Green Tea and Sleep

What to Know About Caffeine and Bedtime Habits

Warm drinks before bed can promote relaxation, but is it okay to drink green tea at night—especially since it contains caffeine?

For those who are caffeine-sensitive or concerned about sleep quality, it's helpful to understand how green tea may affect rest.

This article explains the key components of green tea and how they may influence sleep, in a balanced and neutral tone.

Green Tea and Its Caffeine Content

Green tea powder contains a small amount of caffeine, although typically less than regular green tea or coffee.

• A typical serving (about 15g of powder) may contain 10–20 mg of caffeine,
  compared to 80–120 mg in a cup of coffee.

Even small amounts can affect sensitive individuals, especially when consumed close to bedtime.

The Role of L-Theanine

Green tea also contains L-theanine, an amino acid known for its calming effects.

• L-theanine is believed to increase alpha brain waves and promote relaxation.
• It's often used in sleep supplements to help reduce stress and support better sleep.

Since green tea includes both caffeine and L-theanine, the effects can vary:

Some people feel more relaxed and sleep better,
while others may feel stimulated or have trouble falling asleep.

Tips for Drinking Green Tea Before Bed

If you want to enjoy green tea in the evening, consider these practical tips:

• Drink it 1–2 hours before bed
  Give your body time to process the caffeine before sleep.

• Use less powder
  A smaller amount of powder lowers the caffeine content while still offering flavor and warmth.

• Choose caffeine-free options
  Look for “decaffeinated” or “caffeine-free” green tea products if you’re sensitive.

• Pay attention to your body’s response
  Everyone reacts differently. Try it once and see how it affects your sleep.

Summary

Green tea is a relaxing beverage, but its caffeine content makes it worth considering carefully before bedtime.
If you’re sensitive to caffeine or struggle with sleep, adjusting the timing, amount, or product type can help.

When matched to your personal rhythm, green tea can be a pleasant part of your evening wind-down routine.
Enjoy it mindfully—and discover a balanced way to relax at night.