How does chamomile tea affect sleep patterns?
Written by
Natalie Hamilton
Reviewed by
Prof. Benjamin Murphy, Ph.D.Chamomile tea significantly improves sleep quality through natural pathways that align with your body's rhythms. The primary active ingredient, apigenin, binds to brain receptors involved in the sleep cycle. It supports healthier, deeper sleep and a physiologic recovery process without any medication side effects. I have been amazed and pleased to have clients report consistent sleep experiences with nightly consumption in my practice.
Neurotransmitter Regulation
- Apigenin binds GABA receptors reducing neural excitability
- Calms racing thoughts that interfere with sleep onset
- Creates natural transition into restful states
Sleep Cycle Optimization
- Promotes longer periods of deep REM sleep
- Reduces nighttime awakenings significantly
- Improves sleep efficiency throughout the night
Stress Hormone Reduction
- Lowers cortisol levels naturally before bedtime
- Counters the alertness caused by daily stressors
- Creates physiological conditions for quality rest
Regular nightly usage will provide better results than occasionally using the tea. The compounds accumulate in your body over a period of days. I suggest adopting a consistent pre-sleep routine. Have your tea in preparation for sleep as part of a soothing habit.
Having a proper brewing method will give you the best sleep benefits from chamomile. Use water just off the boiling point to prevent losing those soft compounds, and steep covered for 8-10 minutes for maximum extraction. I get my pre-warmed mug and drink at the right temperature throughout.
Steer clear of sugar and milk since they may counteract chamomile's properties. Sweeteners may cause changes to your blood sugar levels, which could lead to sleep disruption. The proteins in dairy might actually bind some of the beneficial compounds in chamomile. So, consume chamomile straight up when trying to promote sleep - no sugar or milk for maximum sleep-promoting benefits.
Read the full article: Benefits Chamomile Tea: 10 Proven Advantages
