From Anirva, the maker of Sleep Harmony. This article is general information, not medical advice. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
A warm cup of chamomile tea is one of the most familiar bedtime habits there is. Many people find the ritual calming. But what does the research say about chamomile and sleep, and how does a cup of tea compare with the extracts used in studies? Here we look at what chamomile is, what the studies found, how much is in Sleep Harmony, and what to know about safety.
In this article
Key Takeaways
- Chamomile is one of the oldest medicinal herbs. Its tea is drunk more than one million cups a day worldwide.
- The flowers contain calming plant compounds. These include flavonoids such as apigenin.
- Research shows modest benefits for sleep quality. A 2019 review of 12 trials found improved sleep quality, mostly in older adults.
- Most trials used 540 to 800 mg of extract a day. Sleep Harmony contains 50 mg, which is much lower.
- People with daisy-family allergies should take care. NCCIH notes that allergic reactions are more likely in this group.
What Is Chamomile?
Chamomile is a flowering plant in the daisy family. A 2010 review describes it as one of the most ancient medicinal herbs known [2]. There are two common types: German chamomile (Matricaria recutita, also called Matricaria chamomilla) and Roman chamomile (Chamaemelum nobile) [2].
Chamomile appears in ancient medical writings and was an important medicinal herb in ancient China, Egypt, Greece and Rome [1].
The dried flowers are the part used. They contain plant compounds called flavonoids, including apigenin, quercetin and luteolin [3]. They also contain oils with compounds such as bisabolol and chamazulene [3].
What Is Apigenin?
Apigenin is one of the main flavonoids in chamomile flowers [3]. It gets attention in sleep research because animal studies of chamomile have shown calming effects [3]. Researchers are still working out how much of chamomile's effect comes from apigenin and how much from its other compounds.
Tea or Extract: How Do the Amounts Compare?
Chamomile tea is by far the most popular form. More than one million cups are drunk every day [2]. A 2006 review noted that, at that time, there were no clinical trials testing the calming effects of chamomile tea itself [3].
The sleep trials used chamomile extract in capsules, at 540 to 800 mg a day [5][6]. The trials did not measure tea, so it is hard to compare a cup of tea with an extract dose.
What Does the Research Show?
The research on chamomile and sleep is still growing. Most trials are small, but the results point in the same direction for sleep quality.
What a review of 12 trials found
A 2019 review combined 12 trials of chamomile [4]. Chamomile improved sleep quality compared with control groups [4]. Just one trial looked at people with long-term sleep problems, and it found no clear change [4]. Side effects were mild, and just three trials reported any [4].
A 4-week trial in older adults
This trial included 77 older adults living in nursing homes in Iran [6]. Half took 400 mg of chamomile extract twice a day for four weeks. The other half did not [6]. Sleep quality scores improved in the chamomile group but did not change in the control group [6].
A 4-week pilot trial in adults with long-term sleep problems
This small pilot trial included 34 adults who had slept poorly for at least six months [5]. They took 270 mg of chamomile extract twice a day, or a placebo, for 28 days [5]. Sleep diary measures, such as total sleep time and time to fall asleep, did not differ significantly from placebo [5]. People taking chamomile did show modest gains in daytime functioning [5].
Study summary
| Study | People | Amount a Day | Length | Main Result |
|---|---|---|---|---|
| Hieu et al., 2019 (review) | 12 trials | Varied | Varied | Better sleep quality vs control; one insomnia trial showed no clear change. |
| Isfahan trial, 2017 | 77 older adults in nursing homes | 800 mg (400 mg twice) | 4 weeks | Sleep quality scores improved; no change in control group. |
| Zick et al., 2011 | 34 adults with long-term sleep problems | 540 mg (270 mg twice) | 28 days | No significant sleep diary difference vs placebo; modest daytime gains. |
How Much Chamomile Is in Sleep Harmony Compared With the Studies?
| Source | Chamomile a Day | Notes |
|---|---|---|
| Sleep Harmony (2 capsules) | 50 mg flower extract | From the label |
| 28-day pilot trial | 540 mg extract | Adults with long-term sleep problems |
| 4-week nursing-home trial | 800 mg extract | Older adults |
What the Research Does Not Show Yet
Most chamomile trials are small, and several were done in specific groups, such as older adults in nursing homes [4][6].
NCCIH notes that there is very little information on chamomile for long-term sleep problems. The one insomnia study in the 2019 review found no benefit [1][4].
We found no trial of chamomile at 50 mg a day for sleep.
A cup of tea has not been studied in the same way as extracts [3].
Safety and Interactions
NCCIH considers chamomile likely safe in the amounts found in tea, and possibly safe for adults taking it as a supplement for a short time [1]. Side effects are uncommon. They may include nausea, dizziness and allergic reactions, which can rarely be severe [1].
Allergic reactions are more likely in people allergic to related plants, such as ragweed, chrysanthemums, marigolds or daisies [1]. Chamomile may have some estrogen-like effects. It might make birth control pills less effective and might worsen conditions that are sensitive to estrogen [1].
Interactions with warfarin (a blood thinner) and with some medicines processed by the liver have been reported, and chamomile might also interact with sedatives [1]. Little is known about its safety during pregnancy or breastfeeding [1].
Chamomile Is One Part of Sleep Harmony
Sleep Harmony combines melatonin, calming herbs and three probiotics in one formula. We chose ingredients that have each been studied for relaxation and sleep. Chamomile is one of them.
Sleep Harmony has not been clinically tested as a finished product. For this reason, we cannot say how its ingredients work together. The studies in this article tested chamomile by itself, and their results describe chamomile alone.
If you take Sleep Harmony, you are not relying on chamomile alone. It is one of 14 ingredients in each serving.
Good to Know
If You Are Deciding
If you enjoy chamomile tea, it can be a pleasant part of a bedtime routine. Cleveland Clinic suggests a steady sleep schedule, less caffeine and alcohol, and a cool, dark bedroom. It also suggests putting screens away before bed [8].
If you would like to try Sleep Harmony, the directions are two capsules 30 to 60 minutes before bedtime [7].
The Short Version
Chamomile is an ancient calming herb, and its tea is drunk around the world. A review of 12 trials found better sleep quality, but most trials were small, and one in adults with long-term sleep problems found no clear benefit. Sleep Harmony contains 50 mg, which is much lower than the studied amounts. In Sleep Harmony, chamomile works alongside 13 other ingredients.
Frequently Asked Questions
Does chamomile tea help you sleep?
Is chamomile better as a tea or a capsule?
How much chamomile is used for sleep?
What is apigenin, and is it in chamomile?
How long does chamomile take to work?
Does chamomile help with stress and sleep?
What are the side effects of chamomile?
When is a good time to drink chamomile tea?
References
- National Center for Complementary and Integrative Health. Chamomile. Last updated November 2024. nccih.nih.gov (text supplied by Sabu Varghese, September 30, 2026).
- Srivastava JK, Shankar E, Gupta S. Chamomile: a herbal medicine of the past with a bright future (review). Mol Med Rep. 2010;3(6):895–901. doi:10.3892/mmr.2010.377. PMID 21132119.
- McKay DL, Blumberg JB. A review of the bioactivity and potential health benefits of chamomile tea (Matricaria recutita L.). Phytother Res. 2006;20(7):519–530. doi:10.1002/ptr.1900. PMID 16628544.
- Hieu TH, Dibas M, Surya Dila KA, et al. Therapeutic efficacy and safety of chamomile for state anxiety, generalized anxiety disorder, insomnia, and sleep quality: a systematic review and meta-analysis of randomized trials and quasi-randomized trials. Phytother Res. 2019;33(6):1604–1615. PMID 31006899.
- Zick SM, Wright BD, Sen A, Arnedt JT. Preliminary examination of the efficacy and safety of a standardized chamomile extract for chronic primary insomnia: a randomized placebo-controlled pilot study. BMC Complement Altern Med. 2011;11:78. doi:10.1186/1472-6882-11-78. PMID 21939549.
- Investigation effect of oral chamomilla on sleep quality in elderly people in Isfahan: a randomized control trial. J Educ Health Promot. 2017. PMID 28616420.
- Anirva. Sleep Harmony with Probiotics: Supplement Facts label and product page. anirva.com/products/sleep-harmony (accessed September 30, 2026).
- Umeda N (expert). Does magnesium help you sleep better? Cleveland Clinic Health Essentials. September 4, 2026. health.clevelandclinic.org
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