Chamomile Tea With Honey: Benefits for Colds and Sleep
Why chamomile tea with honey is a go-to for colds and sleep, its other possible benefits, a simple recipe, and who should be careful with it.
Updated · 3 min read
Chamomile tea with honey is a simple, caffeine-free combination that's long been used to soothe a scratchy throat and support better sleep. Both ingredients are inexpensive, easy to find, and pair naturally: chamomile brings a mild, calming flavor, while honey adds sweetness and its own soothing texture for a sore throat.
Benefits of Chamomile Tea With Honey
May soothe a sore throat and cough
Honey has long been used to coat and calm an irritated throat, and some research supports it as a mild cough reliever for adults and children over one year old. Combined with warm chamomile tea, it can make a comforting drink when you have a cold.
May support better sleep
Chamomile contains apigenin, a compound that binds to certain brain receptors associated with relaxation. Many people find a warm cup of chamomile tea with honey helpful as part of a calming bedtime routine.
May offer mild anti-inflammatory effects
Chamomile has traditionally been used for its calming, anti-inflammatory reputation, and honey has some antibacterial properties of its own — together they're a gentle, low-risk combination for everyday use.
Naturally caffeine-free
Because chamomile contains no caffeine, this is a good option any time of day, including right before bed.
Easy on the budget
Chamomile tea and honey are both inexpensive pantry staples, which makes this one of the more affordable go-to remedies for a cold or a rough night's sleep.
How to Make Chamomile Tea With Honey
Ingredients:
- 2 tablespoons dried chamomile flowers (or 1 chamomile tea bag)
- 1½ cups water
- 1–2 teaspoons honey
- Lemon, optional
Steps:
- Bring the water to a near boil.
- Pour over the chamomile and steep for 5–7 minutes.
- Strain, then stir in honey (and a squeeze of lemon, if using) once the tea has cooled slightly — very hot liquid can break down some of honey's beneficial compounds.
Side Effects and Who Should Avoid It
- Never give honey to a child under 12 months old. Honey can contain bacteria that cause infant botulism, which is dangerous for babies. Chamomile tea itself isn't typically recommended for infants either — check with your pediatrician before giving any tea to a baby.
- Ragweed allergy: Chamomile is part of the ragweed family, so people allergic to ragweed, chrysanthemums, marigolds or daisies may react to it.
- Pregnancy: Little is known about chamomile's safety in pregnancy, so talk to your doctor about how much, if any, is appropriate for you.
- Blood thinners: Chamomile has been reported to interact with warfarin, so check with your doctor if you're on an anticoagulant.
FAQ
Can children drink chamomile tea with honey for a cold?
Honey is safe for children over 1 year old and is sometimes used as a natural cough soother, but always check with your pediatrician first, and never give honey to a baby under 12 months.
Does chamomile tea with honey actually help you sleep?
Many people find it relaxing as part of a wind-down routine, and chamomile's apigenin content is associated with mild calming effects, though it's not a substitute for treating a diagnosed sleep disorder.
How much chamomile tea can I drink in a day?
Two to three cups a day is generally considered fine for most healthy adults; check with your doctor if you're pregnant or on medication.
The Bottom Line
Chamomile tea with honey is a low-cost, low-risk way to soothe a cold or wind down at night, as long as you skip the honey for babies under a year old and check with a doctor if you're pregnant or on blood thinners. For more ways to use this combination, see our guides on chamomile tea for sleep, what chamomile tea is good for, and chamomile tea safety during pregnancy.