That cup of chamomile before bed is one of the oldest sleep rituals around. But does the research actually back it up? A pooled analysis of 12 randomized trials offers a measured answer: promising for sleep quality, with real limits.
Study at a glance
- Who: Hieu TH and colleagues
- Journal: Phytotherapy Research, 2019; 33(6):1604–1615
- Design: systematic review and meta-analysis; 11 databases searched, 12 randomized controlled trials (RCTs) included
- Questions: chamomile and state anxiety, generalized anxiety disorder, insomnia and sleep quality
What the research shows
For sleep quality, the pooled analysis found a statistically significant improvement with chamomile compared with control (standardized mean difference −0.73, 95% CI −1.23 to −0.23). In plain terms, people taking chamomile tended to report better sleep quality than those who did not.
The picture is more mixed elsewhere. For state anxiety, three RCTs showed no significant difference (SMD −0.15, 95% CI −0.46 to 0.16). For insomnia, only one trial assessed it, and it found no significant change in insomnia severity scores. Mild adverse events were reported in only three of the trials.
The authors concluded that chamomile appears efficacious and safe for sleep quality and generalized anxiety, while evidence for other outcomes is limited and larger RCTs are needed. The wide confidence interval is a reminder that the size of the effect is uncertain, and this is not evidence that chamomile treats insomnia.
Why it may work
Chamomile contains plant compounds, notably the flavonoid apigenin, that have been studied for their interaction with calming pathways in the brain. This mechanism is still being investigated and is not proven in humans. Beyond chemistry, a warm, caffeine-free evening drink can also act as a wind-down cue, a signal to your body that the day is ending. Part of the benefit of any bedtime ritual may be the ritual itself.
Real-world use
Most trials used concentrated extracts or standardized preparations rather than a casual cup of tea, so a single cup should not be expected to match trial results. Still, consistency matters more than intensity: a predictable evening routine, dimmer light, no screens, and a warm herbal drink is a low-effort habit many people find relaxing.
Where Gudslip fits in
Our Sweet Dreams Eco Infusion is a blend of whole plants including chamomile, valerian root, lavender and lemongrass, in compostable pyramid bags. It shares the key ingredient studied in this research, but we want to be clear: the study tested chamomile preparations, not our blend, and we are not claiming our infusion will produce the results seen in the trials. We offer it as a pleasant, caffeine-free part of an evening routine.
How to use it
- Steep one pyramid bag in hot water, covered, for several minutes.
- Drink it 30–60 minutes before bed so a bathroom trip doesn't interrupt sleep.
- Pair it with a consistent bedtime and a dark, quiet room.
- Give any routine a couple of weeks before judging how it works for you.
FAQ
Does chamomile cure insomnia?
No. The only trial in this meta-analysis that assessed insomnia found no significant change, and chamomile should not be considered a treatment for any sleep disorder.
Is tea as good as the extracts used in studies?
Unknown. Most research used concentrated extracts, so results with tea may differ.
Are there side effects?
Mild adverse events were reported in a small number of trials. Chamomile can cause reactions in people allergic to plants in the daisy family (such as ragweed). Valerian and other herbs may interact with medicines, so check first if you take any.
Can I use it while pregnant or on medication?
Ask a healthcare professional before using herbal products in these situations.
The bottom line
A 2019 meta-analysis of 12 RCTs found that chamomile was associated with better self-reported sleep quality, though the evidence is limited by small studies and an uncertain effect size, and results for insomnia and state anxiety were not supportive. A chamomile-based evening ritual is a gentle, low-risk habit worth trying, not a medical solution.
Disclaimer: This article is for general wellness information only and is not medical advice. Gudslip products are not intended to diagnose, treat, cure or prevent any disease. If you have persistent sleep problems, are pregnant, or take medication, consult a healthcare professional.
References
- Hieu TH, et al. Therapeutic efficacy and safety of chamomile for state anxiety, generalized anxiety disorder, insomnia, and sleep quality. Phytotherapy Research. 2019;33(6):1604–1615. PubMed 31006899