Can you drink green tea at night?

January 3, 2026 •

4 min read

Caffeine has a stimulating effect that can last for hours, with studies noting disruption even when consumed six hours before bed. So, can you drink green tea at night and still get a restful night's sleep? The answer is nuanced, depending on your caffeine sensitivity and the type of tea you choose.

Quick Summary

Green tea contains both relaxing L-theanine and stimulating caffeine, which can have conflicting effects on sleep. A person's sensitivity to caffeine, the amount consumed, and the timing are key factors in determining its impact on sleep quality.

Key Points

Caffeine vs. L-Theanine: Green tea contains both stimulating caffeine and calming L-theanine, which can have conflicting effects on sleep.
Personal Sensitivity: An individual's tolerance to caffeine is the most crucial factor; some may be unaffected, while others experience significant sleep disruption.
Risk of Night Waking: The caffeine and mild diuretic effect of green tea can increase the need to urinate, interrupting sleep.
Timing Matters: For regular green tea, experts recommend avoiding it at least 6 hours before bed to minimize sleep disturbance.
Decaf and Low-Caffeine Options: To enjoy green tea's benefits without the caffeine, opt for decaf versions or naturally low-caffeine types like Hojicha.
Brewing Can Help: Using cooler water and shorter steeping times can reduce the amount of caffeine extracted from regular green tea leaves.

The Dual Nature of Green Tea: L-Theanine vs. Caffeine

Green tea's effects on the body are complex, driven by two key compounds: L-theanine and caffeine. These substances can work in opposition, influencing whether the beverage promotes relaxation or alertness, especially when consumed before sleep.

The Calming Influence of L-Theanine

Green tea is rich in L-theanine, an amino acid known for its potential to foster relaxation without causing drowsiness. L-theanine works by increasing the brain's alpha-wave activity, which is associated with a state of calm alertness. It also helps to reduce levels of stress-related hormones and can temper neuron excitement in the brain, promoting a more relaxed mental state that is conducive to sleep. Evidence suggests that consuming low-caffeinated green tea throughout the day may help reduce stress markers and improve sleep quality.

The Stimulating Effect of Caffeine

Despite the relaxing properties of L-theanine, green tea is not caffeine-free. A typical cup of green tea contains about 30 mg of caffeine, roughly one-third of the amount in a standard cup of coffee. Caffeine is a powerful stimulant that promotes alertness and reduces feelings of tiredness. For individuals sensitive to its effects, consuming green tea in the evening can make it difficult to fall asleep, regardless of the balancing effect of L-theanine. The stimulating properties of caffeine can manifest within 20 minutes and peak around one hour after consumption, making late-night intake a risk to a sound sleep cycle.

Potential Downsides for Nighttime Consumption

For many, drinking regular green tea at night poses two main drawbacks that can disrupt sleep.

Disrupted Sleep Patterns

The caffeine content, even at a lower level than coffee, is enough to interfere with sleep for sensitive individuals. It can prolong the time it takes to fall asleep, decrease overall sleep duration, and reduce the amount of deep, restorative sleep. The stimulating effect can also increase alertness and potentially lead to anxiety or nervousness, which is counterproductive to winding down for bed.

Increased Nighttime Urination

Green tea is a natural diuretic, meaning it can increase urine production. Consuming any significant amount of fluid, especially a caffeinated one, in the hours before bed can lead to an increased need to use the bathroom during the night. These nighttime wakeups can disrupt sleep continuity and lead to a feeling of fatigue the next day.

Optimizing Your Nighttime Tea Ritual

If you want to enjoy the flavor and calming effects of green tea in the evening without the sleep-disrupting side effects, consider these tips.

Choose Decaffeinated Green Tea: The simplest solution is to switch to a decaf version. Decaffeinated green tea allows you to enjoy the benefits of L-theanine and antioxidants without the stimulating buzz of caffeine. Brands like Harney & Sons Decaf Sencha are available for this purpose.
Select Naturally Low-Caffeine Varieties: Some green teas are naturally low in caffeine due to their processing. Hojicha, a roasted Japanese green tea, is known for its low caffeine content and pleasant, nutty flavor. Another option is Kukicha, which is made from the stems and stalks of the tea plant and has minimal caffeine.
Adjust Brewing Technique: You can reduce the caffeine content of regular green tea by modifying your brewing process. Steeping the leaves for a shorter amount of time and using cooler water will extract less caffeine. Some tea enthusiasts also perform a short initial rinse of the leaves to wash away some of the surface caffeine before the main brew.
Time Your Last Cup: For those not using decaf, it is generally recommended to stop consuming caffeine at least 6 hours before bedtime. For individuals with high sensitivity, a window of 8 to 12 hours may be more appropriate.

Comparison: Caffeinated vs. Decaffeinated Green Tea for Evening


Feature	Caffeinated Green Tea	Decaffeinated Green Tea
Effect on Sleep	High potential for sleep disruption due to caffeine.	Very low potential for sleep disruption.
Relaxation	L-theanine promotes relaxation, but caffeine may counteract it.	L-theanine promotes relaxation without caffeine's counteracting effect.
Diuretic Effect	Mild diuretic effect due to both fluid and caffeine.	Mild diuretic effect from fluid alone, less likely to cause night trips.
Flavor Profile	Wider variety of complex flavors, depending on the type.	Flavor may be slightly less complex due to decaffeination process.
Best for Night	Not recommended, especially for sensitive individuals.	An excellent alternative for a soothing evening beverage.

Conclusion: The Final Sip

While regular green tea contains beneficial compounds like L-theanine that can promote relaxation, its caffeine and diuretic properties can be disruptive to a good night's sleep. Your individual sensitivity to caffeine and the timing of your consumption are the most critical factors. For those who enjoy a warm beverage as part of their bedtime routine, the best options are decaffeinated green tea or naturally low-caffeine varieties like Hojicha. By being mindful of the tea type and timing, you can continue to enjoy the benefits of green tea without sacrificing restorative sleep.

Low-Caffeine and Herbal Alternatives

If you find that even decaf green tea affects your sleep, or if you prefer a completely different flavor, many caffeine-free herbal alternatives can offer a relaxing end to your day. Chamomile and peppermint teas are classic choices known for their calming effects, while fruit and rooibos teas provide delicious, caffeine-free alternatives.

Frequently Asked Questions

Green tea contains both L-theanine, an amino acid that promotes relaxation and stress reduction, and caffeine, a stimulant. While L-theanine can have a calming effect, the presence of caffeine can counteract this, especially for sensitive individuals, potentially keeping you awake.

Drinking regular green tea nightly may cause sleep disturbances for some due to its caffeine content. For caffeine-sensitive people, this can lead to insomnia, anxiety, or reduced sleep quality. It may also increase nighttime urination because of its diuretic properties.

For most people, it is better to drink caffeinated green tea in the morning or early afternoon to reap its focus-boosting benefits. At night, it is best to switch to a decaffeinated or herbal tea to avoid sleep disruption.

To reduce the caffeine in your green tea, you can use cooler water for brewing and steep the leaves for a shorter amount of time. Some people also perform a quick pre-rinse of the leaves to wash away some of the surface caffeine.

Yes, many herbal teas are naturally caffeine-free and make great nighttime alternatives. Popular options include chamomile, peppermint, and rooibos tea, which can promote relaxation without the stimulating effects of caffeine.

Naturally, Hojicha, a roasted Japanese green tea, contains very low levels of caffeine because it is made from older leaves and undergoes a roasting process. Kukicha, made from stems, is also low in caffeine. Decaffeinated versions are also available and are the safest bet for a zero-caffeine option.

The half-life of caffeine can vary depending on individual metabolism and sensitivity, but it can linger in the system for several hours. Some sources suggest avoiding caffeine at least six hours before bedtime, while others recommend 10 to 12 hours for sensitive individuals.