Does green tea help you sleep? I wrote a lot of articles regarding green 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.
But things are not always simple. If it was a long day, then it is difficult to calm down sometimes in the evening and relax, so we often can’t sleep. Will you count the sheep to fall asleep? Green tea can help you here.
Does Green Tea Help You Sleep and Why?
Maybe you heard that reals teas are not appropriate to drink in the evening. Green, black, white and some other teas from Camelia 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 before sleep and I will tell you why. Green tea works differently as coffee (nevertheless it has caffeine) due to an active ingredient named l-theanine.
I am sure you know already that teas relax before bedtime. Does green tea help you sleep? Green tea contains the amino acid L-theanine, which helps to relay 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. 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 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.
Many people have troubles sleeping. This is often the result of stress conditions, lack of physical activity, anxiety or depression. Sleeping pills are a life savior for many people as they provide them to fall asleep. L-theanine is an effective and safe long-term alternative, which has a natural harmonizing effect. Not only does it help in relaxing and sleeping easier and faster but also improves the quality of sleep and reduces the appearance of nightmares.
A Japan study showed that L-theanine really improved the quality of sleep. People who took 200 mg of L-theanine daily saw that this ingredient helped them to sleep longer than usual.
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 do you need?
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 green tea can have from 4.5-18 mg per day. Be reasonable and don’t drink too much green tea cups just because you think it will help you faster. This can lead to possible side-effects, so a few cups a day will be 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 that we don’t want. 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 on 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.
Possible Side-effects of Green Tea
Green tea is not 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.
Green tea shouldn’t be used in combination with certain medicines. If you are taking medication, ask your doctor about drinking green tea. If you have trouble sleeping (and you drink green tea through the day), enjoy green tea 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.