Chamomile (Matricaria chamomilla L.) has been described in ancient medical writings and was regarded as a significant medicinal herb in ancient Egypt, Greece, and Rome. The word "chamomile" derives from the Greek words Chemos and Melos, meaning "ground apple," owing to its apple-like fragrance. Today, chamomile is used to support various aspects of health due to its demonstrated anti-inflammatory, antioxidant, and anti-microbial properties. Additionally, chamomile has demonstrated the potential to promote healthy sleep and a balanced mood.

Adequate sleep is fundamental for helping to maintain a healthy mood. Thus, promoting healthy sleep may contribute to a balanced mood. While there is promising research on the effects of chamomile on healthy sleep and a normal mood, most studies are limited to in vitro experiments, ex vivo simulations, or small randomized controlled trials (RCTs). That being said, extensive clinical studies involving larger cohorts are necessary before drawing any definitive conclusions.

The active constituents of chamomile are flavonoids, terpenoids, and coumarins. Certain compounds found in chamomile, such as flavonoids and apigenin, can bind to gamma-aminobutyric acid (GABA) subtype A receptors, exhibiting a ligand effect on benzodiazepine receptors. This modulates GABA activity, the brain’s major inhibitory neurotransmitter regulating sleep and other neurophysiological processes. Moreover, chamomile may modulate the hypothalamic-pituitary-adrenocortical (HPA) axis and certain neurotransmitters that promote normal sleep and mood regulation, including noradrenaline, dopamine, and serotonin.

A systematic review and meta-analysis were conducted to assess the efficacy of chamomile in individuals with anxiety, generalized anxiety disorder (GAD), disturbed sleep quality, and insomnia. The review encompassed 12 RCTs involving 965 patients. Chamomile was administered orally in nine studies, while the remaining three utilized inhalation, topical gel, and massage.

Regarding sleep quality, the results showed significant improvements on the sleep quality index (PSQI) and post-partum sleep quality scale (PSQS) among sleep-disturbed patients who received chamomile supplementation for 4 weeks compared to the placebo groups. For example, a group of 60 elderly individuals who consumed chamomile supplementation for 28 consecutive days reported improvements in overall sleep quality and reduced time to fall asleep. However, no statistically significant difference was observed for patients with insomnia.

Focusing on mood support, the researchers observed a clinical, though not statistically significant, reduction in anxiety among patients. On the other hand, for individuals with GAD, the researchers concluded that "chamomile can significantly impact mild to severe GAD cases in the short-term period (2-4 weeks) with a lesser effect in the long-term (8 or 26 weeks)."

Promoting healthy sleep can potentially contribute to a balanced mood. Implementing dietary and lifestyle changes to support healthy sleep hygiene may promote a normal mood, relaxation, and improved sleep quality. Chamomile may provide additional support in these areas.

By Danielle Moyer, MS, CNS, LDN