Dietitian Explains How Chamomile Tea Can Help Improve Sleep

Sleep deficiency not only impacts daytime functioning but can also lead to chronic health problems like heart and kidney disease, diabetes, and depression.

Yet, despite the risks, it’s estimated that about 4 million South Africans don’t get sufficient, quality sleep.

Tetley partner dietitian, Mbali Mapholi, explained that adding a cup of chamomile tea to a daily routine can support more restful sleep and improve overall health.

READ MORE | Tea time is a good time to get extra health benefits

The Chamomile effect

“Chamomile has long been used as a traditional remedy for promoting calm and better sleep, but modern science has started to explain why it works,” explains Mapholi.

“The key compound of chamomile tea is apigenin, a natural antioxidant that binds to specific receptors in the brain known as GABA-A receptors, which help reduce anxiety and initiate sleep – much like prescribed sedatives, but in a gentler and more natural form.”

She says several studies have shown this correlation, one of which involved postpartum women who were seen to experience better sleep and lower levels of mild depression after drinking chamomile tea for two weeks.

Another study in older women also found improved sleep quality when they regularly consumed chamomile tea.

“Chamomile can also be combined with other soothing ingredients like lavender, which contains calming compounds like linalool, to enhance its benefits,” continued Mapholi.

“Lavender has been shown to help reduce heart rate, lower blood pressure, and create an overall sense of relaxation. If you don’t enjoy the taste of lavender, substitute this for fresh lemon or orange slices, or fresh mint.”

Incorporate Chamomile Tea

Mapholi says that while chamomile tea can support restful sleep, it works best when part of a consistent bedtime routine:

“Our bodies respond well to patterns, and a calming ritual each evening helps signal that it’s time to unwind.”

More tips for improving sleep quality naturally include:

• Avoid screens for at least an hour before bed, as blue light can disrupt melatonin production.
• Dim the lights in your home after sunset to help regulate your body’s internal clock.
• Try gentle stretches or breath work before bed to release tension and calm the nervous system.
• Keep a consistent sleep schedule, even on weekends, to support your circadian rhythm.

“My favourite way to end the day is with a cup of sweet Tetley Pure Chamomile tea,” says Mapholi.

“In the evenings, I steep a tea bag and add a few sprigs of fresh lavender into my teapot for an extra layer of comfort. This gentle ritual has become more than just a habit; it’s part of how I wind down, reset, and prepare my body for rest.”

Author: Pedro van Gaalen

When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.