Chamomile Tea for Congestion: Soothing Relief for Cold Season

Can Chamomile Tea Help With Congestion?

Chamomile (Matricaria chamomilla) has been used as a medicinal herb for thousands of years, and modern research supports several properties that make it genuinely useful during bouts of nasal congestion. While chamomile does not contain the powerful menthol of peppermint or the pungent gingerols of ginger, it offers a unique combination of anti-inflammatory, antispasmodic, and calming effects that make it particularly valuable as an evening congestion remedy and overall respiratory soother.

The Science Behind Chamomile and Congestion

Anti-Inflammatory Effects

Chamomile contains several bioactive compounds — most notably apigenin, chamazulene, and bisabolol — that reduce inflammation. A study in Molecular Medicine Reports found that chamomile extracts significantly inhibited the production of prostaglandin E2 and other inflammatory mediators. In the context of nasal congestion, this means chamomile can help reduce the swelling of nasal turbinates and sinus membranes that restricts airflow.

Chamazulene, the blue-colored compound that gives chamomile essential oil its distinctive hue, has been shown to inhibit leukotriene synthesis — a key inflammatory pathway involved in allergic rhinitis and sinus inflammation.

Steam Delivery

Drinking hot chamomile tea produces steam that you inhale with every sip. This warm, moist air helps thin nasal mucus, soothe inflamed membranes, and temporarily improve nasal airflow — the same principle behind dedicated steam inhalation therapy. The volatile aromatic compounds in chamomile steam may provide additional soothing effects beyond plain hot water.

Antihistamine-Like Activity

Research published in the Journal of Agricultural and Food Chemistry found that chamomile flavonoids, particularly apigenin, exhibit mild antihistamine activity by inhibiting histamine release from mast cells. While this effect is gentler than pharmaceutical antihistamines, it may contribute to reduced nasal itching, sneezing, and watery discharge — especially during allergic congestion.

Muscle Relaxation and Sleep Support

Congestion worsens at night when lying down allows blood to pool in the nasal vessels. Chamomile’s well-documented calming and mild sedative effects — primarily from apigenin binding to benzodiazepine receptors in the brain — help promote better sleep quality despite congestion. A randomized controlled trial in the Journal of Advanced Nursing found that chamomile tea significantly improved sleep quality in postpartum women, and similar benefits apply to anyone whose sleep is disrupted by nasal congestion.

Antioxidant Protection

During a cold or sinus infection, oxidative stress from the immune response can damage the nasal tissue. Chamomile’s antioxidant compounds — including flavonoids, coumarins, and phenolic acids — help protect cells from this oxidative damage, potentially supporting faster tissue recovery.

How to Brew Chamomile Tea for Maximum Congestion Relief

Basic Chamomile Congestion Tea

• Place 1 tablespoon of dried chamomile flowers (or 2 tea bags) in a mug.
• Pour 8 ounces of freshly boiled water over the flowers.
• Cover the mug with a saucer or small plate to trap the volatile compounds and steam.
• Steep for 5 to 10 minutes. Longer steeping extracts more anti-inflammatory compounds.
• Strain, add honey to taste (honey adds its own antimicrobial and throat-soothing properties).
• Before drinking, lean over the mug and breathe in the steam for 30 to 60 seconds.

Chamomile-Honey-Lemon Blend

This blend combines chamomile’s anti-inflammatory action with honey’s antimicrobial properties and lemon’s vitamin C.

• Brew chamomile tea as above.
• Add 1 tablespoon of raw honey (stir into slightly cooled tea to preserve honey’s enzymes).
• Squeeze half a fresh lemon into the cup.
• Drink warm, 2 to 3 times daily.

Chamomile-Ginger Power Tea

For stronger congestion-fighting power, pair chamomile with ginger’s proven decongestant and anti-inflammatory compounds.

• Slice a 1-inch piece of fresh ginger root.
• Simmer the ginger in 10 ounces of water for 5 minutes.
• Pour the ginger water over 1 tablespoon of chamomile flowers.
• Steep covered for 5 minutes. Strain.
• Add honey to taste.

Chamomile-Peppermint Evening Soother

Peppermint adds menthol for a sensation of nasal opening, while chamomile provides relaxation for sleep.

• Combine 1 tablespoon chamomile flowers with 1 teaspoon dried peppermint leaves.
• Steep in 8 ounces of boiled water, covered, for 5 minutes.
• Strain and add honey if desired.
• Ideal as a bedtime congestion tea.

Chamomile Steam Inhalation

For more intense congestion relief, use chamomile as a steam treatment:

1. Add 3 tablespoons of dried chamomile flowers (or 4 tea bags) to a large heat-safe bowl.
2. Pour 4 cups of freshly boiled water over the flowers.
3. Drape a towel over your head and the bowl, creating a tent.
4. Close your eyes and breathe deeply through your nose for 10 to 15 minutes.
5. The chamomile-infused steam delivers anti-inflammatory compounds directly to the nasal passages while the warm moisture thins mucus and soothes swollen tissue.

Chamomile vs Other Congestion Teas

Tea	Key Compounds	Primary Benefit	Best Time to Drink
Chamomile	Apigenin, chamazulene, bisabolol	Anti-inflammatory, sleep support	Evening and bedtime
Peppermint	Menthol	Nasal opening sensation	Daytime, before bed
Ginger	Gingerols, shogaols	Anti-inflammatory, mucus thinning	Any time
Eucalyptus	1,8-cineole	Airflow improvement	Daytime, steam inhalation
Thyme	Thymol, carvacrol	Antimicrobial, cough relief	Any time

For a comprehensive look at all the best herbal options, see our full guide to herbal teas that support sinus and respiratory health.

When Chamomile Tea Works Best

• Evening and bedtime congestion: Chamomile’s calming effect makes it the ideal nighttime congestion tea. Unlike peppermint or ginger, which can be energizing, chamomile promotes relaxation and sleep.
• Allergic congestion: The mild antihistamine properties of apigenin make chamomile particularly suitable for allergy-driven nasal congestion, runny nose, and sneezing.
• Sore throat from post nasal drip: When congestion causes throat irritation from constant drainage, chamomile’s anti-inflammatory and soothing properties calm the irritated tissue.
• Stress-related immune support: If stress is lowering your immune defenses and making you more vulnerable to colds that trigger congestion, chamomile’s anxiolytic effects address the stress while the anti-inflammatory compounds address the nasal symptoms.

Who Should Be Cautious

• Ragweed allergy sufferers: Chamomile belongs to the Asteraceae/Compositae family, which includes ragweed. If you are allergic to ragweed, you may cross-react to chamomile. Start with a small amount and watch for any allergic response.
• People on blood thinners: Chamomile contains coumarin compounds that may have mild anticoagulant effects. While tea amounts are generally safe, consult your doctor if you take warfarin or other blood thinners.
• Pregnant women: Chamomile tea in moderate amounts (1 to 2 cups daily) is generally considered safe during pregnancy, but high doses should be avoided. Consult your healthcare provider.

Complementary Strategies

Chamomile tea works best as part of a broader congestion management approach:

• Pair with saline nasal irrigation before bed for mechanical mucus clearance combined with chamomile’s anti-inflammatory support.
• Use alongside sinus pressure relief techniques like warm compresses and head elevation.
• Combine with a bedroom humidifier for overnight nasal moisture maintenance.
• During the day, alternate with stronger decongestant teas like peppermint or ginger, saving chamomile for the evening wind-down.

Bottom Line

Chamomile tea is a scientifically supported congestion remedy that offers a unique combination of anti-inflammatory, mild antihistamine, and calming effects. Its strength lies in being the ideal evening and bedtime congestion tea — reducing nasal inflammation while promoting the quality sleep that immune function depends on. For stronger daytime decongestant power, pair it with peppermint or ginger. For nighttime relief that helps you breathe better and sleep deeper, chamomile is hard to beat.