A Not-so-Secret Sleep Secret

Let Me Give You A Brief History of Chamomile

Chamomile (pronounced kam-uh-meel or kam-uh-myle) is a member of the Asteraceae family, the same family that includes daisies, and has been used medicinally since at least 500 BCE.

The ancient Egyptians revered it for its use in treating fever and inflammation.

And the Greeks and Roman physicians prescribed it for digestive discomfort and to calm nerves. Later, in medieval Europe, chamomile was used to ease anxiety, skin irritations, and insomnia, which is something we are still prone to use it for now (and with great effect).   

Today, we use two primary species:

German chamomile (Matricaria chamomilla): The variety most often used in teas and extracts. It’s rich in apigenin, a flavonoid known for its relaxing and anti-inflammatory properties.

If you’re not sure what a flavonoid is…well, they’re a type of plant compound (phytochemical) found in fruits, vegetables, herbs, and teas that acts as both an antioxidant and a cell signaling molecule in the body.

The other kind is Roman chamomile (Chamaemelum nobile): This is milder in taste and fragrance. Roman chamomile is often used in essential oils and topical preparations for its soothing and antispasmodic effects.

Both types share many of the same active compounds, though German chamomile tends to be the focus of most modern research.

There’s Some Interesting Science Behind Chamomile’s Calming Power

Like many natural remedies that help improve our health, chamomile’s health effects primarily come from its flavonoids, terpenoids, and essential oils.

These natural compounds interact with the nervous system, digestive tract, and immune pathways to promote calm and balance.

The best-known compound, which is what I referenced earlier, is called apigenin.

Apigenin binds to the same brain receptors as medications like Valium, which helps promote relaxation without sedation and other potentially dangerous side effects.

Chamomile’s essential oils also possess anti-inflammatory and antimicrobial properties, which explain why the herb has been used both internally and topically for centuries.

Five Evidence-Backed Benefits of Chamomile

While chamomile has been enjoyed (and used for medicinal purposes for thousands of years), we didn’t really know what it was doing until the past century or so.

That being said, we can definitely dig into how it works in the body.

1 - Promotes Restful Sleep:

 There’s no better place to start exploring how chamomile positively affects health than with its impact on sleep. 

Chamomile is one of the most commonly used herbal sleep aids in the world, and research supports its effectiveness.

A study published in the Journal of Advanced Nursing found that drinking chamomile tea may help new mothers improve their sleep and reduce feelings of depression in the weeks following childbirth.

Poor sleep is one of the biggest challenges for new moms, and it often leads to fatigue, irritability, and low mood. Because chamomile has long been known for its calming and sleep-promoting properties, researchers wanted to see if it could make a measurable difference for women in the postpartum period.

In this study, 80 Taiwanese women with poor sleep were divided into two groups. One group drank chamomile tea every day for two weeks, while the other group received standard postpartum care without chamomile.

After two weeks, the women who drank chamomile tea reported better sleep, especially fewer nighttime awakenings and lower levels of depression, compared to those who didn’t drink the tea. However, when the researchers checked again four weeks later, the improvements had faded, suggesting that chamomile’s benefits were short-term and most noticeable during regular use.

The authors concluded that chamomile tea can be a gentle, natural way to help new moms sleep better and feel calmer, especially in the early weeks after childbirth. It may be a helpful complementary approach alongside other postpartum care and support.

2 - A Powerful Source of Antioxidants:

Chamomile’s health benefits begin with its impressive antioxidant profile. The key antioxidant compounds extracted from chamomile flowers belong to the terpenoid group, including chamazulene and acetylene derivatives. These delicate compounds are unstable and are best preserved in alcohol-based tinctures or as essential oils.

Chamomile also contains several phenolic compounds, primarily flavonoids such as apigenin, quercetin, and patuletin, along with various glucosides. These plant-based antioxidants help neutralize free radicals, which are unstable molecules that can damage cells and accelerate the aging process. By reducing oxidative stress, chamomile supports the body’s natural defenses, helping to lower inflammation, protect against cell mutation, and promote stronger immunity, healthier skin, and overall vitality.

3 - Fights Anxiety and Promotes Relaxation:

Chamomile — whether enjoyed as a tea, tincture, or essential oil — has earned its reputation as one of nature’s best herbs for easing stress and calming the mind. Research published in Alternative Therapies in Health and Medicine and Pharmacognosy Review confirms its ability to promote relaxation and help manage anxiety.

Inhaling chamomile oil vapors allows its compounds to reach the olfactory center of the brain, directly influencing emotional and stress responses. This process helps “turn off” tension, slow the body’s stress response, and promote a state of calm. Practitioners often use chamomile oil in aromatherapy, candles, and bath soaks for this reason.

Smell plays a powerful role in how we feel — scents trigger the limbic system, the part of the brain that regulates emotion and memory. Fragrances like chamomile can influence mood, lower pain perception, and ease anxiety by helping rebalance hormones associated with stress and emotional regulation.

4. Supports Healthy Digestion:

Chamomile is also a natural digestive relaxant, long used to relieve gas, bloating, indigestion, nausea, and reflux. Studies show that chamomile extract can help shorten the course of diarrhea and colic in children and ease symptoms of anxiety-related digestive discomfort. Its essential oils contain antispasmodic compounds that help relax smooth muscle tissue, reducing cramping and constipation.

Because the gut and brain communicate closely via the vagus nerve, calming the nervous system with chamomile can also help the digestive system relax. This makes it a valuable tool for people struggling with IBS, leaky gut, or stress-related digestive upset.

Pregnant women sometimes use chamomile tea in moderation as a natural remedy for nausea and mild stomach discomfort, though it should always be discussed with a healthcare provider first.

5 - Natural Anti-Inflammatory and Pain Relief:

Chamomile has been called the “herbal aspirin” for good reason; it has been used for centuries to relieve pain and inflammation naturally. Chamomile flowers can be used alone or blended with other anti-inflammatory herbs to help ease pain, swelling, and redness.

They’re often used in topical products for their soothing effect on skin irritation, toothaches, and joint pain. A 2018 crossover study published in Neurological Science found that a chamomile gel helped reduce migraine pain, supporting its traditional use as a gentle, plant-based analgesic.

Chamomile may also help lower pain from arthritis, muscle soreness, and postpartum recovery. In traditional Mexican medicine, for instance, chamomile tea is given to women after childbirth to help relax the abdominal muscles and promote rest.

With its anti-inflammatory and muscle-calming effects, chamomile continues to prove that sometimes the simplest herbs offer the most well-rounded relief.

The Best Ways to Use Chamomile

For most people, tea is the easiest and most traditional way to enjoy chamomile. Steeping 1–2 teaspoons of dried flowers in hot water for 5–10 minutes releases the beneficial oils and flavonoids.

Chamomile can also be taken as:

• Liquid extract or tincture – a concentrated form often used before bed for relaxation.
  

• Capsules – for standardized dosing (typically 220–1100 mg of extract daily).
  

• Essential oil or topical cream – for skin calming or aromatherapy.
  

For relaxation and sleep, tea or tincture forms are preferred; for skin health or inflammation, topical preparations tend to be more effective.

Keep In Mind These Possible Risks and Side Effects

Chamomile is considered very safe for most people, but there are a few things to note:

• Those with allergies to ragweed or daisies should use caution, as chamomile is part of the same plant family.
  

• Because it may have mild blood-thinning effects, it’s best to avoid taking chamomile close to surgery or with anticoagulant medications like warfarin.
  

• High doses may cause mild drowsiness or stomach upset in some individuals.
  
  

Always consult a healthcare provider before using chamomile if you are pregnant, nursing, or taking sedatives or blood-thinning medications.

Don’t Forget to Pair It Up With These

Chamomile blends beautifully with other calming or sleep-supporting herbs and nutrients. Some of the most effective combinations include:

• Valerian root – for enhanced GABA activity and sleep quality.
  

• Magnesium – to relax muscles and the nervous system.
  

• L-theanine – for reducing mental stress while promoting focus.
  

• Lemon balm or passionflower – for gentle mood balance and calm.
  
  

Together, these combinations support the body’s natural rhythm of relaxation and recovery, whether that involves better sleep, improved digestion, or enhanced stress resilience.

Chamomile isn’t just a bedtime tea; it’s one of nature’s most versatile and well-studied herbs. With over 2,000 years of traditional use and modern studies confirming its benefits, chamomile remains a gentle yet powerful tool for promoting better health.

Whether you use it for sleep, stress, digestion, or skin health, this classic herb proves that sometimes the simplest remedies stand the test of time for a reason.