A cup of Earl Grey is a great way to keep you alert. But if you want to wind down, sip a cup of chamomile. This mellow herbal tea is made from flowers in the daisy family and has a reputation as a sleep aid. Chamomile has been used since Roman times for a list of reasons, from sedation to digestion to cleansing wounds. It’s also reported to have antibacterial, anti-inflammatory and astringent properties, though these theories haven’t been rigorously tested.
Here’s what we do know about the benefits of chamomile tea.
4 Health Benefits of Chamomile Tea
1. Chamomile tea is caffeine free.
With its sweet mild taste, chamomile makes a relaxing drink that you can sip morning, noon or night. It comes in loose leaf and tea bag formats. Chamomile tea, like green and red rooibos tea, has no caffeine, so it won’t stimulate you like a cup of black or green tea.
2. Chamomile tea may help with sleep.
Unfortunately, sleeping disorders hit older adults the hardest. Studies show that sleep apnea symptoms affect between 20-50% of older adults, and that 70-year-olds are twice as likely to be affected by sleep apnea as 40-year-olds. Those at particularly high risk are smokers, people who are overweight, and those who drink alcohol before sleeping.
German chamomile (Matricaria recutita) is a popular ingredient in herbal tea and is the most widely used herbal product for sleep. It’s been used for millennia for this reason. Studies show that the flavonoid in chamomile known as apigenin does have a mild effect on inducing drowsiness.
A small study of participants taking chamomile found that it did slightly reduce the length of time it takes to fall asleep and decrease night wakings. But it’s important to note that this study used high doses of chamomile extract rather than tea. For therapeutic use, it’s available as tinctures, pills and capsules, thought there’s not enough clinical evidence to strongly support the use of chamomile supplements.
3. Chamomile tea can help with anxiety and depression.
Studies show that chamomile can help with mild anxiety and depression. Again, these studies not are conducted with tea, but with chamomile extract.
4. Chamomile tea may kill cancer cells.
Studies on apigenin, the flavonoid in chamomile tea, show some promising results for killing cancer cells (apoptosis). While drinking a cup of chamomile tea won’t have enough apigenin to produce this effect, using chamomile extract as part of chemotherapy drugs is being investigated.
How to Brew a Cup of Chamomile Tea
To make a perfect cup of chamomile tea, you’ll need a tea pot or a cozy mug. Heat water until it begins its first boil – not a rolling boil. You want hot water for your tea, but not scorching. Use one teaspoon of loose chamomile or one tea bag for every cup (8 oz.) that you’re making. If you’re using loose leaf tea, you’ll need a tea ball, mesh bag or other type of infuser.
After you pour the water, allow the tea to steep for about two or three minutes. If you steep for too long, it may become bitter. If you’re new to chamomile tea, steep it for different lengths of time (one to 10 minutes) until you figure out the exact tea flavor that’s right for you. Some people add milk or honey, but others think the tea is sweet enough on its own.
Chamomile Tea Interactions and Side Effects
Although rare, chamomile has the potential to trigger reactions in people who are allergic to related plants in the daisy family.
If you’re allergic to ragweed pollen, asters and chrysanthemums, chamomile tea may not be for you. Possible interactions have also been reported with the medication Warfarin, a blood thinner. Chamomile contains a bit of coumarin, which may have mild blood thinning effects. Check with your pharmacist to see if chamomile will interfere with any medications or supplements you take, especially if you take sleep aids, anxiety medication or painkillers.
