Tea Before Bed: Caffeine, Chamomile & the Evidence
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An evening brew can be a pleasant part of winding down. It is not a treatment for insomnia, and the evidence for individual herbs is more limited than many tea labels suggest.
Start with caffeine
The NHS says caffeinated drinks such as tea and coffee can keep people awake and recommends avoiding them for at least six hours before bed when sleep is a problem. Sensitivity varies, so the useful choice is practical: switch to a caffeine-free herbal infusion or decaffeinated tea if late caffeine affects you.
Does chamomile improve sleep?
Chamomile has a long tradition of bedtime use, but NCCIH says clinical trials have not produced conclusive evidence that it helps insomnia. Enjoying its gentle floral flavour is a sound reason to brew it; promising better sleep is not.
Chamomile may cause allergic reactions in people sensitive to ragweed and related plants. Anyone taking medicines or managing a health condition should ask a healthcare professional about herbal products.
A simple evening cup
Keep the ritual uncomplicated: choose a flavour you enjoy, brew it as directed and avoid turning the cup into another performance target. Persistent sleep problems deserve NHS guidance or a conversation with your GP.
Browse caffeine-free herbal infusions
Sources
This article is general information, not a diagnosis or treatment recommendation.
