Chamomile
Mild traditional sedative; EMA monograph covers traditional use for nervous tension and sleep complaints.
Why
Mild traditional sedative; EMA monograph covers traditional use for nervous tension and sleep complaints. Works best as a wind-down ritual rather than a sleep switch.
How it works
Apigenin from chamomile flowers binds the benzodiazepine site on GABA-A receptors at high concentrations; mild sedative effect at typical doses.
Expected onset · Wind-down effect is acute (tea ritual); subjective sleep-quality gains in RCTs emerged over 2–4 weeks
How to take
Dosage
As an infusion: 1.5–4 g of dried flowers in 150 ml hot water, up to 4 times daily. As capsule extract: 200–400 mg twice daily (dose used in the Adib-Hajbaghery elderly-insomnia RCT).
Timing
Evening for sleep; throughout the day for digestive use
Safety
Evidence
EMA HMPC monograph registers Matricaria chamomilla as a Traditional Herbal Medicinal Product for nervous tension and mild gastrointestinal complaints: traditional-use registration, not full clinical authorisation. Adib-Hajbaghery & Mousavi 2017 small RCT (n=60 older adults with insomnia) reported improved subjective sleep quality on 200 mg extract twice daily for 4 weeks.
Where to get it
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