Green tea before bed: Good or bad for sleep?
What's the story
Green tea is widely touted to have a plethora of health benefits, however, many believe that it may adversely affect sleep.
In this article, we will explore the theory and scientifically find out if green tea really makes sleep worse.
Looking at several studies and expert opinions, we will dissect the constituents of green tea and their impact on sleep patterns.
Let's clarify this common belief.
Caffeine levels
Caffeine content in green tea
Green tea is known to contain caffeine, which is said to interfere with sleep.
However, the caffeine content in green tea is much lower than what you would find in coffee or black tea.
An average eight-ounce cup of green tea contains roughly 20-45 milligrams of caffeine.
This is low enough not to affect sleep for most people, provided you drink it in moderation.
Amino acid effects
L-theanine's role in relaxation
L-theanine, an amino acid found in green tea, has been proven to induce relaxation without making you drowsy.
Studies indicate that L-theanine can improve the quality of sleep by minimizing stress levels and inducing a state of calmness.
This component may neutralize the stimulating effects of caffeine, making green tea a soothing drink to have before sleeping.
Optimal timing
Timing matters for consumption
The timing of consuming green tea plays a crucial role in its impact on sleep.
Drinking it too close to bedtime might lead to difficulty falling asleep due to its caffeine content.
Experts recommend consuming green tea at least four hours before going to bed to minimize any potential interference with sleep patterns.
Personal differences
Individual sensitivity varies
Individual sensitivity to caffeine can vary greatly from person to person.
While some folks may have disrupted sleep even with small amounts of caffeine, others may not be affected at all.
It is, therefore, important for people to know their own limits when it comes to caffeinated beverages like green tea.