Is It Bad to Drink Tea at Night: Here's What to Do (2023)

For years I’ve always drunk tea in the evening, for much of that time it was mainly black tea. I didn’t ever think it was an issue, but in recent times, having explored tea further, I realized that actually, it was probably having more of an effect on me than I thought.

Is it Bad to drink Tea at night? Overall, it’s not bad to drink tea at night or before bedtime. Some teas contain ingredients that reduce stress and aid restful sleep. This varies depending on which type of tea you take, and the quantity. Let’s explore the different teas and their effects.

What I thought was just a poor night’s sleep, or where it took a while to drop off to sleep I think was actually fuelled by the black tea I’d been used to.

Not that I suffer from insomnia but we can all suffer an occasional ‘bad night’ and I found switching to other teas I believe has now aided my sleep. So I decided to look deeper into this.

Is it bad to drink tea at night?

Its been reported that around 30% of people suffer from insomnia in some form or another, whether that’s an inability to fall asleep, frequently waking in the night, or achieve a respectable amount of restorative, high-quality sleep. It’s good to know there are natural remedies out there. As I’ve been discovering tea is one of them, well some teas are…

All Tea Contains Caffeine

ALL tea that is officially tea is derived from the same plant, the Camellia Sinensis. The camellia Sinensis inherently contains caffeine as a natural substance.

This is certainly not advisable if you want to get a good night’s rest. This is one of the main reasons you may find it difficult to sleep. Reducing Caffeine before sleeping is always going to facilitate better sleep.

Why Caffeine Is Bad Before Bed

Caffeine taken in moderation has a number of benefits. In recent years it’s been linked with the prevention of cancer.

Amongst other things, Caffeine, when drank in large doses is believed to be responsible for a number of side effects. Effects such as increased heart rate, stomach irritation, nausea, and vomiting.

caffeine is a psychoactive stimulant. Because of this, it increases the ability to stay awake, increases attentiveness, the ability to focus, and general energy levels. that is until the crash happens.

(Video) Sleep Expert REVEALS How Caffeine DESTROYS Your Sleep & Productivity! | Matthew Walker

Although the effects in tea are more gradual in your caffeine ‘rush’ and the crash is also more gradual, when Caffeine is drunk before bedtime, it can be the catalyst for additional side effects, mostly insomnia, and restlessness.

This is usually aimed at those drinking Coffee, as caffeine levels are greater, but can equally be leveled at those drinking tea – particularly if consuming large and strong amounts of it.

If you would like to know more about Caffeine levels in various teas with approximate levels in milligrams, then check out the infographic I added to this article on green teafor more details.

Black Tea Before Bed

Due to its increased oxidation process, Tea has one of the highest Caffeine levels of all teas. You should definitely reduce or stop your intake of Black Tea at least 1-2 hours before bedtime. In this category as well, I would definitely add Matcha Tea and Yerba Mate tea. These have caffeine levels around two-thirds that of Coffee, so add these to your no tea before bed list.

White Tea Before Bed

White tea is a low to mid-range tea for Caffeine levels, it has a huge number of benefits including reducing the risk of heart disease, it’s rich in antioxidants, for weight loss allegedly can combat skin aging, amongst other things.

It would seem that aiding sleep is not amongst its general list of benefits. So I’d also recommend steering clear of this one.

You can find out all you need to know about white tea here.

Green Tea Before Bed

Ah, now, green tea is a different matter, lower in Caffeine than drinks like Yerba mate, and slightly above white tea, and Tisanes. and with a huge amount of benefits largely attributed to its lack of factory processing after harvesting. Drinking green tea before bed has a number of positive effects.

Is It Bad to Drink Tea at Night: Here's What to Do (1)

Amino Acids

If you suffer from insomnia or other sleep-related issues, then Green tea might help, it contains L-theanine, which is an amino acid that contains a number of properties. The key features include anti-anxiety and relaxation.

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L-theanine works by raising the responsiveness of the brain’s neurotransmitters – serotonin, GABA, and dopamine. This has been seen to be the case even when coupled with the lowest amount of caffeine detected in green tea.

When combined though, caffeine and L-theanine can increase your general performance throughout the day. The positive outcome of this is that not only will you perform better daily, but it will also reduce exhaustion. Being naturally tired- but not through exhaustion, can contribute to a more restful night’s sleep.

Part of the key is the quality of sleep you will have, not just the quantity. Some natural sleep supplements can sometimes leave you drowsy. However, L-theanine helps to improve overall sleep quality whilst keeping you feeling energetic during the day.

I’d recommend a green tea an hour before bed, or better still, two hours. I’ve been trialing this and whilst I’ve yet to notice any huge results myself I do feel more energetic by day and better rested each morning – but might that be the placebo effect?!

If you would like to know more about Caffeine levels in green tea with approximate levels in milligrams, then check out the infographic I added to this articlefor more details.

And here’s my article on green tea vs white tea so you can make other comparisons yourself.

Herbal Tea Before Bed

Herbal teas are not actually teas as they’re not from the Camellia Sinensis. They’re made from roots, stems, and flowers of other flora and fauna. For this reason, although you may find trace elements of Caffeine in them, they are not considered to have Caffeine at all. They can, however, have other properties that aid a restful night, here are a few.

Some Teas That Are Beneficial Before Bedtime

Chamomile Tea Before Bed

For many years chamomile tea has been used as a natural remedy for such things as inflammation and anxiety. It’s also a natural remedy to aid restful sleep. Generally regarded as a mild, natural sedative, or tranquilizer.

Chamomile contains an Antioxidant called apigenin, which is found in abundance within the cells of chamomile tea. Apigenin acts to bind to specific receptors in the brain, the receptors that are thought to decrease anxiety and initiate sleep.

You can read more about caffeine in Chamomile tea here.

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Valerian Tea Before Bed

Made from the roots and stems of the valerian plant officially called Valeriana Officinalis, commonly grown in north and south Americabut is actually native to Europe and China.

Widely regarded as the go-to sleep-potion, which is also available to ingest in Pill or Capsule form. Because of its strong sedative quality, it’s not advisable to mix them with any alcohol or other calming teas such as Chamomile. However, due to its ‘woody’ taste, you may want to add a little honey to sweeten the flavor.

Lavender and Lemon Balm

Well known to reduce stress and anxiety, Lemon Balm is part of the mint family and is a perennial herb known for its stress-relieving properties. As the name suggests, it has a strong lemon aroma. When coupled with Lavender, another stress-relieving plant it can make a great cocktail to help reduce stress and aid restfulness. Great with Iced Tea, I’ll be trying this one out very shortly.

Related Caffeine articles for is it bad to drink tea at night

You might also be interested in reading about caffeine levels in various types of tea…

Is green tea caffeinated

Caffeine in white tea

Caffeine in Ceylon tea

Chai caffeine content

Matcha caffeine levels

Herbal tea caffeine levels

(Video) This is why I take my Iaso tea at night


So yes you can drink tea at night, and before bedtime, as we’ve shown there are actually real benefits to drinking tea in the evening. The word of caution here I think is just to steer clear of those that contain higher amounts of Caffeine and where they perhaps don’t benefit your sleep pattern.

Researching this has certainly helped me, I hope it’s been a benefit to you too. Don’t forget to check out my tea sommelier course to take your tea a huge steep forward!

Is It Bad to Drink Tea at Night: Here's What to Do (2)

Take the fast track and become a tea connoisseur

Whether for enjoyment or considering a career as a tea sommelier. This course has everything you need to enhance your tea knowledge and tea-tasting skills.

This course keeps it simple with step-by-step tea tasting and easy reference guides

For pleasure, or as a precursor to a career in the tea industry. Find out what tea sommelier actually does, their career paths, and what they earn.

Is It Bad to Drink Tea at Night: Here's What to Do (3)

Find out more about the Teahow Tea Sommelier Course!

Find out more about the Teahow Tea Sommelier Course!

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What happens if you drink tea at night? ›

Drinking tea before bed has been shown to help aid in a better night's sleep and high quality of sleep. This is pretty significant because so many Americans struggle with sleep issues like insomnia. Additionally, sleep issues can become worsened when you've had too much screen time and not enough exercise.

How many hours should you drink tea before bed? ›

On average, most people should stop drinking caffeine four to six hours before bed. People who are especially sensitive to this stimulant may want to stop earlier in the day or avoid caffeine altogether.

How late is too late for tea? ›

How late is too late for tea? Since tea contains caffeine, it's best to avoid drinking it after three or four in the afternoon. However, if you're drinking an herbal tea, then there's no reason you can't enjoy drinking it all day long.

What should I drink before sleeping? ›

10 Drinks to Help You Sleep at Night
  • Warm Milk. ...
  • Almond Milk. ...
  • Malted Milk. ...
  • Valerian Tea. ...
  • Decaffeinated Green Tea. ...
  • Chamomile Tea. ...
  • Herbal Tea with Lemon Balm. ...
  • Pure Coconut Water.
Aug 10, 2016

What tea is best to drink at night? ›

  • Magnolia tea. Made from the dried bark, buds, and stems of the magnolia plant, magnolia tea is often used as a natural sleep aid in many forms of traditional medicine ( 1 ). ...
  • Low caffeine green tea. ...
  • Chamomile tea. ...
  • Lavender tea. ...
  • Valerian tea. ...
  • Passionflower tea. ...
  • Frequently asked questions.
Jun 30, 2022

Do I need to brush my teeth after drinking tea before bed? ›

Tea contains tannin, a yellow or brownish substance found in plants that gives tea its color. It can also stain your teeth. To help reduce this, brush your teeth or rinse your mouth after drinking tea. Sweet or acidic add-ins can erode your teeth and make you more prone to cavities.

Does tea dehydrate you? ›

Tea — especially consumed in moderate quantities — is unlikely to have any dehydrating effects. However, consuming large amounts of tea — for instance, more than 8 cups (1,920 ml) at once — may have an insignificant dehydrating effect.

Is it OK to drink tea at 9pm? ›

If you choose to drink tea, you can enjoy the potential benefits at any time of the day or night. Some people experience a calming effect after drinking a warm, cup of tea before bedtime. At the same time, it's important to choose a tea that is free of sleep-disrupting caffeine.

Can drinking tea at night cause insomnia? ›

Yes, some teas can keep you awake if they contain the stimulus 'guarana', but generally, you are safe, as most tea doesn't contain caffeine, which is more likely to keep you awake. Teas to stay away from before bed are; black, white or caffeinated green teas.

What not to drink before bed? ›

before bedtime: Avoid drinks and hot beverages which contain caffeine. These drinks can make us feel more awake and can disrupt our sleep. Some drinks which include caffeine and should be avoided close to bed are; tea, coffee, energy drinks and fizzy juice.

What food makes you sleep? ›

Here are the 9 best foods and drinks you can have before bed to enhance your quality of sleep.
  • Almonds. Almonds are a type of tree nut with many health benefits. ...
  • Turkey. Turkey is delicious and nutritious. ...
  • Chamomile tea. ...
  • Kiwi. ...
  • Tart cherry juice. ...
  • Fatty fish. ...
  • Walnuts. ...
  • Passionflower tea.

What is the best thing to drink right after waking up? ›

Takeaway:One of the best things you can do after you wake up: drink at least 16oz (500mL) of water. Water fires up your metabolism, hydrates you, helps your body flush out toxins, gives your brain fuel, and may even make you eat less.

How do you flush caffeine out fast? ›

Water. An effective way to get rid of your jitters is to flush out your system with water. Drinking water will decrease the effects of caffeine in a relatively short time. Being dehydrated can sometimes enhance your jitters, so filling up on some good ole' H2O will only help.

How do you flush caffeine out of your system? ›

Besides waiting it out and avoiding caffeine, there isn't any effective home remedy to clear caffeine from your system. All the same, you can reduce its side effects by staying hydrated, going for a walk, and eating fiber-rich foods.

Does drinking tea at night make you pee? ›

Caffeine is a diuretic, which roughly translates to: it makes you pee more. So the short answer for drinking tea before bed and making sure both you and your bladder get a good night's rest? Herbal teas!

What tea keeps you awake at night? ›

Black Tea

Black tea contains caffeine which stimulates your brain to stay awake but the quantity is way lesser than coffee. This makes black tea ideal to keep you up late.

What tea burns fat at night? ›

Oolong tea burns fat while you sleep. Researchers at the University of Tsukuba have found that tea and caffeine help you lose weight while you sleep. The experts report that drinking two cups of oolong tea per day triggers the breakdown of fat overnight.

What tea has the most health benefits? ›

Best for Overall Health: Green Tea

When it comes to tea, green tea gets the gold. “Green tea is the champ when it comes to offering health benefits,” says Czerwony. “It's the Swiss Army knife of teas.

What tea is best for teeth? ›

Green or White Tea

Green and white teas are the best types of tea for your teeth. Green, white, and black tea all have a lot of antioxidants, which help fight cavity-causing bacteria and reduce inflammation in your gums, but black tea will stain your teeth yellow over time.

Which tea stains teeth the most? ›

Black teas and dark coffees are the biggest culprits when it comes to teas. In fact, some black teas can even cause more tooth discoloration than coffee!

How do you keep tea from staining your teeth? ›

Use a straw

When drinking from a cup, the liquid washes over the teeth before swallowing. Using a straw to drink beverages like coffee, tea or soda significantly minimizes the staining effect.

What hydrates better than water? ›

Research shows that milk is one of the best beverages for hydration, even better than water or sports drinks. Researchers credit milk's natural electrolytes, carbohydrates, and protein for its effectiveness.

How many cups of tea per day is healthy? ›

Most people can drink 3–4 cups (710–950 ml) of tea daily without adverse effects, but some may experience side effects at lower doses. Most of the known side effects associated with drinking tea are related to its caffeine and tannin contents. Some people are more sensitive to these compounds than others.

How much is too much tea? ›

After consuming about six mugs in a day, you might experience some anxiety. If you down between eight and 10 daily mugs, you are at greater risk of caffeine intoxication, with effects ranging from restlessness and nervousness to digestive distress and increased heart rate.

What is the best time to drink tea? ›

The best time to drink tea is an hour after breakfast or lunch, or in the evening along with some snacks. Nutritionists suggest alternatives like juice (without sugar), water infused with herbs, honey or lemon, or just plain warm water first thing in the morning to help kickstart your day.

How much sleep do you need by age? ›

How Much Sleep Do I Need?
Age GroupRecommended Hours of Sleep Per Day
Newborn0–3 months14–17 hours (National Sleep Foundation)1 No recommendation (American Academy of Sleep Medicine)2
School Age6–12 years9–12 hours per 24 hours2
Teen13–18 years8–10 hours per 24 hours2
Adult18–60 years7 or more hours per night3
5 more rows
Sep 14, 2022

What to eat when you can't sleep at night? ›

Foods include: whole-grain bread, pasta, crackers and brown rice. Foods include: peanut butter and nuts such as walnuts, almonds, cashews and pistachios. Foods include: spinach, nuts, seeds, avocados and black beans. Beverages include: warm milk and herbal teas such as chamomile or peppermint.

Does tea make you sleep worse? ›

Caffeine is a known powerful stimulant that perks up drinkers, increases alertness and promotes wakefulness. Yet a surprising new study has found drinking tea or coffee within four hours of bedtime does not affect sleep.

Does tea actually help you sleep? ›

Herbal teas have long been used for relaxation and sleep, and there is scientific evidence to support herbal teas as a holistic way to reduce fatigue. View Source and improve sleep quality. Herbal teas can be a great option both day and night, especially if you're trying to kick a caffeine habit before bed.

Does drinking tea at night help you lose weight? ›

A 2016 study found that the fat-burning effect of daily tea drinking helped 59 overweight or obese people to reduce their BMI and shift a significant amount of weight. In just four weeks, they were found to have cut fat from their arms, legs and bellies.

Will drinking tea at night keep me awake? ›

Yes, some teas can keep you awake if they contain the stimulus 'guarana', but generally, you are safe, as most tea doesn't contain caffeine, which is more likely to keep you awake. Teas to stay away from before bed are; black, white or caffeinated green teas.

Why is tea good before bed? ›

Sleep Well

That's because L-theanine is found in green tea, as well as many of Teami's Blends! This is an amino acid with a plethora of properties. It helps you relax and reduces anxiety, which will be a huge benefit if you struggle to find sleep each night.

Is it OK to drink tea before bed? ›

If you choose to drink tea, you can enjoy the potential benefits at any time of the day or night. Some people experience a calming effect after drinking a warm, cup of tea before bedtime. At the same time, it's important to choose a tea that is free of sleep-disrupting caffeine.

What tea is best at night? ›

  1. Magnolia tea. Made from the dried bark, buds, and stems of the magnolia plant, magnolia tea is often used as a natural sleep aid in many forms of traditional medicine ( 1 ). ...
  2. Low caffeine green tea. ...
  3. Chamomile tea. ...
  4. Lavender tea. ...
  5. Valerian tea. ...
  6. Passionflower tea.
Jun 30, 2022

What burns fat while you sleep? ›

Here are five handy ways you can burn fat while you're asleep.
  • Drink a casein shake. ...
  • Sleep more. ...
  • Eat cottage cheese before bed. ...
  • Resistance training. ...
  • Eat small meals throughout the day.

What should you not do before bed? ›

6 Things You Shouldn't Do Before Going to Sleep
  1. Use any kind of electronics. ...
  2. Try to solve issues or make plans. ...
  3. Drink caffeine, alcohol, or plenty of water. ...
  4. Eat fatty foods. ...
  5. Work before bed. ...
  6. Exercise before going to sleep.

Why can't I sleep after drinking tea? ›

Caffeine makes you feel as though you have more energy by blocking brain signals that promote sleep. Research suggests that caffeine also makes you feel more awake because it disrupts your body's internal clock. Common effects of caffeine on sleep include: Lengthening the time it takes to fall asleep.


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