Should You Drink Green Tea at Night?

Green Tea’s Health Benefits at Night

Green tea provides an array of health benefits — from its antioxidant properties to its calming effects. A recent trend has seen more people drinking tea at night, hoping for a better night’s sleep and a refreshed feeling in the morning.

But while green tea is loaded with beneficial plant compounds, drinking tea exclusively at night may not be ideal for everyone. This article will help you decide whether green tea before sleep is a good choice for you.

Beneficial Compounds in Green Tea

Green tea is derived from the Camellia sinensis plant and contains various beneficial plant compounds that contribute to its reputation as a wellness drink. These include:

• Catechins – A group of antioxidants, including epigallocatechin gallate (EGCG), thought to be the reason behind green tea’s powerful medicinal properties. EGCG is the main compound behind green tea’s powerful antioxidant and anti-inflammatory benefits.
• Caffeine – A natural stimulant that may promote nerve cell function, improving mood, memory, and alertness.
• Amino acids – Green tea is rich in the amino acid theanine, which is considered the main sleep-promoting compound in green tea due to its role in reducing stress-related hormones and calming neural activity.

Together, these compounds explain the many health benefits attributed to green tea, including improved brain function, reduced risk of cardiovascular disease, and better metabolic support.

Effect on Sleep Quality and Relaxation

Some evidence suggests that green tea may help promote sleep quality. The theanine in green tea is believed to reduce stress-related hormones and neuron excitement, which can assist the brain in winding down before sleep.

A few small studies found that consuming low-caffeinated green tea throughout the day — around 750 to 1,000 ml or 3–4 cups — may help reduce fatigue, lower levels of stress hormones, and improve sleep quality. However, there’s limited evidence for drinking tea exclusively at night being more effective than daytime consumption.

Potential Downsides of Drinking Green Tea Before Bed

Despite its many health benefits, drinking green tea at night may have some drawbacks.

Caffeine Content and Its Effects on Sleep

Green tea contains caffeine, though in smaller amounts than coffee or black tea. A single cup of green tea provides approximately 30 mg of caffeine — about a third of what’s found in a standard cup of coffee.

Caffeine stimulates the nervous system, promoting wakefulness and making it harder to fall asleep for some individuals. While the amino acid in green tea, theanine, may balance out caffeine’s effects, people who are more sensitive might still experience sleep disturbances.

To reduce this risk, consider drinking low-caffeinated green tea or steeping your tea in cooler water, which may lower its total caffeine content. For those especially sensitive, a caffeine-free herbal tea like chamomile tea or lavender tea may be a better evening option.

Night-time Wakefulness and Sleep Interruptions

Another issue with drinking tea at night may be the increase in night-time bathroom trips. Green tea — like any fluid — can lead to more nighttime urination, which disrupts sleep cycles and may result in fatigue the following day.

This is particularly likely if you consume green tea less than two hours before bedtime. Both the fluid itself and the diuretic nature of caffeinated drinks can contribute to night-time wakefulness.

Currently, no substantial research supports the idea that tea at night may offer more benefits than tea consumed during the day. Drinking green tea earlier — during the morning or afternoon — can still support sleep quality without interrupting your rest.

Final Thoughts: Best Time to Drink Green Tea for Sleep

Green tea contains various beneficial plant compounds, including EGCG and theanine, which may help promote sleep quality and provide many health benefits.

However, drinking green tea before bed may not be suitable for everyone. It may make it harder to fall asleep or lead to more night-time bathroom visits, disrupting your rest.

To experience the benefits attributed to green tea without the drawbacks, it’s generally better to enjoy it earlier in the day or at least two hours before bedtime. If you’re sensitive to caffeine or already prone to sleep issues, speak with your healthcare provider about the best time to include green tea in your daily routine — or consider herbal alternatives with no caffeine content.