Does tea wake you up as much as coffee?

October 15, 2025 •

4 min read

According to a 2022 study published in The Washington Post, day-long tea consumption can produce similar alerting effects to coffee, despite having lower caffeine levels. However, the way these two popular beverages wake you up is fundamentally different. This comparison aims to explore the key factors that determine if and how does tea wake you up as much as coffee.

Quick Summary

This article analyzes the different ways tea and coffee affect alertness, focusing on caffeine content, absorption rates, and the impact of L-theanine. It details the contrasting energy curves—coffee's rapid peak and crash versus tea's sustained calm—to help readers decide which beverage best suits their energy needs.

Key Points

Caffeine Content: Coffee has a significantly higher amount of caffeine per average cup than tea, leading to a stronger initial energy boost.
L-theanine: Tea contains the amino acid L-theanine, which promotes a state of calm, focused alertness and counteracts the jittery side effects of caffeine.
Energy Release: Coffee provides a rapid, intense energy peak that can be followed by a crash, while tea offers a more gradual and sustained energy release.
Mental Effects: Coffee's effect is an abrupt jolt, whereas tea produces a smoother, more consistent focus without the anxiety often associated with high caffeine intake.
Sleep Impact: The lower caffeine content and unique compounds in tea make it less likely to disrupt sleep compared to coffee, even with all-day consumption.
Customization: The caffeine level in both beverages can be controlled by brewing methods and type of bean or leaf, allowing for personalized experiences.

The Caffeine Content: A Major Difference

The most significant factor determining the "waking up" effect of a beverage is its caffeine content. On average, coffee contains considerably more caffeine than tea. A standard 8-ounce cup of brewed coffee can have anywhere from 95 to 200 mg of caffeine, whereas the same amount of black tea typically has 25 to 48 mg. This disparity is why coffee often delivers a stronger, faster initial jolt.

Factors Affecting Caffeine Levels

The caffeine content in both coffee and tea can vary widely based on several factors, including:

Brewing method: Drip coffee typically contains more caffeine than espresso per serving, while steeping tea for a longer time releases more caffeine.
Type of bean or leaf: The species of coffee bean and the type of tea leaf (black, green, white) play a significant role. For example, some green teas can contain more caffeine than certain black teas.
Origin and processing: Environmental factors and how the leaves or beans are processed also contribute to the final caffeine content.
Quantity used: The ratio of coffee grounds or tea leaves to water dramatically impacts the concentration of caffeine in the final cup.

The Role of L-theanine: Tea's Unique Advantage

While caffeine is the primary stimulant in both beverages, tea contains a unique amino acid called L-theanine that significantly alters the waking-up experience. This compound is not found in coffee and works synergistically with caffeine to provide a different kind of alertness.

How L-theanine modifies caffeine's effects:

Promotes relaxation and focus: L-theanine increases alpha waves in the brain, which are associated with a state of relaxed wakefulness. This counters the jitteriness and anxiety that can come with a high dose of caffeine.
Slows caffeine absorption: It has been shown that L-theanine can slow down how quickly the body absorbs caffeine. This creates a more gradual and sustained energy release, preventing the rapid peak and subsequent crash often associated with coffee.
Longer-lasting effects: The slower absorption means that the stimulating effects of tea can last longer, providing consistent energy over several hours.

A Tale of Two Energy Curves

Understanding the physiological differences between how coffee and tea affect the body reveals a tale of two distinct energy experiences.

The Coffee Curve: The 'Jolt' and 'Crash' Coffee's high caffeine content leads to a rapid increase in alertness within 15-45 minutes as the stimulant floods the bloodstream. This quick onset is what many seek for a morning wake-up call or a midday energy surge. However, this fast, intense peak is often followed by a significant energy crash as the effects wear off. For some, this can cause jitters, anxiety, and difficulty sleeping if consumed too late.
The Tea Curve: The 'Smooth and Sustained' The combination of lower caffeine and L-theanine in tea results in a smoother, more gradual increase in alertness. The stimulating effect is less of an intense jolt and more of a steady, calm focus that can last for hours. This sustained energy boost, without the drastic crash, is a key reason why many prefer tea for prolonged concentration without the negative side effects. For those sensitive to high caffeine levels, tea provides a gentler way to achieve a state of wakeful clarity.

Comparing the Effects: Coffee vs. Tea


Feature	Coffee	Tea (Black/Green)
Caffeine Level	High (95-200 mg per 8oz)	Lower (25-48 mg per 8oz for black tea)
Energy Onset	Fast, providing a quick jolt	Gradual, providing a smooth, gentle rise
Energy Duration	Shorter peak, often followed by a crash	Longer, more sustained energy without a crash
Mental State	Intense alertness, potential for jitters	Relaxed, focused clarity due to L-theanine
Sleep Impact	Can easily disrupt sleep due to high caffeine	Less likely to disrupt sleep
Active Compounds	Caffeine, antioxidants	Caffeine, L-theanine, antioxidants

Is Tea a Better Choice for Alertness?

Whether tea is a better choice for staying awake depends on individual needs and sensitivity. For someone seeking an immediate, powerful kickstart to their day, coffee's higher caffeine content is more effective. However, for many, the quality of alertness offered by tea can be superior for long-term productivity and focus.

A 2022 study cited by The Washington Post even found that participants who drank tea throughout the day showed similar levels of alertness and cognitive performance to coffee drinkers, but experienced less disrupted sleep. This suggests that for day-long focus, tea can provide a powerful and less disruptive alternative.

Conclusion: Which Beverage 'Wakes You Up' Better?

Ultimately, the question of whether does tea wake you up as much as coffee doesn't have a single answer. Both beverages are effective at promoting wakefulness, but they do so through different mechanisms and deliver distinct experiences. Coffee provides a rapid, high-intensity boost, while tea offers a slower, more sustained sense of alert calm. Your choice should depend on the type of energy you need and how your body responds to caffeine. If you prefer a powerful, immediate jolt and can handle the potential jitters and crash, coffee is your go-to. If you seek a consistent, calm focus without the side effects, tea, with its unique combination of caffeine and L-theanine, is the better choice. Both can be valuable tools for managing energy and productivity throughout the day.

Choosing between coffee and tea is ultimately a personal decision based on your energy needs and caffeine sensitivity.

Frequently Asked Questions

No, the caffeine molecule itself is chemically identical whether it comes from coffee or tea. The difference in the effects on your body comes from other compounds present in the beverages, such as L-theanine in tea.

The jitters often associated with coffee are caused by the rapid and high dose of caffeine. In tea, the L-theanine helps to slow the absorption of caffeine, creating a smoother, more consistent effect that reduces anxiety and restlessness.

Yes, because tea releases caffeine more gradually into the system due to the presence of L-theanine, it helps prevent the steep energy crash commonly experienced after the quick spike from coffee.

For sustained, all-day focus without the risk of a midday crash or sleep disruption, tea is often the better choice. The combination of L-theanine and caffeine promotes a state of relaxed yet sharp mental clarity.

Typically, green tea contains less caffeine than black tea, though the exact amount can vary based on the specific leaf variety and brewing method. Matcha, a powdered green tea, is an exception, as it can contain a concentrated amount of caffeine.

To get a stronger effect from your tea, you can choose a tea with a naturally higher caffeine content, such as black or matcha, and steep it for a longer period of time in hotter water.

While unlikely in a typical brewing scenario, it is possible for a highly concentrated tea (like a strong matcha) to have a caffeine content that rivals or surpasses a very weak, instant coffee. However, on average, a standard cup of coffee will always contain more caffeine than a standard cup of tea.