Ashwagandha Tea and Chamomile: A Simple Blend for Better Sleep and Calm

Need a gentle way to unwind at night? This soothing blend of ashwagandha tea and chamomile can help you fall asleep faster and feel calmer. Ashwagandha supports your stress response. Chamomile helps your body relax. Together, they make a steady bedtime tea that many people enjoy.

This is not a quick fix. But used daily, with good sleep habits, it can support deeper rest and quieter nights. In this guide, you will learn how each herb works, what science says in plain words, the best ratios, simple brewing steps, safe dosages, side effects and interactions, and three easy recipes. The blend is caffeine free and fits many diets.

If you are looking for teas for sleep and anxiety, this is a smart, low effort way to start.

Ashwagandha and Chamomile 101: How These Herbs Calm Your Body and Mind

Photo by Anna Pou

Ashwagandha, also called Withania somnifera, is an adaptogen. It helps the body handle stress. It is steady and grounding. Small studies suggest it may lower perceived stress and improve sleep quality when used for several weeks. For a deeper background, see the NIH Office of Dietary Supplements overview on ashwagandha.

Chamomile, usually Matricaria chamomilla, is a classic bedtime tea. It contains apigenin. This plant compound can bind to calming receptors in the brain. That may reduce mild anxiety and support sleep. Early research and long use back this gentle effect. You can read a clear summary of herb options in Medical News Today’s review of herbs for anxiety.

Think of ashwagandha as your stress support during the day, and chamomile as the soft landing at night. Blending them makes sense, one builds resilience, the other helps you unwind.

What Is Ashwagandha? Adaptogen Basics and Anxiety Support

An adaptogen is a plant that helps your body respond to stress. Ashwagandha comes as dried root pieces for tea, powders, and extracts. The taste is earthy and slightly bitter.

What the research says in simple terms:

• Some small trials show lower stress scores and better sleep after daily ashwagandha for several weeks.
• It is not stimulating like caffeine.
• Tea from root pieces is gentler than high strength extracts. Many people prefer the tea at night because it feels less intense.

People look for ashwagandha tea benefits when they want an adaptogen for anxiety that does not hype them up. For sleep-focused highlights, the Sleep Foundation’s guide to ashwagandha for sleep offers a helpful overview in plain language.

What Is Chamomile? Gentle Sedative and Sleep Support

Chamomile tea is made from dried flowers. German chamomile is the type most often used in tea. The taste is floral, sweet, and a bit like apples.

Simple science:

• Apigenin in chamomile may promote calm by working on GABA receptors.
• Small studies suggest better sleep quality and less mild anxiety for some people.

Safety note: people with ragweed allergies may react to chamomile. If you have seasonal allergies, start with a small cup.

If you want a friendly deep dive on chamomile’s uses, this summary of chamomile tea for sleep and stress explains why it is a go-to bedtime tea.

Do They Work Better Together? Simple Science Behind the Blend

Ashwagandha helps your body handle daily stress. Chamomile helps your brain and body relax at night. Together, they may lower bedtime tension and make it easier to drift off.

Be honest with yourself about the limits. There is little research on the exact blend. But both herbs have separate evidence and a long history of use. Try the blend daily for 2 to 4 weeks, then review how you feel.

Do not mix these herbs with other sedatives or sleep meds without medical advice.

How to Blend Ashwagandha Tea and Chamomile for Better Sleep and Calm Days

Blending your own tea is simple. Choose a sleep ratio for evenings, and a calm ratio for daytime. Use root pieces and flowers for a clean cup. Tea bags work if labeled well. Powder or tincture can help with dosing, but powders can feel chalky.

Consistency matters. Start low, go slow, and taste as you go.

Best Ratios and Forms for Flavor and Effect

Starter ratios:

• Sleep blend: 1 part ashwagandha root pieces to 2 parts chamomile flowers.
• Daytime calm: 1 part ashwagandha to 1 part chamomile for a gentler, less drowsy cup.

Amount per 8 to 10 oz water:

• Ashwagandha: 1 to 2 g
• Chamomile: 2 to 3 g

Form tips:

• Root pieces and whole flowers make a cleaner tea than powders.
• Tea bags are fine if they list Latin names and amounts.
• Tinctures can be added drop by drop to fine tune your cup.

Quick reference table:

Goal	Ashwagandha per cup	Chamomile per cup	Form notes
Sleep blend	1 to 2 g	2 to 3 g	Use root pieces and flowers for best flavor
Daytime calm	1 g	1 to 2 g	Go lighter on both to avoid drowsiness

For a sample recipe that pairs these herbs, try this simple guide to a calming ashwagandha tea with chamomile.

Brewing Guide Made Simple

• Step 1: Bring water to 190 to 205 F, about 88 to 96 C.
• Step 2: For root pieces, simmer ashwagandha for 10 minutes.
• Step 3: Remove from heat, add chamomile flowers, cover, and steep 5 minutes.
• Step 4: Strain and sip warm.

Bag method: steep both bags together for 5 to 7 minutes.

Taste tweaks: add a splash of milk, honey, or a cinnamon stick. This blend is caffeine free. Use a lid while steeping to keep in the aroma and key oils.

When to Drink for Sleep and Anxiety Relief

• For sleep: sip your blend 60 to 90 minutes before bed.
• For daytime calm: try a smaller cup after lunch.

Avoid drinking right before driving or using tools. Test it for seven nights at the same time. Track how long you take to fall asleep and how you feel in the morning. If you feel groggy, reduce the ashwagandha dose or move the cup earlier.

Smart Add Ins That Boost Calm and Taste

Gentle add ins:

• 1 teaspoon lemon balm or a pinch of lavender buds for extra calm.
• Flavor boosts: honey, vanilla, cinnamon, or a slice of fresh ginger.

Go easy with stronger sedatives like passionflower or valerian. Start small and keep blends simple so you can tell what works. Avoid alcohol with this tea.

Safety, Side Effects, and Interactions to Know Before You Sip

Most people tolerate these herbs well when used as tea in modest amounts. Still, smart use matters. Dose gently, watch for side effects, and check your medicines.

The Sleep Foundation’s overview on ashwagandha and sleep and the NIH fact sheet both discuss safety themes you can review with your clinician.

How Much Is Safe for Most Adults

Suggested amounts per 8 to 10 oz cup:

• Ashwagandha root pieces: 1 to 2 g
• Chamomile flowers: 2 to 3 g

Start with 1 cup nightly. Increase to 2 cups if needed. Avoid high strength extracts at night if you are new to ashwagandha. If you use it daily for months, consider short breaks, for example 8 weeks on, then 1 to 2 weeks off, if approved by your clinician. Children and teens need medical advice before using adaptogens.

Who Should Avoid or Talk to a Doctor

Use caution or seek advice if you:

• Are pregnant or breastfeeding.
• Have thyroid disorders, autoimmune conditions, diabetes, low blood pressure, or liver issues.
• Take thyroid meds, blood pressure meds, diabetes meds, sedatives, SSRIs or SNRIs, benzodiazepines, antihistamines, or blood thinners like warfarin.
• Have ragweed allergies, due to chamomile cross reactions.
• Have surgery planned, stop at least 2 weeks prior.

If you have ongoing anxiety or insomnia, talk with a healthcare professional to check for other causes.

Possible Side Effects and How to Lower Risk

Common effects can include drowsiness, nausea, upset stomach, loose stools, headache, or vivid dreams. Chamomile can rarely trigger allergic reactions.

Lower your risk by:

• Starting low.
• Taking ashwagandha tea with a light snack.
• Sipping slowly and avoiding alcohol or other sedatives.
• Reducing dose or moving your cup earlier if you feel too sleepy.

Stop and seek care right away for rash, trouble breathing, or severe stomach pain.

Quality, Sourcing, and Storage Tips

• Choose products that list Latin names and plant parts: Withania somnifera root, Matricaria chamomilla flowers.
• Pick organic when possible, and look for third party testing or a certificate of analysis.
• Do not drink essential oils unless the product is made for tea use.
• Store herbs in airtight jars, away from light and heat.
• Use within 6 to 12 months for best flavor and effect.

For more tea ideas that support rest, this quick list of top teas to help you sleep can spark inspiration.

Easy Recipes to Try Tonight for Sleep and Anxiety

Simple, cozy, and easy to tweak. Start small and adjust taste and strength to your needs.

Classic Sleepy Blend (Hot)

Per 10 oz water:

• 1 teaspoon ashwagandha root pieces, about 2 g
• 2 teaspoons chamomile flowers, about 2 g

Simmer ashwagandha for 10 minutes. Take off heat, add chamomile, cover and steep 5 minutes. Strain. Optional, 1 teaspoon honey and a drop of vanilla. Drink 60 to 90 minutes before bed.

Daytime Calm Iced Tea

Per 12 oz water:

• 1 teaspoon chamomile flowers, about 1.5 g
• 1/2 teaspoon ashwagandha root pieces, about 1 g

Hot brew 5 to 7 minutes. Cool. Pour over ice. Add a lemon slice and a few mint leaves. Sip after lunch for a calm afternoon without heavy drowsiness.

Cozy Moon Milk Latte (Caffeine Free)

Warm 8 oz milk or oat milk until steaming. In a mug, steep a strong chamomile concentrate with 2 teaspoons flowers in 4 oz hot water for 7 minutes. Strain, then add the warm milk. Whisk in 1/4 to 1/2 teaspoon ashwagandha powder, a pinch of cinnamon, and a touch of honey. Start low with the powder to protect your stomach.

Realistic Results and Better Sleep Habits

Teas work best when paired with simple routines. Think small steps that add up over time.

What to Expect in 1 Night, 1 Week, and 1 Month

• First night: many people feel a little calmer.
• One week: some report faster sleep and fewer wake ups.
• One month: the habit feels natural and daily stress may feel easier to handle.

Keep a short sleep log. Note bedtime, wake time, how long you take to fall asleep, and morning energy. If there is no change after 2 to 4 weeks, adjust timing or dose, or try a different approach.

Pair Your Tea With Simple Sleep Hygiene

Better results come from stacking good habits:

• Dim lights after sunset.
• Keep a steady sleep and wake time.
• Stop screens 60 minutes before bed.
• Take a warm shower.
• Read a calm book.
• Keep your room cool, about 60 to 67 F.
• Avoid late caffeine and heavy meals.
• Try 5 minutes of slow breathing or a short gratitude list while you sip.

When to Stop, Switch, or Talk to a Pro

If side effects appear, stop and seek advice. If sleep or anxiety stays poor after 2 to 4 weeks, talk with a healthcare professional to check for medical causes like sleep apnea, thyroid issues, or mood disorders. Consider other calming herbs only with guidance. Safety comes first.

Conclusion

Ashwagandha helps your body handle daily stress, chamomile helps you relax, and together they make teas for sleep and anxiety that fit a calm nightly routine. Try the classic sleepy blend tonight, then track your week and see how you feel. Use safe doses, check for interactions, and listen to your body. Choose your recipe, set a bedtime, and enjoy your calm cup.