Many people say that drinking tea at night will cause insomnia. Does drinking tea in the evening necessarily affect your sleep? Not necessarily. While it's true that tea can be invigorating, it can also have a calming effect. By adjusting the type of tea and how you Drink it, you can avoid disrupting your sleep and may even improve its quality.
Main reason for insomnia caused by tea:
People often say that drinking tea causes insomnia because it contains caffeine, which can both energize and keep you awake. However, this is not always the case.
The amount of caffeine in tea depends on many factors such as the variety of tea, growing conditions, harvest season, picking standards, processing methods, and brewing techniques. People also vary in their tolerance to caffeine based on their constitution and lifestyle. Some people find themselves tossing and turning after just a small Cup of tea before bed, while others who regularly drink tea still enjoy a peaceful night's sleep.
Here's how to drink tea without causing insomnia:
1. Drink tea 3-5 hours before bedtime
If you plan to go to bed at 11 PM, drink tea (after a meal) before 8 PM. This generally won't significantly impact your ability to sleep. For healthy adults, caffeine starts to take effect within less than an hour and its effects diminish within 3 to 4 hours with a moderate dose.
2. Rinse the tea 1-2 times
Caffeine dissolves easily in hot water. After about 2 minutes of steeping, approximately 70-80% of the caffeine has dissolved into the water. Discarding the first one or two infusions can help reduce the risk of insomnia.
3. Drink lighter teas
Caffeine needs to reach a certain quantity to have an effect, and people generally develop some tolerance to it. Common beverages like cola, coffee, and chocolate all contain caffeine. Drinking lighter teas limits the amount of caffeine extracted and can minimize its impact on sleep.
4. Drink more oxidized teas
For example, fully oxidized Black Tea. The oxidation process converts tea polyphenols into compounds like theaflavins and thearubigins, reducing their stimulatory effects on the digestive system. These compounds readily interact with caffeine, thereby indirectly reducing the risk of insomnia from drinking tea.
5. Drink teas with a sweet taste
The sweetness in tea primarily comes from soluble sugars like monosaccharides and disaccharides, as well as amino acids that impart a sweet flavor, such as Theanine. Numerous studies show that theanine has beneficial effects on neural protection, relaxation, and mood regulation, which are conducive to better sleep and without any side effects. White teas, known for their delicate and sweet flavors, have the highest levels of theanine among the six major types of tea.
6. Drink aged or ripe teas
Aged and ripe teas are milder and less stimulating. Green teas, on the other hand, contain higher amounts 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 typically cause insomnia and can actually aid in sleep. Aged white teas, in particular, are especially effective when brewed.
7. Have some sweets
If you occasionally drink too much tea, eating some sweets or tea snacks to “neutralize” the tea can prevent sleeplessness.
Drinking tea before bed is sometimes simply to satisfy a craving. If improper tea-drinking habits are causing your insomnia, try the methods mentioned in this article.