Waking up around 2–3 a.m. and struggling to fall back asleep is frustratingly common after age 60. Changes in sleep architecture, stress, or habits can disrupt deep rest, leaving mornings feeling unrefreshed.
While no drink guarantees uninterrupted sleep, one gentle bedtime ritual stands out in research and tradition: a warm cup of chamomile tea.
Studies, including trials on older adults, suggest chamomile may help improve sleep quality and reduce nighttime awakenings when enjoyed consistently.
Why Chamomile Tea May Help With Nighttime Wake-Ups
Chamomile contains apigenin, a flavonoid that binds to brain receptors promoting relaxation—similar to mild sedative effects in lab studies.
Clinical trials show:
- Improved overall sleep quality in elderly participants after 4 weeks of chamomile extract.
- Reduced awakenings and better rest in reviews of herbal interventions for insomnia.
- Modest benefits for staying asleep, especially when stress or anxiety plays a role.
The warmth itself signals wind-down time, lowering core temperature slightly as it cools—cueing natural sleep onset.
Many over 60 report drifting back to sleep easier after sipping chamomile 30–60 minutes before bed.
Other Warm Drinks With Promising Support
If chamomile isn’t your favorite, consider these evidence-backed alternatives:
| Drink | Key Benefit from Studies | Best For |
|---|---|---|
| Warm Milk | Tryptophan supports serotonin/melatonin; reduced wakings in seniors | Comforting ritual |
| Tart Cherry Juice (warmed) | Natural melatonin boost; longer sleep in older adults | Those needing hormone support |
| Valerian Tea | Mild sedative effects; improved sleep efficiency | Occasional restlessness |
Simple Chamomile Bedtime Ritual
- Steep 1–2 tea bags (or 1 tbsp dried flowers) in hot water 5–10 minutes.
- Add honey or lemon if desired (avoid sugar spikes).
- Sip slowly 30–60 minutes before lights out.
Combine with good habits: dim lights, consistent bedtime, no screens.
Realistic Expectations
Chamomile supports relaxation but isn’t a cure for chronic insomnia. Benefits build over weeks; if wake-ups persist with fatigue or other symptoms, consult a doctor—underlying issues like apnea may need attention.
Many find this warm, caffeine-free drink a peaceful addition to evenings.
Disclaimer: This is informational only. No drink diagnoses, treats, or cures sleep issues. Consult your healthcare provider for persistent problems, especially with medications. Individual results vary.
