Does chamomile help anxiety and sleep?

Small placebo-controlled trials link chamomile extract to less generalised anxiety, and reviews find modest gains in sleep quality. The trials are still small.

Published October 2026

Short answer

Chamomile extract eased generalised anxiety in small placebo-controlled trials, and sleep quality improved modestly. The evidence is limited, so treat it as a mild option, not a treatment. Evidence grade C (Limited). Small placebo-controlled trials and meta-analyses with inconsistent results; downgraded for small trials and inconsistency.

Key takeaways

In a small placebo-controlled trial, chamomile extract reduced generalised anxiety more than placebo over eight weeks [1].
In a long-term trial, people who kept taking chamomile had lower anxiety symptoms than those switched to placebo, but relapse was not significantly reduced [2].
A 2024 meta-analysis of 10 studies found a modest improvement in the Pittsburgh Sleep Quality Index, with fewer awakenings [3].
Chamomile did not clearly ease state anxiety in pooled trials, and one trial found no change in insomnia severity [4].
Chamomile can add to bleeding risk with warfarin, so people on blood thinners should check with a doctor first [5].

The short version

Chamomile extract has been tested in small placebo-controlled trials for generalised anxiety, where it reduced symptoms over eight weeks [1]. A meta-analysis also found better sleep quality after chamomile, though the trials are small and varied [4]. The evidence is limited, and the reviews call for larger trials [4].

What the studies show

In a trial of 57 adults with mild to moderate generalised anxiety, the chamomile group had a greater fall in anxiety scores than placebo over eight weeks (P = 0.047) [1].

In a long-term trial, 93 people who responded to chamomile were randomised to keep taking it or switch to placebo for 26 weeks. Relapse was numerically lower on chamomile (15% against 26%), but the difference was not statistically significant. Anxiety symptoms stayed lower on chamomile [2].

In an open-label trial of 179 adults with moderate to severe anxiety, 58% met the response criteria after eight weeks. There was no control group, so this does not show the effect came from the chamomile [6].

A meta-analysis of 12 randomised trials found a significant improvement in generalised anxiety scores at two and four weeks. The same analysis found no clear difference in state anxiety across three trials [4].

For sleep, a 2024 meta-analysis of 10 studies with 772 people found the Pittsburgh Sleep Quality Index fell by about 1.9 points. Waking up less often improved, but sleep length, sleep efficiency and daytime tiredness did not change [3]. A separate meta-analysis also found a significant improvement in sleep quality [4].

In an 80-person trial of young adults with insomnia, inhaling chamomile oil before bed for 15 days reduced insomnia severity and sleep quality scores more than normal routine [7].

In an exploratory analysis of the 57-person anxiety trial, the chamomile group also had a greater fall in depression scores than placebo. The authors describe the analysis as exploratory [8].

The nuances

A 2015 review of 14 trials of herbal medicines for insomnia, including chamomile, found no statistically significant difference from placebo across the herbs as a group [9]. One trial of chamomile showed no change in insomnia severity [4].

The trials used a standardised capsule extract or oil inhalation, not tea, so the results may not carry over to a cup of tea. Chamomile is a plant in the daisy family, and sensitisation to German chamomile is rare but possible [10].

The long-term trial also saw small falls in mean arterial blood pressure and body weight. These were not the trial's main outcomes [2].

Doses in studies

The anxiety trials gave 500 mg of standardised extract three times a day, or 1,500 mg a day, for up to eight weeks [6]. The long-term trial continued this dose for 26 weeks [2]. The oil trial used 10 minutes of inhalation a day for 15 days [7].

Safety and interactions

In the open-label trial, 11.7% of people reported side effects and none were serious [6]. The long-term trial reported similarly low side-effect rates in both groups [2].

A systematic review of warfarin interactions lists chamomile tea among the foods and herbs linked to a higher bleeding risk [5]. People who take warfarin or other blood thinners should check with a doctor before using chamomile.

Sensitisation to chamomile is rare, but people with allergies to daisies or related plants may react [10]. No upper intake limit, pregnancy or breastfeeding data were found in the studies read for this page. Anyone who is pregnant, has a bleeding disorder, or takes anxiety or sleep medicine should talk to a doctor first.

Caveats and open questions

The anxiety and sleep trials are small, and some are open-label with no control group [6]. The sleep meta-analysis had high variation between studies [3]. Larger, longer placebo-controlled trials are needed to confirm the results.

What this means for you

Chamomile is widely used, and the open-label trial reported few side effects [6]. The anxiety trials used concentrated extracts, not everyday tea [2]. Gains in sleep quality were modest [3]. If anxiety or insomnia is affecting your life, talk to a doctor, especially if you take blood thinners or other medicines.

Go deeper

Chamomile — Chamomile extract reduced generalised anxiety more than placebo in small trials, and sleep quality improved modestly in meta-analyses.

References

A randomized, double-blind, placebo-controlled trial of oral Matricaria recutita (chamomile) extract therapy for generalized anxiety disorder.. J Clin Psychopharmacol, 2009.
Long-term chamomile (Matricaria chamomilla L.) treatment for generalized anxiety disorder: A randomized clinical trial.. Phytomedicine, 2016.
Effects of chamomile (Matricaria chamomilla L.) on sleep: A systematic review and meta-analysis of clinical trials.. Complement Ther Med, 2024.
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.
Warfarin and food, herbal or dietary supplement interactions: A systematic review.. Br J Clin Pharmacol, 2021.
Short-term open-label chamomile (Matricaria chamomilla L.) therapy of moderate to severe generalized anxiety disorder.. Phytomedicine, 2016.
Effects of chamomile oil inhalation on sleep quality in young adults with insomnia: A randomized controlled trial.. Int J Psychiatry Med, 2025.
Chamomile (Matricaria recutita) may provide antidepressant activity in anxious, depressed humans: an exploratory study.. Altern Ther Health Med, 2012.
Herbal medicine for insomnia: A systematic review and meta-analysis.. Sleep Med Rev, 2015.
Contact sensitization from Compositae-containing herbal remedies and cosmetics.. Contact Dermatitis, 2002.