Is it better to drink tea in the morning or at night?

October 17, 2025 •

4 min read

According to a study conducted in 2022, tea consumption has been shown to have different effects depending on the time of day, impacting everything from energy levels to sleep quality. Determining whether it is better to drink tea in the morning or at night depends on your specific health goals and the type of tea you choose.

Quick Summary

The ideal time to drink tea depends on your goals: caffeinated teas are best for a morning energy boost, while herbal, caffeine-free varieties are ideal for evening relaxation and better sleep. The key is understanding the properties of different teas and how they affect the body throughout the day.

Key Points

Timing is Key: Caffeinated teas are better for morning energy, while herbal teas are best for evening relaxation.
Morning Boost: Black and green teas provide sustained energy and enhanced focus without the jitters of coffee due to L-theanine.
Evening Calm: Herbal, caffeine-free teas like chamomile and lavender help reduce stress and improve sleep quality.
Digestive Benefits: Peppermint and ginger teas can aid digestion, making them suitable for after-dinner consumption.
Avoid Empty Stomach: Drinking caffeinated tea on an empty stomach can cause irritation; consume it with or after a light meal.
Listen to Your Body: Individual caffeine sensitivity varies, so it's essential to observe how different teas affect your sleep and energy levels.

Morning Tea: The Wake-Up Call

For many, a warm cup of tea is a gentler alternative to coffee for starting the day. Caffeinated teas, like black and green varieties, can provide a steady release of energy without the harsh jitters often associated with coffee. This morning ritual also helps rehydrate the body after a night's sleep and provides a dose of beneficial antioxidants.

Types of morning teas

Black Tea (e.g., English Breakfast, Assam): Offers the highest caffeine content among true teas, providing a robust, full-bodied energy kick to jumpstart your day.
Green Tea (e.g., Sencha, Matcha): Contains a moderate amount of caffeine but is also rich in L-theanine, an amino acid that promotes a state of calm alertness and improved focus.
White Tea: The least processed of true teas, it offers a light, delicate flavor with a lower caffeine content, perfect for a gentler start.
Yerba Mate: A South American herbal tea with a high caffeine content and an earthy flavor, offering a strong boost similar to coffee.

Benefits of morning tea

Sustained Energy: The L-theanine in tea slows the absorption of caffeine, preventing a sudden crash and providing a more even energy level throughout the day.
Improved Cognitive Function: The combination of caffeine and L-theanine has been shown to enhance memory, focus, and attention span.
Antioxidant Boost: Black and green teas are packed with antioxidants, which help protect the body from cellular damage.
Better Heart Health: Studies have positively associated daily tea intake with improved heart health and lower blood pressure.

Night Tea: The Wind-Down Ritual

As the day ends, the focus shifts from boosting energy to promoting relaxation and rest. This is where caffeine-free herbal infusions, known as tisanes, play a crucial role. Drinking a warm cup of herbal tea can be a soothing part of a bedtime routine, signaling to the body that it is time to unwind.

Types of night teas

Chamomile Tea: Widely known for its sedative properties, chamomile contains an antioxidant called apigenin that binds to certain receptors in the brain to decrease anxiety and initiate sleep.
Lavender Tea: The soothing aroma of lavender is a potent stress reliever, helping to calm the mind and reduce anxiety before bed.
Valerian Root Tea: Used for centuries as a natural sleep aid, valerian root is believed to increase the amount of the neurotransmitter GABA in the brain, which has a calming effect.
Peppermint Tea: While some find it invigorating, many consider peppermint tea to be soothing and beneficial for post-dinner digestion, helping to prevent stomach upset that could disrupt sleep.

Benefits of night tea

Improved Sleep Quality: Herbal teas like chamomile and lavender can help you fall asleep faster and improve overall sleep quality.
Aids Digestion: Teas such as peppermint and ginger can help settle your stomach after dinner, reducing bloating and discomfort.
Reduces Stress and Anxiety: The calming properties of many herbal teas help to reduce cortisol levels and ease stress, creating a more peaceful state of mind for sleep.

Morning vs. Night Tea: A Comparison


Feature	Morning Tea (Caffeinated)	Night Tea (Caffeine-Free)
Primary Goal	Energy boost, mental alertness	Relaxation, better sleep
Best Time to Drink	Morning, early afternoon	Evening, before bed
Caffeine Content	High to moderate (e.g., Black, Green, Matcha)	None (e.g., Chamomile, Lavender)
Active Compounds	Caffeine, L-theanine, antioxidants	Apigenin, valerian root, soothing aromatics
Health Benefits	Increased focus, improved memory, heart health	Reduced stress, improved sleep quality, digestive aid
Potential Side Effects	Jitters, insomnia (if consumed too late), reduced iron absorption	Interactions with medications (e.g., valerian), potential allergic reactions
Type of Drink	True tea (from Camellia sinensis)	Herbal infusions (tisanes)

When to Avoid Tea

It is important to be mindful of certain tea consumption habits to avoid negative side effects. Drinking highly caffeinated tea on an empty stomach can cause irritation and digestive issues. Waiting about 30-60 minutes after a meal before consuming tea is advisable, as the tannins can inhibit the absorption of iron. For night time, it is crucial to avoid any caffeinated teas within 4-6 hours of bedtime, as caffeine can disrupt sleep patterns.

Conclusion

Ultimately, whether it is better to drink tea in the morning or at night depends on your personal health objectives and the type of tea you choose. Caffeinated varieties are best reserved for the morning when you need a mental and physical boost, while caffeine-free herbal blends are the perfect companion for a calming evening routine. By understanding the different properties of teas and timing your consumption accordingly, you can maximize their benefits throughout your day. Experiment with various options to discover what works best for your body and your lifestyle, ensuring each cup is as beneficial as it is enjoyable.

For more detailed information on different types of tea and their benefits, you can consult resources from the National Institutes of Health.

Frequently Asked Questions

While green tea contains L-theanine, which can promote relaxation, it also contains caffeine that can disrupt sleep in some individuals. For evening, it is generally safer to choose a caffeine-free herbal tea like chamomile or lavender.

Black teas, like English Breakfast or Assam, offer a high caffeine content for a robust energy boost. Matcha, a powdered green tea, also provides a concentrated dose of caffeine and antioxidants, promoting calm, sustained focus.

Yes, if you choose the right kind. Caffeine-free herbal teas such as chamomile, lavender, and valerian root have mild sedative effects that can help you relax and prepare for a restful night's sleep.

To avoid sleep disruption, it is best to stop drinking caffeinated teas at least 4-6 hours before bedtime. This gives your body enough time to metabolize the caffeine.

Yes, for many people, tea is an excellent alternative. The caffeine in tea is absorbed more slowly due to the presence of L-theanine, providing a smoother, more sustained energy boost without the sharp peak and crash of coffee.

Yes, green tea has been shown to aid in weight management by boosting metabolism. Consuming it in the morning can help kickstart your metabolism and burn fat more effectively during exercise.

Excessive consumption of caffeinated tea can lead to side effects like anxiety, headaches, or insomnia. Additionally, the tannins in tea can interfere with iron absorption, so it's wise to limit intake and avoid drinking it immediately after meals.