summaryĬhamomile tea may help with insomnia, though more research is needed. It’s safe to drink chamomile tea daily, and ingesting chamomile in the form of tea or other supplements has not been linked to negative side effects ( 19, 20). Let the flowers steep for about 5 minutes before using a mesh strainer to drain the liquid from the flowers. ![]() ![]() To make chamomile tea at home, add 4 tablespoons of fresh (or 2 tablespoons of dried) chamomile flowers to 1 cup (237 ml) of boiling water. Therefore, more studies are needed ( 17, 18). However, neither found enough evidence to support these claims. Two review studies researched the relationship between chamomile intake and insomnia. One study in 60 older adults found that taking 400 mg of chamomile extract for 28 consecutive days safely improved sleep quality ( 15).Īnother study in 80 women who experienced reduced sleep quality noted that physical symptoms of sleep inefficiency were significantly improved after participants drank chamomile tea daily for 2 weeks ( 16).Ĭhamomile may help with anxiety and insomnia, which could also improve sleep. Some research suggests that chamomile may improve sleep quality. The tea is made by infusing chamomile flowers in hot water ( 14). It has multiple health benefits, including relieving cold symptoms, reducing inflammation, and improving skin health. Tea made from this plant has been consumed for ages. Drinking 2 cups (480 ml) of cherry juice per day may increase your melatonin levels and improve your sleep overall.Ĭhamomile is a daisy-like flower that is part of the Asteraceae family. summaryĬherries are a great source of tryptophan and melatonin. Drinking 2 cups (480 ml) per day has not been linked to any side effects ( 12). If you decide to drink cherry juice to help you sleep, you may want to opt for amounts similar to those used in these studies. In fact, one study found that tart Montmorency cherries may have up to six times more melatonin than sweet Balaton cherries ( 3, 9, 10, 11).Ī 7-day study in 20 people found that drinking tart cherry juice concentrate daily significantly increased melatonin levels, compared with a placebo beverage ( 11).Ī similar study in 30 participants observed that consuming a cherry-based product twice daily improved nightly rest, decreased the number of nighttime awakenings, and resulted in higher urinary melatonin levels first thing in the morning ( 12).įinally, one study noted that drinking 2 cups (480 ml) of cherry juice each day for 2 weeks increased total sleep time by 84 minutes and helped treat symptoms of insomnia in adults aged 50 and older ( 13). Though both sweet and tart cherry varieties contain melatonin, the tart types pack the most. Tryptophan is an amino acid that’s a precursor to the hormone melatonin, which helps regulate when you fall asleep and wake up ( 5, 6, 7, 8). They’re not only known for making a great pie filling but also a number of health benefits, including improved sleep quality ( 3, 4).Ĭherries’ tryptophan content is believed to be one reason these fruits aid sleep. ![]() They can be sweet, tart, or sour and grow in different colors, including yellow, red, and purple. Cherries are stone fruits that vary in flavor depending on the variety.
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