Does Green Tea Before Bed Affect Sleep?
Do you like sipping a hot cup of green tea at the end of the day? It makes sense that sipping a cup of mild, aromatic green tea before bed can help calm the mind and promote sleep, but is it safe to do so every night, and does it really work?
A popular beverage, green tea has a lot of health advantages. It's becoming popular to drink it at night. Advocates claim it makes them feel more refreshed and helps them obtain a better night's sleep. However, there are drawbacks to drinking tea at night, so it might not be suitable for everyone. You can determine if it's beneficial for you to drink green tea at night by reading this blog.
Benefits of drinking green tea at night
Green tea has several advantageous plant components. Not only can it help you sleep better at night, but it also has a few other health benefits.
Green tea's beneficial ingredients:
The Camellia sinensis plant yields green tea because of its leaves, which are rich in health-promoting phytochemicals.
These can be categorized into following groups:
Techins:
Epigallocatechin gallate (EGCG) and epigallocatechin (EGC) are members of this antioxidant category. They are believed to be the primary cause of green tea's potent therapeutic benefits. Other teas, cocoa, and coffee also contain this stimulant. It can enhance nerve cell function, which will improve your mood, memory, and speed of reaction.
Amino Acids:
Theanine, the most prevalent amino acid in loose green tea, has been shown to enhance cognitive performance, lower stress levels, and encourage relaxation.
Together, these substances give green tea numerous health advantages, which include enhanced cognitive function, weight loss, potential cancer prevention, and lowered risks of heart disease and type 2 diabetes.
Is There a Best Time to Drink Green Tea?
The subject of when to consume green tea has always been important! However, there isn't sufficient data to support when green tea should be consumed. However, because green tea contains a small amount of caffeine, it might interfere with sleep and lead to insomnia by making the brain more alert. In addition, drinking extra liquids before bed can make you feel more uncomfortable and need to use the washroom more frequently. Due to this, it's crucial to drink green tea in moderation and cut back on how much you drink immediately before bed or at least two to three hours beforehand.
How Much Green Tea Should You Drink Per Day?
Experts say that consuming two to three cups of tea made from loose green tea leaves can be sufficient to get the advantages. However, drinking excessive amounts of it can also have adverse side effects, including anemia, nausea, and sleeplessness. Thus, to improve your health, drink a cup of this stress reliever a few hours beforehand.
Five best green teas for sleep
Chamomile tea:
Owing to its relaxing properties, chamomile tea is often used to treat insomnia. According to previous studies, the flavonoid concentration of it may be the reason for its effect on sleep. The flavonoid apigenin exerts a soothing effect on the brain via binding to benzodiazepine receptors.
Lavender tea:
Lavender tea for good sleep is reportedly peaceful and comforting, which is why some people drink it. The idea that lavender tea can enhance the quality of sleep was put to the test by a reliable Taiwanese source. The research demonstrated that those who drank lavender tea felt less tired. It's unknown what mechanisms underlie this effect.
Decaf green tea:
Despite having caffeine, several of the compounds in green tea have been shown to have sleep-promoting properties because they interact with the brain's GABA system. Reliable Researchers gave middle-aged adults green tea with minimal caffeine to drink before bed to see these effects. The study's findings show that compared to regular green tea, consuming low-caffeine green tea may enhance sleep. It's yet unknown how exactly green tea influences sleep. Decaffeinated green tea is the better option because regular green tea contains caffeine, which might make it difficult to fall asleep.
Magnolia bark tea:
Researchers have examined how menopausal women's sleep is affected by magnolia bark tea. Certain compounds found in magnolia bark extract interact with the brain's GABA system, which promotes sleep. According to research on animals, the polyphenol magnolol found in magnolia bark shortened the time it took mice to fall asleep. A similar result was obtained from honokiol, another polyphenol found in magnolia bark. Although it may be safe to drink, additional research is needed to determine the effects of magnolia bark extract on bigger and more diverse populations.
Lemon balm tea:
Some drink tea made from lemon balm leaves to aid sleep. Lemon balm is available as a sleep aid in natural food stores. It might not always work, just like Valerian. When compared to a placebo, Trusted Source showed that 80 individuals with chronic stable angina who used lemon leaf supplements saw less overall sleep disturbance. However, additional proof is still needed to support the claim that drinking lemon balm tea promotes sleep.
Conclusion
Consuming Green Tea has led to a significant improvement in sleep quality, a decrease in subjective weariness, and considerably lower levels of stress. The findings also imply that lowering the caffeine content of green tea helps lower stress. To further understand the mechanism of action of the stress-reducing impact of green tea components, it is required to enhance theanine and Arg simultaneously as a decrease in caffeine.
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