozy cup of chamomile tea before bed is a great start, but there are plenty of other ways to set the stage for restful sleep. Melvani and Van Ark recommend the following tips:

• Stick to a Consistent Bedtime Routine: Develop calming rituals before bed, like reading, meditating or taking a warm bath, to signal your body that it’s time to wind down.
• Create a Comfortable Sleep Environment: Keep your bedroom dark, cool, quiet and comfortable to encourage restful sleep.
• Keep Your Bed Reserved for Sleep: Exclusively use your bed for sleeping (and intimacy). Avoid using screens to minimize blue light exposure.
• Avoid Stimulants Before Bed: Steer clear of caffeine, nicotine and alcohol close to bedtime, as they can disrupt sleep.
• Eat a Balanced Dinner a Few Hours Before Bed: Eating a protein- and fiber-rich meal two to three hours before bed can help you stay full longer and keep your blood sugar balanced. This also reduces the chance of waking up hungry in the middle of the night.

The Bottom Line

Getting enough sleep is often easier said than done. Fortunately, there are herbal remedies that can assist in promoting relaxation, reducing anxiety and improving sleep quality. The best tea to accomplish these goals is chamomile tea. Known for its calming properties, chamomile tea can help quiet the mind and prevent frequent night wakings. Opt for German chamomile and drink it about an hour before bed to get the most out of your brew. By incorporating this soothing tea into your nighttime routine, you can rest assured that you will wake up feeling renewed and refreshed.