3 Best Chamomile Supplements for Insomnia & Sleep Disorders
Updated September 22, 2023.
Sleep disorders, such as insomnia, make many other issues worse. People who suffer from sleep problems feel pain more intensely, find it harder to concentrate and focus, and have a higher risk of a variety of serious health disorders including hypertension, diabetes, obesity, and heart disease (1).
Many of the medications given for sleep disorders have serious drawbacks, such as daytime drowsiness, dependence, and rebound insomnia. Alternative medicines like chamomile come in many forms and can act as a gentle sleep aid with none of the drawbacks of western medicines.
Read on to learn more about the best chamomile supplements for relieving sleep problems.
1 Chamomile Drops
Chamomile drops are usually part of a tincture, a therapeutic substance suspended in alcohol—vital to remember if you have alcohol allergies, are abstinent from alcohol, or intend to treat a child. The drops may be diluted with water, but they're best used sublingually.
» Looking for a natural sleep aid? Try our Beauty Sleep Drops with chamomile, CBD, and functional mushrooms
2 Chamomile Essential Oil
There are two strains of chamomile:
- Roman Used more in makeup and skin therapy.
- German The more researched chamomile, used internally more than externally.
There are two common ways of using chamomile essential oils for aromatherapy: diffusing and pillow sprays.
- Diffusing A diffuser in the bedroom is an effective method as it ensures that you are inhaling the chamomile throughout the night.
- Pillow sprays Pillow sprays are one of the most popular ways of using chamomile. You can make a spray using 10-15 drops of essential oil per ounce of water in a glass spray bottle—plastic bottles may become damaged by the oil.
Aromatherapy can be a great way to decrease anxiety and deal with sleep disorders due to its low risk and accessibility.
Topical applications of chamomile are usually used for eczema, psoriasis, or diaper rash, though they can also be used for wound healing (2).
Some people use the oil neat on their pulse points in order to lower anxiety and help with sleep disorders. To get the best effect, inhale deeply for a few moments and repeat regularly until sleep arrives.
3 Chamomile Tea
More than 1 million cups of chamomile tea are consumed each day as one of the oldest functional plants, and there is much anecdotal and scientific evidence that suggests its ability to decrease anxiety, aid sleep, settle digestion, and even regulate blood sugar. Not all teas are alike, however, so it's essential to look for a high-quality tea and then prepare it properly.
Though you can use tea bags, chamomile brews can also be prepared from the loose dried chamomile flowers. First, take a heaping teaspoon of the flowers in 2/3 cup of boiling water for 5-10 minutes and then strain the flowers out. Add additional water or honey to adjust the taste as needed.
There isn't a clinically recommended dosage of chamomile as it depends largely on the individual, but some research suggests 200 mg to 1100 mg of German chamomile extract has been used to lower anxiety and improve sleep.
» Learn more: The benefits of chamomile tea for sleep
Choosing the Right Chamomile Supplements
Choosing the right supplements depends on your reasons for using chamomile. In sleep disorders, capsules are a common method of use (3). However, a warming cup of tea can also add to the sleep-inducing properties of chamomile and help form part of a nightly routine. For the best results, adding a way of inhaling the essential oil will also increase its effectiveness.
Chamomile can be used in multiple ways at the same time. As long as you are careful about dosage, this will deepen the effects. Though, with so many choices, it's up to you to try out different methods and see what works best for you.