Many people say that you shouldn't drink Tea in the evening as it can cause insomnia. Does drinking tea in the evening necessarily affect your sleep? Not necessarily. While it is true that tea has stimulating effects, it can also have a calming effect. By adjusting the type of tea and how you drink it, you can avoid affecting your sleep and even improve its quality.
Why Does Tea Cause Insomnia?
The common belief that tea causes insomnia is due to the presence of caffeine in tea, which can stimulate the mind and keep you awake. However, whether or not tea causes insomnia is not absolute.
The amount of caffeine in tea depends on many factors such as the variety of tea, growing conditions, picking season, picking standards, processing methods, and brewing techniques.
Each person's tolerance to caffeine in tea varies based on their physical constitution and lifestyle habits. Some people may find themselves tossing and turning after drinking just a small cup of tea before bed, while regular tea drinkers can still enjoy a good night's sleep despite drinking tea before bedtime.
Tips for Drinking Tea Without Insomnia
The following are some tips to help you drink tea in the evening without worrying about insomnia:
01. Drink tea 3-5 hours before bedtime
If you plan to go to bed at 11 PM, drink tea during the day or before 8 PM (make sure to wait an hour after meals). This generally won't significantly impact your sleep. For healthy adults, caffeine begins to take effect within an hour and its effects typically wear off within 3 to 4 hours after moderate consumption.
02. Rinse the tea 1-2 times
Caffeine dissolves easily in hot Water; after 2 minutes of steeping, approximately 70% to 80% of the caffeine will be in the water. Discarding the first one or two infusions can help reduce the risk of insomnia.
03. Drink lighter teas
The effects of caffeine require a certain amount to be noticeable, and individuals often develop a tolerance to it. Common foods like cola, coffee, and chocolate all contain caffeine. Therefore, drinking lighter teas with limited caffeine content can help reduce the impact on your sleep.
04. Choose highly fermented teas
For example, fully fermented Black Tea. The Fermentation process converts tea polyphenols into oxidized products such as theaflavins and thearubigins, reducing their stimulating effects on the digestive system. These oxidized polyphenols readily bind with caffeine, indirectly lowering the amount of caffeine ingested and reducing the risk of insomnia.
05. Drink teas with a sweet taste
The sweetness in tea comes primarily from soluble sugars like monosaccharides and disaccharides, as well as sweet-tasting amino acids like theanine. Numerous studies have shown that theanine has beneficial effects in neuroprotection, Relaxation, and mood regulation, making it conducive to sleep with no side effects. For example, white tea, known for its fresh and sweet flavor, contains the highest levels of theanine among the six main types of tea.
06. Drink ripe or aged teas
Ripe and aged teas are milder and less stimulating. Green tea, on the other hand, contains higher levels of caffeine and tea polyphenols, which can be more stimulating to the nervous system. Teas like black tea, ripe Pu'er, and aged white tea do not cause insomnia but can actually aid in sleep. Aged white tea, when prepared by boiling, is particularly effective.
07. Eat something sweet
If you've accidentally consumed too much tea, eating something sweet or having a tea snack to “counteract the tea” can prevent you from having trouble sleeping.
Sometimes, drinking tea before bed is simply to satisfy a craving. If you experience insomnia due to improper tea drinking habits before bedtime, try implementing the tips mentioned above.