Chamomile Extract for Better Sleep and Anxiety Reduction: What Research Shows

Chamomile is one of the most ancient medicinal herbs known to mankind, belonging to the Asteraceae (or Compositae) family, with two common varieties: German chamomile (Matricaria chamomilla) and Roman chamomile (Chamaemelum nobile). Native to the temperate regions of Europe and Asia, chamomile is now widely cultivated worldwide including in countries such as Germany, Hungary, France, Russia, Brazil, and parts of China like western Xinjiang. Traditionally, chamomile has been used for thousands of years in ancient civilizations including Greece, Rome, and Egypt, and it also holds a long history in traditional Chinese medicine (TCM) and Uyghur medicine in China.

Historically, the dried flower heads have been the primary part of the plant used medicinally, valued for their rich content of volatile oils, flavonoids, and terpenoids. Chamomile was employed to treat a variety of ailments, from digestive issues, inflammation, muscle spasms, and wound healing to menstrual disorders, skin conditions, and infections. Its calming and mild sedative properties led to its use as a traditional remedy for nervousness, anxiety, hysteria, insomnia, and nightmares. 

The use of chamomile specifically for sleep improvement and anxiety relief has evolved with modern scientific inquiry confirming its traditional claims. Early reports and folk medicine highlighted its sedative effects, which have now been linked to flavonoid compounds such as apigenin that interact with brain receptors to promote relaxation and better sleep. This article explores the scientific evidence behind chamomile’s role in enhancing sleep and reducing anxiety, practical usage tips, and its safety profile.

Chamomile and Sleep Improvement: Clinical Trial Findings

Multiple randomized controlled trials (RCTs) and systematic reviews have evaluated chamomile’s efficacy in improving various sleep parameters:

Sleep Quality Enhancement: Clinical studies have consistently shown that chamomile extract significantly improves subjective and objective measures of sleep quality. Participants often report deeper, more restful sleep and less frequent awakenings during the night. In elderly populations and individuals with mild to moderate insomnia, chamomile intake correlates with improved sleep maintenance and continuity.​

Sleep Onset Latency Reduction: One of the consistent findings across studies is a reduction in the time taken to fall asleep (sleep onset latency). Chamomile’s sedative compounds help calm the nervous system, enabling faster transition from wakefulness to sleep. This is particularly beneficial for those struggling with initial insomnia.​

Support in Sleep-Disturbed Patients: Special populations such as postnatal women and elderly subjects with sleep difficulties have demonstrated notable improvements in sleep metrics after chamomile supplementation, as assessed by validated sleep questionnaires and sleep monitoring tools. In these groups, chamomile provides a mild but clinically meaningful improvement in sleep duration and quality without the risk of dependency.​

Chamomile’s Anxiolytic Effects: Clinical Trial Evidence

Reduction of Anxiety Symptoms in GAD: Randomized trials involving patients with generalized anxiety disorder (GAD) have revealed chamomile’s significant anxiolytic effects. Chamomile extract administration resulted in a meaningful reduction in anxiety symptom severity scores as measured by standardized scales such as the Hamilton Anxiety Rating Scale (HAM-A). These reductions were comparable to standard pharmaceutical anxiolytics but with a superior safety profile.​

Mild Anxiety and Stress Relief: Chamomile has also been studied in populations with mild anxiety or stress-related symptoms. Regular intake leads to reductions in nervousness, irritability, and muscle tension, supporting its traditional use as a calming agent. Some studies report improvements within a few weeks of daily consumption.​

Safety and Tolerability: Clinical studies confirm chamomile is well tolerated, with minimal side effects even during long-term use. This positions chamomile as a valuable option for individuals seeking natural alternatives or adjuncts to conventional anti-anxiety medications.​

Meta-Analyses and Systematic Reviews

Several systematic reviews and meta-analyses pooling data from multiple RCTs have concluded that chamomile is effective in improving sleep quality and reducing anxiety symptoms with moderate to large effect sizes. These reviews emphasize the robustness of the clinical evidence supporting chamomile’s use as a complementary therapeutic agent for insomnia and anxiety disorders.