Should I Avoid Drinking Tea at Night?

November 30, 2025 •

3 min read

According to the CDC, millions of Americans struggle with sleep issues like insomnia, but a simple evening habit may be to blame. The question of 'Should I avoid drinking tea at night?' isn't a simple yes or no, as the effects on your sleep are entirely dependent on the type of tea and your individual sensitivity to caffeine.

Quick Summary

The impact of drinking tea at night varies based on its caffeine content and your personal tolerance. While caffeinated teas can disrupt sleep, certain herbal teas offer relaxing properties that can enhance your nightly routine. Proper timing and tea selection are key to avoiding sleep disturbance.

Key Points

Caffeine Disrupts Sleep: Caffeinated teas like black, green, and oolong block sleep-promoting brain receptors, reducing sleep quality and duration.
Avoid Caffeinated Tea at Night: For most people, cutting off caffeine intake at least 6-8 hours before bed is recommended to prevent sleep disturbance.
Opt for Herbal Alternatives: Naturally caffeine-free herbal teas, such as chamomile, lavender, and valerian root, can promote relaxation and better sleep.
Mind Your Fluid Intake: Drinking too much of any liquid, including tea, close to bedtime can cause night-time awakenings for bathroom trips.
Individual Sensitivity Varies: Some individuals are more sensitive to caffeine's effects. Pay attention to how different teas affect your sleep to determine your personal tolerance.
Herbal Teas Offer Health Benefits: Many herbal teas provide additional health benefits beyond relaxation, such as aiding digestion and reducing inflammation.

The Caffeine Conundrum: Understanding Tea's Stimulating Side

For many, a warm cup of tea is a relaxing ritual, a signal that it's time to unwind. However, the relaxing feeling can be misleading. Many traditional teas, like black, green, and oolong, contain caffeine—a powerful stimulant that can interfere with your sleep cycle. Caffeine works by blocking adenosine receptors in your brain, which are responsible for making you feel tired. This interference can lead to a longer sleep onset, reduced total sleep time, and a decrease in the quality of deep sleep.

The Timing of Your Tea Matters

The impact of caffeine on your body can last for several hours. The FDA reports that caffeine's half-life—the time it takes for your body to eliminate half of it—is between four and six hours. A study cited in the Journal of Clinical Sleep Medicine found that consuming caffeine even six hours before bedtime can disrupt sleep, even if you don't feel the effects. For most people, cutting off caffeine intake well before the evening is a smart move for better sleep hygiene.

Herbal Teas: Your Go-To for a Restful Night

Fortunately, not all teas are created equal. Herbal teas, or 'tisanes,' are naturally caffeine-free and are known for their calming properties. Including one of these brews in your evening routine can offer a soothing end to your day.

Chamomile: A classic bedtime brew, chamomile contains the flavonoid apigenin, which binds to certain receptors in the brain to reduce anxiety and promote drowsiness. Studies have shown it can improve overall sleep quality.
Lavender: This floral tea is celebrated for its soothing aroma and relaxing properties. Research suggests that lavender can promote deep sleep and reduce fatigue, particularly postpartum.
Valerian Root: Historically used as a natural sleep aid, valerian root is thought to boost levels of the neurotransmitter GABA in the brain, which helps to induce a calming effect.
Lemon Balm: A fragrant member of the mint family, lemon balm tea can help reduce symptoms of anxiety and restlessness, supporting a more peaceful transition to sleep.
Rooibos: A caffeine-free alternative to black tea, rooibos has high antioxidant content and can help soothe digestion, making it a well-rounded choice for the evening.

The Difference Between Traditional and Herbal Teas at Night


Feature	Traditional Tea (Black, Green)	Herbal Tea (Chamomile, Lavender)
Caffeine Content	Contains caffeine (ranging from 15-70mg per cup)	Naturally caffeine-free
Effect on Sleep	Can disrupt sleep patterns, increase alertness, and lead to insomnia	Promotes relaxation, reduces anxiety, and enhances sleep quality
Timing	Best consumed in the morning or early afternoon; avoid within 6-8 hours of bedtime	Can be enjoyed as part of a calming pre-bedtime routine
Active Compounds	Caffeine, tannins, antioxidants	Calming compounds like apigenin (chamomile), linalool (lavender), and flavonoids
Other Considerations	May cause side effects like nervousness, heartburn, or reduced iron absorption in sensitive individuals	Generally safe, though some varieties may cause side effects or interact with medications

What to Consider Beyond the Brew

While the caffeine content is a critical factor, other elements can influence your sleep when drinking tea at night. Fluid intake too close to bedtime can result in waking up to use the restroom, disrupting your sleep cycle. It is generally recommended to finish your liquid intake at least two hours before bed. Your personal tolerance for caffeine is also a major variable. Some people are highly sensitive to caffeine and will feel its effects long after consumption, while others may be able to have a cup of green tea in the evening without issue.

Conclusion: Choosing Your Evening Brew Wisely

The decision of "Should I avoid drinking tea at night?" hinges on your tea selection and individual biology. For the best chance at a restful night's sleep, it is advisable to avoid caffeinated teas like black, green, and oolong in the evening. Instead, opt for a relaxing, caffeine-free herbal tea such as chamomile or lavender as part of your winding-down routine. By being mindful of the tea you choose and the timing of your consumption, you can enjoy the calming ritual of a hot cup of tea without compromising your sleep health. Always consult a doctor if you have persistent sleep issues or concerns about herbal supplements interacting with medication.

Yale New Haven Health advises choosing caffeine-free tea and avoiding added sugar in your bedtime drink.

Frequently Asked Questions

You should avoid caffeinated teas like black tea, green tea, oolong tea, and matcha at night, as their caffeine content can interfere with your sleep cycle.

The best types of tea to drink before bed are naturally caffeine-free herbal teas known for their calming properties, such as chamomile, valerian root, lemon balm, or lavender.

It is generally recommended to stop drinking caffeinated beverages at least 6 to 8 hours before your intended bedtime to prevent sleep disruption.

Yes, decaffeinated tea is a safer option for the evening. However, it is not 100% caffeine-free, so highly sensitive individuals should still be cautious.

Regular green tea contains caffeine and can keep you awake. However, the amino acid L-theanine can promote relaxation. For a nighttime option, a low-caffeine or decaffeinated green tea is a better choice.

Some teas, particularly green tea, contain L-theanine, an amino acid that can have a calming effect and balance out the stimulating effects of caffeine. For many, the warm ritual of brewing and sipping tea also contributes to a sense of relaxation.

Drinking too much of any liquid close to bedtime can lead to nocturia (frequent urination during the night), which can interrupt your sleep. Limiting fluid intake for at least two hours before bed is a helpful sleep hygiene practice.