Can Green Tea Help You Sleep Better? Here’s What Science Says

Let’s be real—bad sleep sucks. You wake up groggy, unmotivated, and chugging coffee like it’s life support. But what if something as simple as green tea could actually help you sleep better? Sounds too good to be true, right?

Well, researchers in Japan might have cracked the code. They found that a specific compound in green tea—L-theanine—can improve sleep quality, especially for younger people. So, does that mean you should start drinking green tea before bed? Not exactly. Let’s break it down.

What Is L-Theanine & Why Should You Care?

L-theanine is an amino acid found naturally in tea leaves. Unlike caffeine, which wakes you up, L-theanine works the opposite way—it promotes relaxation without making you drowsy. Think of it as a “chill pill” for your brain.

Here’s what the research says:

• Scientists at Japan’s National Center of Neurology and Psychiatry tested 22 young adults—a mix of workers and students.

• The ones who took an L-theanine supplement (extracted from green tea) slept better and woke up feeling more refreshed.

• 7 out of 10 students in the study saw an improvement in sleep efficiency (aka, fewer wake-ups and more deep sleep).

Sounds great, right? But before you start downing cups of green tea at midnight, there’s something you need to know.

Does Drinking Green Tea Before Bed Actually Work?

Yes and no. Green tea naturally contains both L-theanine and caffeine. While L-theanine helps with relaxation, caffeine does the opposite—it keeps you alert. Drinking a regular cup of green tea before bed might actually backfire.

But there’s a workaround:

• Go for decaffeinated green tea – You’ll still get the L-theanine benefits without the sleep-ruining caffeine.

• Try L-theanine supplements – These give you the good stuff without needing to chug multiple cups of tea.

• Drink green tea earlier in the day – You’ll still get the relaxation effects without messing up your sleep cycle.

What About Other Teas for Sleep?

If green tea’s caffeine content is a dealbreaker, here are some better nighttime tea options:

✅ Chamomile tea – Packed with apigenin, a natural compound that helps you feel sleepy.
✅ Peppermint tea – Zero caffeine, great for digestion, and helps you unwind.
✅ Valerian root tea – One of the strongest sleep-inducing teas (but tastes kinda rough).

Of course, if you’re a tea purist, you might want to use a Yixing zisha teapot to brew your tea. These clay teapots absorb the flavours of your tea over time, making every cup better than the last.

FAQs About Tea & Sleep

1. Can I drink green tea before bed?

If it’s decaffeinated, yes. Regular green tea has caffeine, which can mess up your sleep.

2. How much L-theanine is in green tea?

On average, a cup of green tea has about 25mg of L-theanine. For reference, the study in Japan used supplements with 200mg.

3. Does matcha have L-theanine too?

Yes, but matcha also has a lot more caffeine than regular green tea. So, it’s not the best option before bed.

4. How long before bed should I drink tea?

1-2 hours before sleeping is ideal. This gives your body time to absorb the L-theanine without having to wake up for a bathroom trip.

Final Thoughts

If you’re struggling with sleep and want a natural way to relax, L-theanine from green tea could be worth a shot. But regular green tea might not be the best bedtime drink unless it’s decaf.

Want better sleep? Try decaf green tea, L-theanine supplements, or other herbal teas. And if all else fails, fix your sleep habits—because no amount of tea will save you from bad bedtime routines.