Does Green Tea Help You Sleep?

With caffeine and the calming amino acid L-theanine both in play, green tea has a complex relationship with rest. Celebrated worldwide for its antioxidants and gentle pick-me-up, there’s ongoing uncertainty about whether it’s a good pre-bed drink or if it’s best kept as a morning beverage. In this article, we’ll unpack the main compounds in green tea, how they affect sleep, and how to enjoy it wisely as part of your evening routine.

Green tea comes from the leaves of the Camellia sinensis plant and is prized for its antioxidants, flavour, and calming benefits. Unlike black tea, green tea is less oxidised, giving it a lighter taste and a higher concentration of certain bioactive compounds (the natural substances in foods that help protect and improve your health). The main active compounds in green tea include:

• Caffeine – A natural stimulant that promotes alertness and reduces the feeling of fatigue. While moderate amounts of caffeine can support focus during the day, too much close to bedtime may make falling asleep harder.
• L-Theanine – An amino acid almost unique to tea, L-theanine promotes relaxation by boosting calming neurotransmitters like GABA, serotonin, and dopamine. It can ease mental stress without causing drowsiness, helping the mind wind down naturally.
• Catechins (including EGCG) – Powerful antioxidants that help combat oxidative stress and support overall health. While they don’t directly induce sleep, they contribute to well-being, which can indirectly promote better rest.
• Theobromine – A mild stimulant found in smaller amounts that can subtly increase alertness without the jittery effects of caffeine. Its effect is usually gentle and well-balanced by L-theanine.

Sleep specialist Michael Breus, PhD (The Sleep Doctor), says, “Drinking green tea throughout the day—yes, rather than at night—may be helpful for reducing fatigue and increasing sleep quality. This is because of a compound in green tea called L-theanine, which helps your brain relax by reducing stress-related hormones and neuron excitement.”

If you enjoy green tea in the evening, opt for decaffeinated or naturally low-caffeine varieties like Hojicha, Genmaicha, or Kukicha. Brewing techniques can also help. Use slightly cooler water (70–77°C / 160–170°F) and shorter steeping times, or rinse the leaves briefly before making your cup to wash away extra caffeine. Listen to your body and avoid standard green tea too close to bedtime if you’re caffeine-sensitive.

Find the perfect snack pairing for your bedtime beverage with our list of foods to help you sleep.

Beyond sleep support, green tea offers a wealth of health perks:

• Antioxidant power – Rich in catechins like EGCG, green tea helps fight oxidative stress and inflammation.
• Heart health – Compounds in green tea support healthy blood vessels and circulation.
• Mental calm – Some studies suggest that L-theanine may promote relaxation, although some experts say the science does not yet match the hype.
• Metabolism support – Green tea has been linked to gentle boosts in metabolism and fat oxidation.
• Mindful ritual – The act of brewing and sipping green tea encourages relaxation and stress relief.

Discover more ways to relax before bed to aid better sleep.

Green tea offers a unique combination of gentle stimulation and calming compounds, making it a versatile beverage for wellness throughout the day. While standard green tea may not be ideal right before sleep, decaffeinated or low-caffeine options can be a relaxing addition to your evening routine, helping you unwind and set the stage for a restful night.