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.

“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 chamomile tea was consumed regularly.

“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 also 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.”

How Best to Incorporate Chamomile Tea for Enhanced Sleep

She 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 Tetley Pure Chamomile tea 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.”

Mbali Mapholi’s Go-To Chamomile Tea Blend

Ingredients

• 2 Tetley Pure Chamomile tea bags
• 1 to 2 fresh lavender sprigs (or ¼ teaspoon dried culinary lavender)
• 1 teaspoon vanilla essence
• 500 ml hot water (not boiling)

Method

      1.  Place the Tetley Pure Chamomile, lavender, and vanilla essence into a teapot.

      2.  Pour in the hot water and cover.

      3.  Allow the mixture to steep for 5 to 10 minutes.

      4.  Strain into a cup and sweeten with honey if desired.

      5.  Enjoy slowly, ideally 30 to 45 minutes before bedtime.

Tetley is the second-largest tea brand in the world, with millions of cups of Tetley tea enjoyed in 40 countries across the globe. A South African favourite, Tetley is available in a variety of flavours and formats, including Tetley Premium Blend tea, the Tetley Green tea range, Tetley Pure Chamomile, Tetley Chai’s, and Tetley Decaf tea blend, all with varying health properties and great taste!

Follow @TetleyTeaSA on Facebook and Instagram for healthy tips and recipes. The Tetley range can be purchased from all major supermarkets, as well as online at www.joekels.co.za