How to Make Chamomile Tea with Fresh or Dried Flowers
For one mug, put 1–2 tablespoons of dried chamomile flowers (roughly 2–4 g), about three times that volume of fresh flower heads, or one tea bag in 250 ml of just-boiled water. Cover and steep for 5 minutes for a light tea or up to 10 for a fuller one, then strain.
It is a gentle, caffeine-free drink, but not a proven sleep aid. Skip it if you are allergic to ragweed, daisies or marigolds, and ask your prescriber first if you take warfarin.
Ingredients
- 1–2 tbsp (roughly 2–4 g) per mug Dried chamomile flowersWhole flower heads give a clearer, sweeter tea than fine, dusty material
- 3–6 tbsp flower heads per mug Fresh chamomile flowers (instead of dried)German chamomile (Matricaria) heads, picked without stalks
- 1 bag per mug Chamomile tea bag (instead of loose flowers)Use two for a stronger cup
- 250 ml (1 cup) per mug WaterFreshly boiled
- 1 tsp Honey (optional)Stir in once the tea has cooled a little
- 1 thin slice Lemon slice (optional)Add after steeping
Equipment
- Mug with a saucer or lid to cover it
- Tea infuser, small teapot or tea strainer
- Kettle
Method
Measure the flowers
Put 1–2 tablespoons of dried chamomile flowers (roughly 2–4 g) in a mug, infuser or small teapot. For comparison, the EU herbal regulator's traditional tea is 1.5–4 g of flowers in 150 ml of boiling water, so this mug is a little milder at the low end.2
Using fresh flowers
Pick open flower heads, shake out any insects, rinse them briefly in cool water and pat dry. Fresh herbs are weaker than dried by volume, roughly a third to a quarter of the strength, so use about three times as much: 3–6 tablespoons of heads per mug.7
Boil the water and pour
Boil 250 ml (1 cup) of fresh water and pour it over the flowers or tea bag straight away. Cover the mug with a saucer to keep the heat and aroma in.
Steep for 5 to 10 minutes
Leave it for 5 minutes for a light, honeyed tea, or up to 10 minutes for a fuller, slightly more bitter one. A tea bag usually needs 3 to 5 minutes. Taste as you go; longer steeping makes it stronger, not nicer.
Strain and flavour
Lift out the infuser or strain the tea into a clean mug, pressing the flowers gently with a spoon. Add honey once it has cooled a little, or a slice of lemon, if you like.
Making a pot
For a teapot, allow 1–2 tablespoons of dried flowers per 250 ml, steep for 5–10 minutes and strain it all off so it doesn't stew. Keep any leftover covered in the fridge and drink it within a day, cold or gently reheated.
Safety
- Skip it if you're allergic to ragweed, daisies, marigolds or chrysanthemums: chamomile can cause allergic reactions, rarely severe ones1,2,5
- On warfarin? Ask your prescriber first. NCCIH reports a warfarin interaction, and a woman on warfarin bled internally after chamomile tea and lotion1,4
- Chamomile may interact with sedatives and some other medicines, and early studies suggest it may weaken birth control pills. Ask a pharmacist1
- Pregnancy and breastfeeding: the EU regulator considers the tea safe, but NCCIH says little is known. Ask your midwife before drinking it daily1,2
- Don't give chamomile tea to babies under 6 months; the EU regulator has not established its use at that age2
Variations
Add a few fresh mint or peppermint leaves, or ½ teaspoon of dried mint, with the flowers. See our guide to drying herbs if you grow your own.
Use half chamomile and half dried lemon balm leaves for a lemony, grassy cup. Steep for 5–7 minutes.
Make the tea double strength, let it cool, strain it and pour over ice with a slice of lemon. Keep it in the fridge and drink it the same day or the next.
Steep the flowers in 100 ml of just-boiled water for 5 minutes, strain, then top up with warm milk or a plant milk and a little honey.
Does it actually work?
Our chamomile entry rates sleep 2 (Limited). A 2024 meta-analysis found chamomile lowered sleep-quality scores, but the five pooled trials disagreed widely, and it did not improve sleep length, sleep efficiency or daytime tiredness. The only insomnia trial, noted by NCCIH, found no benefit.
The anxiety evidence, also rated 2, comes mainly from a standardised extract taken as capsules, not tea, and a 2019 review found no effect on everyday (state) anxiety. No regulator gives a tea dose for sleep or anxiety. Enjoy it as a calm, caffeine-free cup; see /ingredients/chamomile-flower/ for the ratings and /remedies/sleep/ for other options.3,1,6
Questions people ask
How much chamomile do I use for one cup of tea?
About 1–2 tablespoons of dried flowers (roughly 2–4 g) or one tea bag per 250 ml mug, or about three times that volume of fresh flower heads. The EU regulator's traditional tea is 1.5–4 g in 150 ml of boiling water.
How long should I steep chamomile tea?
Five minutes gives a light, sweet cup; up to 10 minutes gives a fuller, slightly bitter one. Cover the mug while it steeps. Tea bags are cut finer and usually need 3 to 5 minutes.
Does chamomile tea help you sleep?
Possibly a little, but the evidence is weak. Trials found small improvements in self-rated sleep quality that varied a lot between studies, with no gain in how long people slept, and the one insomnia trial found no benefit. A warm, caffeine-free drink as part of a wind-down routine is a reasonable use.
Can I drink chamomile tea when pregnant?
The EU herbal regulator says safety in pregnancy and breastfeeding has been established for chamomile tea, though not for extracts or tinctures. NCCIH says little is known. Ask your midwife or doctor, especially before drinking it every day.
Can I make tea from chamomile I grow myself?
Yes. Pick the flower heads when they are fully open, rinse them and use them fresh, or dry them for later. Make sure it is chamomile: German chamomile (Matricaria) is the species most research and the EU monograph cover; Roman chamomile is a different plant.
Sources (7)
- Regulator monograph NCCIH (US National Institutes of Health). Chamomile: Usefulness and Safety.
- Regulator monograph European Medicines Agency, HMPC. European Union herbal monograph on Matricaria recutita L., flos (EMA/HMPC/55843/2011). 2015.
- Systematic review Kazemi A, Shojaei-Zarghani S, Eskandarzadeh P, et al. Effects of chamomile (Matricaria chamomilla L.) on sleep: A systematic review and meta-analysis of clinical trials. Complementary Therapies in Medicine. 2024.
- Case report Segal R, Pilote L. Warfarin interaction with Matricaria chamomilla. CMAJ. 2006.
- Systematic review Ostovar M, Rezaee R, Najibi A, et al. Chamomile: A systematic review of adverse events. Complementary Therapies in Medicine. 2025.
- Systematic review Hieu TH, Dibas M, Surya Dila KA, et al. 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. Phytotherapy Research. 2019.
- University extension National Center for Home Food Preservation, University of Georgia. Herbs (drying). From So Easy to Preserve, 6th ed., 2014.
Educational only. Patch-test anything new on your skin, and stop if it irritates.
Reader notes
Experiences and questions from readers, read by an editor before they appear. They are personal accounts, not evidence, and are not medical advice.