A simple ritual can prepare the body for rest.
Buenos Aires | July 2026
Chamomile tea remains one of the most widely recommended evening infusions for people seeking a gentler transition into sleep. Its reputation is connected to apigenin, a plant flavonoid that interacts with receptors involved in relaxation and reduced nervous-system activity. Researchers caution, however, that its effects are generally mild and should not be confused with those of a prescribed sleep medication.
Drinking the infusion before bedtime may help create a sensation of calm, particularly when stress or mental overactivity makes it difficult to disconnect from the day. Some clinical studies have reported improvements in perceived sleep quality and fewer nighttime awakenings. The evidence remains mixed regarding whether chamomile significantly increases total sleep time or successfully treats chronic insomnia.
Part of its usefulness may come from the ritual itself. Preparing a warm, caffeine-free drink, reducing artificial light and pausing daily activity can signal that the active portion of the day is ending. When repeated consistently, this sequence may strengthen behavioral associations between the evening routine and the beginning of sleep.
Chamomile also contains antioxidant and anti-inflammatory compounds that have been studied for their potential effects on physical well-being. Its traditional use includes relieving mild digestive discomfort, tension and sensations of abdominal heaviness that can interfere with rest. These possible benefits remain complementary and do not establish the infusion as a treatment for gastrointestinal or inflammatory disease.
Experts generally suggest consuming it with enough time to relax before lying down rather than drinking a large quantity immediately before sleep. Excess fluid late at night may increase bathroom visits and interrupt the very rest the person is trying to improve. A moderate cup within the evening routine is usually more practical than repeated servings.
The infusion is naturally free of caffeine when it contains only chamomile. This distinguishes it from black, green and some blended teas that can maintain alertness even when marketed as soothing beverages. Reading the ingredient list is important because commercial mixtures may contain stimulants, added sugar or other herbs with different physiological effects.
Chamomile is considered well tolerated by many adults when consumed in ordinary dietary amounts, but natural does not mean risk free. People allergic to ragweed, chrysanthemums, daisies or related plants may experience allergic reactions. Greater caution is also appropriate for those taking anticoagulants, sedatives, immunosuppressive medication or several treatments simultaneously.
Pregnant or breastfeeding women, people preparing for surgery and patients with chronic conditions should consult a healthcare professional before using concentrated chamomile products or taking it regularly for therapeutic purposes. Extracts, capsules and essential oils can deliver very different doses from a traditional infusion. Safety information about a mild tea cannot automatically be extended to every preparation containing the plant.
Chamomile should not delay professional evaluation when sleep problems persist. Frequent insomnia, intense snoring, breathing interruptions, restless legs or severe daytime sleepiness may indicate an underlying disorder requiring clinical assessment. The strongest evidence for improving sleep still supports consistent schedules, appropriate light exposure, regular physical activity and treatment directed at the cause of the problem.
Its greatest value may therefore lie in modesty. Chamomile tea cannot guarantee sleep, eliminate chronic anxiety or replace medical care, but it can become part of an environment that favors relaxation. In a culture increasingly dependent on screens and stimulation, a quiet evening cup may work less as a cure than as a deliberate permission to slow down.
Phoenix24: periodismo sin fronteras. / Phoenix24: journalism without borders.