4 health benefits of drinking chamomile tea every night

Chamomile tea, primarily made from the flowers of the Matricaria chamomilla plant (Roman chamomile), is one of the most popular herbal teas in the world . Unlike green or black tea, chamomile tea is caffeine-free and contains many bioactive compounds such as flavonoids (especially apigenin), terpenoids, and antioxidants.

Chamomile is used to aid digestion, reduce anxiety, and improve sleep. In recent years, several clinical studies have begun to assess the effects of this herb on a number of health conditions. However, it is important to emphasize that most studies are small-scale, have short follow-up periods, and are not a substitute for medical treatment.

1. Benefits of chamomile tea

Here are four health benefits of drinking chamomile tea in the evening that have been noted in research.

1.1. Chamomile tea helps reduce mild stress and anxiety.

Prolonged anxiety and stress can affect sleep quality, the immune system, and cardiovascular health. Some studies suggest that chamomile extract may help improve mild to moderate anxiety symptoms.

The mechanism is thought to involve the flavonoid apigenin – an active compound capable of binding to benzodiazepine receptors in the brain. These receptors are involved in the gamma-aminobutyric acid (GABA) neurotransmitter system, which plays a role in central nervous system inhibition and creating a feeling of relaxation.

Several small clinical trials have shown that daily use of chamomile helps reduce anxiety scores in people with mild generalized anxiety disorder. However, the effect is not as strong as specific medications, and there is insufficient evidence to make it a replacement for anti-anxiety drugs.

Drinking a cup of chamomile tea 30–60 minutes before bed can help relax the mind, especially in people experiencing stress from work or hormonal changes such as perimenopause. However, if anxiety persists, patients should consult a psychiatrist for proper diagnosis and treatment.

1.2. Improve sleep quality

Chamomile tea is often used as a natural sleep aid. Research suggests that chamomile may improve sleep quality, especially in older adults or postpartum women.

The mechanism may involve:

• Acting on the GABA system helps reduce nerve excitability.
• Its antioxidant effects help reduce oxidative stress – a factor that can disrupt circadian rhythms.
• Small amounts of bioactive compounds help regulate sleep.

Some studies suggest that users of chamomile extract experience a slight reduction in nighttime awakenings. However, overall sleep duration and daytime alertness do not significantly improve. This indicates that chamomile tea may moderately support sleep, but it is not a cure for chronic insomnia. Individuals with insomnia lasting more than three months should be evaluated to rule out causes such as anxiety disorders, depression, sleep apnea, or other underlying medical conditions.

1.3. Supports digestive function

In traditional practice, chamomile is used to relieve indigestion, bloating, nausea, and gastrointestinal spasms. The terpenoid and flavonoid compounds in chamomile have the following properties:

• Mild anti-inflammatory.
• It helps to relieve spasms of smooth muscle.
• Soothes the mucous membranes of the digestive tract...

Several preclinical studies and small human trials suggest that chamomile may reduce symptoms of functional dyspepsia and support those with gastroesophageal reflux disease (GERD) when taken after meals or before bedtime.

However, it's important to note that chamomile tea is not a substitute for proton pump inhibitors, H2 antihistamines, or other specific treatments for GERD. Individuals experiencing persistent heartburn, epigastric pain, difficulty swallowing, or unexplained weight loss should undergo endoscopy and consult a gastroenterologist.

1.4. Positive impact on metabolic health

Several recent studies have noted that chamomile may be beneficial for cardiovascular and metabolic health. One clinical trial in people with type 2 diabetes showed that drinking chamomile tea three times daily after meals for eight weeks was associated with:

• Low fasting blood sugar.
• Improves blood lipid levels (reduces total cholesterol and triglycerides).

The mechanism may involve antioxidant and anti-inflammatory effects, which may improve insulin sensitivity and reduce damage from oxidative stress. However, research is limited in terms of sample size and follow-up time. Chamomile tea is not a substitute for blood sugar-lowering or lipid-lowering medications. People with diabetes still need to adhere to their treatment, diet, and regular blood glucose monitoring.

Additionally, preclinical studies suggest that chamomile may support immunity, possess mild antimicrobial properties, and protect cells from oxidative damage. However, there is insufficient large-scale clinical evidence to confirm its cancer-preventive effects in humans.

2. Is it safe to drink chamomile tea every night?

At typical doses (1–2 cups/day), chamomile tea is considered safe for most healthy adults.

However, some risks should be noted:

• It may cause nausea, dizziness, or allergic reactions (rare).
• People allergic to plants in the Asteraceae family, such as daisies, ragweed, and marigolds, are at risk of cross-allergy.
• It may interact with anticoagulants, sedatives, or drugs metabolized by the liver.

Pregnant women, people taking anticoagulants, or people with chronic medical conditions should consult their doctor before using this product regularly.

Additionally, while natural chamomile tea is caffeine-free, consumers should check product labels as some blended teas may contain green or black tea.

3. Recommended usage

To use chamomile tea safely:

• Drink 1–2 cups per day, preferably in the evening.
• Brew 2–3g of dried flowers with 150–200ml of hot water, steep for 5–10 minutes.
• Do not use it as a substitute for your main daily beverage.
• Discontinue use if allergic reactions occur.

Chamomile tea is a caffeine-free herbal beverage that may help reduce mild stress, improve sleep quality, soothe digestion, and contribute to improved metabolic indicators. However, current scientific evidence is limited and it is not a substitute for medical treatment. Use should be moderate and professional advice is advised if the user has underlying medical conditions or is taking medication.

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