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Adding this herbal tea to your bedtime routine can do more than just help you unwind.

Reviewed by Dietitian Mandy Enright, M.S., RDN, RYT

Key Points

• Chamomile tea contains many plant compounds to help calm the inflammatory response.
• Having it at night can help to promote more relaxation, restful sleep and reduce stress.
• Evening anti-inflammatory drinks should be caffeine-free, contain antioxidants and no added sugars.

Inflammation is influenced by the many choices and experiences that make up your day, including what you eat and drink, how well you sleep, your activity level and the amount of stress you experience. Occasional inflammation is a normal part of the body’s healing and protective response, but chronic inflammation has been linked to a higher risk of conditions such as heart disease, certain cancers, type 2 diabetes and autoimmune diseases. The good news is that consistent lifestyle habits can help support a healthy inflammatory response, and even a simple evening beverage can be part of that bigger picture.

After dinner, consider putting the kettle on for a soothing cup of chamomile tea. While no single food or beverage can eliminate inflammation, chamomile tea contains naturally occurring plant compounds that may help support a healthy inflammatory response. Its calming qualities may also encourage relaxation and other healthy evening habits that indirectly support overall well-being. Here are some of the biggest reasons chamomile tea stands out as the best after-dinner drink to help reduce inflammation.

Rich in Anti-Inflammatory Plant Compounds

Chamomile includes an impressive profile of naturally occurring antioxidants. It contains flavonoids and polyphenols, particularly apigenin, which is a plant compound that has been studied for its antioxidant and anti-inflammatory properties.

Oxidative stress and chronic inflammation often go hand in hand. Antioxidants help to neutralize unstable molecules, also known as free radicals, that can contribute to cellular damage and inflammatory processes. According to Pam Hartnett, M.P.H., RDNthe apigenin found in chamomile tea may help reduce inflammation by influencing inflammatory pathways, including COX-2, an enzyme involved in the body’s inflammatory response. While its effects aren’t comparable to medication, emerging research suggests chamomile’s plant compounds may support a healthy inflammatory response when consumed regularly.

May Improve Sleep

One of the most overlooked contributors to chronic inflammation is poor sleep. Research consistently shows that inadequate or disrupted sleep increases inflammatory markers throughout the body. Even just a few nights of poor-quality sleep can elevate levels of inflammatory cytokines, while consistently restorative sleep helps to regulate immune function and tissue repair.

Chamomile has earned its reputation as the ultimate bedtime beverage thanks to the apigenin binding to receptors in the brain involved in relaxation. Although chamomile isn’t a sedative, studies suggest it may improve certain aspects of sleep quality, particularly in adults experiencing mild sleep difficulties, by helping to fall asleep more easily and stay asleep. Meridan Zerner MS, RDN agrees, “Creating a calming bedtime routine that can include naturally decaffeinated chamomile tea can be just as important as what you had for dinner.”

Helps Promote Relaxation and Manage Stress

Stress doesn’t just affect your mood; it also influences inflammation. Long-term psychological stress has been associated with elevated cortisol levels and increased production of inflammatory compounds. That’s why stress-management techniques are considered an important part of an anti-inflammatory lifestyle.

Studies suggest apigenin interacts with GABA receptors in the brain, which are involved in calming nervous system activity, such as increased cortisol levels. “It helps lower cortisol, the stress hormone that keeps your body on high alert,” Hartnett says. “And when cortisol comes down, so does that mental chatter that makes it so hard to wind down at the end of the day.” This helps to explain chamomile’s relaxing effects and why so many people find it easier to unwind after drinking it.

How to Enjoy Chamomile Tea

To get the most from your evening cup of chamomile tea, consider these tips:

• Drink it 30 to 60 minutes before bedtime. Danielle Smiley, RDN, LDN, CD-N recommends enjoying one cup about 30 to 60 minutes before bed as part of a consistent evening routine to help signal that it’s time to wind down.
• Steep it for 5 to 10 minutes. Both Smiley and Zerner recommend steeping chamomile tea for at least five minutes (and up to a max of 10 minutes) to allow more of its beneficial plant compounds, including apigenin, to infuse into the water.
• Enjoy it plain or add simple flavorings. Smiley suggests drinking chamomile tea plain to appreciate its naturally mild flavor, though a squeeze of fresh lemon can add brightness. If you prefer a touch of sweetness, she recommends using honey sparingly to help keep added sugars in check.
• Try tart cherry concentrate for extra flavor. Zerner says she enjoys chamomile tea with 1 tablespoon of tart cherry concentrate, which adds flavor and may provide additional antioxidant and anti-inflammatory compounds.

Chamomile is generally considered safe for most adults, however Smiley notes some may experience allergic reactions to chamomile if they’re allergic to plants such as ragweed, chrysanthemums, marigolds or daisies since they’re part of the same botanical family. She also recommends talking with your health care provider before regularly drinking chamomile tea if you’re pregnant, breastfeeding or taking medications such as blood thinners or sedatives.

Tips for Choosing an Anti-Inflammatory Evening Drink

When choosing an evening beverage to support a healthy inflammatory response, keep these tips in mind:

• Choose a caffeine-free option. Caffeine consumed too close to bedtime may interfere with sleep, leading to higher levels of inflammation. Opting for naturally caffeine-free beverages, like herbal tea, in the evening may help support better rest.
• Look for antioxidant-rich ingredients. Beverages made with herbs, tea leaves, fruits or other plant-based ingredients often contain beneficial antioxidants and polyphenols that help protect cells from oxidative stress, says Zerner.
• Limit added sugars. Instead of sugar-sweetened beverages, choose drinks with little or no added sugar. If you prefer a sweeter beverage, consider using only a small amount of honey or another natural sweetener.

Our Expert Take

Chamomile tea is the best drink to have after dinner to help manage inflammation while also playing a meaningful part of an overall healthy lifestyle. Its naturally occurring antioxidants, caffeine-free profile and potential to support better sleep while managing stress make it an excellent anti-inflammatory after-dinner drink.

Drinking chamomile tea can become a simple nightly ritual that encourages healthier habits. Smiley notes, “Our bodies respond to consistent patterns, not isolated choices.” Pairing a warm cup of chamomile tea with a balanced diet, regular physical activity, quality sleep and stress management offers a practical, enjoyable way to support a healthy inflammatory response night after night.