Does green tea help you sleep? I wrote a lot of articles regarding this tea and it doesn’t stop here. When a stressful day is behind you, you surely want to have a good sleep that will provide your body and mind relaxation and needed rest.
However, this isn’t always simple. After a long day, it is sometimes difficult to calm down in the evening and relax, so we often can’t sleep. Will you count the sheep to fall asleep? Green tea is here to help.
Is it good to drink green tea before bed?
Maybe you heard that real teas are not appropriate to drink in the evening. Green, black, white and some other teas from Camellia Sinensis have caffeine, which is known for its invigorating effect. It isn’t the same if you drink a coffee or green tea in the evening and I will tell you why.
This tea works differently as coffee (nevertheless it has caffeine) due to an active ingredient named L-theanine. I am sure you already know that teas relax before bedtime but will green tea help you to fall asleep?
It contains the amino acid L-theanine, which helps to relax and calm, and also has a positive effect on mental health, as it helps against depression.
The positive effects of L-theanine on sleep
L-theanine is an amino acid that is primarily found in tea leaves of black and green tea. It is an amino acid that is naturally present in green tea. It can also be found in some types of mushrooms in small quantities. The amino acid was discovered by Japanese scientists in 1949.
It is a psychoactive substance, which means that L-theanine can cross the blood-brain barrier and directly affect the central nervous system through interaction with the brain. Experts, therefore, attach L-theanine influence to the general mood.
It calms and promotes concentration
It has calming effects on the human body and the ability to promote concentration. It helps you psychically and physically to relax, reduces the level of stress, and improves sleep quality.
A good alternative to sleeping pills
Many people have trouble sleeping, are you one of them? Insomnia is often the result of stress conditions, lack of physical activity, anxiety or depression. Sleeping pills are a life savior for many people but they are not natural and can be addictive.
L-theanine is an effective and safe long-term alternative, which has a natural harmonizing effect. Not only does it help to relax and to fall asleep easier and faster but also improves the quality of sleep and reduces the appearance of nightmares.
You will sleep longer
A Japan study showed that L-theanine really improved the quality of sleep. People who took 200 mg of the amino acid daily saw that it helped them to sleep longer as usual.
Releases dopamine and serotonin
Stress often affects our mental health and results in anxiety and depression. L-theanine can be an alternative to antidepressants, which has no sedentary effect and doesn’t cause addiction. It also improves mood, as it has the ability to release neurotransmitters (e.g. dopamine and serotonin) in the brain.
How much L-theanine dosage do you need for sleep?
The optimal dose of L-theanine is 50-200 mg per day. The effect occurs within 30 minutes after ingestion and lasts 8-10 hours. The ratio of L-theanine and caffeine is about 2: 1 in green tea. A cup of green tea has from 9-36 mg of caffeine.
This means a cup of this invigorating drink can have from 4.5-18 mg per day. Be reasonable and don’t drink too many teacups just because you think it will help you with your sleep faster. This can lead to possible side-effects, so a few cups a day is enough.
How does the combination of caffeine and L-theanine work?
By combining these two substances, we create a balance that I recommend to everyone. First, you get the benefits of both substances, but at the same time, there are no side-effects. Caffeine can have too much stimulating effect for many people especially in large quantities, which isn’t desirable and may therefore not be ideal for independent use.
According to recent studies, the harmful effects of caffeine include anxiety. It can affect the positive properties of cognitive stimulation. On the other hand, L-theanine is not a perfect nootropic, since calmness is only one part that is needed for effective thinking and memory.
Green tea is one of the most popular drinks in the world, especially in the Far East and Asian countries. It is a well-known drink that offers pure energy and calm concentration and at the same time has positive effects on health.
Green tea side effects
It isn’t suitable (more than 2 cups per day) for pregnant women and nursing mothers due to caffeine levels. It is also not good in large quantities, if you have a sensitive stomach, as drinking large amounts of green tea stimulates the increased secretion of gastric acid.
This drink shouldn’t be used in combination with certain medicines. If you are taking medication, ask your doctor about drinking it. If you have trouble sleeping (and you drink the tea through the day), enjoy it only in the morning. The invigorating effect in this tea doesn’t occur immediately after drinking, and although it is weaker than coffee, it lasts longer.
Have a good night sleep
Remember, green tea can help you fall asleep faster and provide you to sleep better and longer. However, if you face insomnia for a long time and you feel tired through days, it is best to think about the reasons.
Do you feel stressed? Do you worry about something? Be honest with yourself and try to fix the issue you are having. Then green tea can help you additionally.