What teas should you avoid at night? Your definitive guide

October 27, 2025 •

4 min read

Approximately half of the global population experiences trouble sleeping, a challenge often worsened by consuming the wrong beverages. Knowing what teas should you avoid at night can be the first step toward improving sleep quality and achieving more restful slumber.

Quick Summary

To promote restful sleep, avoid caffeinated teas like black, green, oolong, and matcha, especially in the evening. These teas stimulate the nervous system, which disrupts sleep quality and duration by blocking sleep-promoting chemicals.

Key Points

Caffeinated Teas to Avoid: Steer clear of all 'true teas' from the Camellia sinensis plant, including black, green, oolong, and white teas, as they all contain caffeine.
High-Caffeine Varieties: Be especially mindful of high-caffeine options like matcha, Yerba mate, and breakfast tea blends, which pack a stronger stimulating punch.
Caffeine Disrupts Sleep: Caffeine blocks the sleep-promoting chemical adenosine and can decrease overall sleep time and the quality of deep sleep, even when consumed hours before bed.
Embrace Herbal Tisanes: Choose caffeine-free herbal alternatives such as chamomile, valerian root, lavender, passionflower, or rooibos for their natural calming and sedative properties.
Timing Matters: For optimal sleep, it's generally best to avoid all caffeinated beverages at least 6 to 8 hours before your intended bedtime, or even earlier if you are sensitive to caffeine.
Combine with Good Sleep Hygiene: Your choice of beverage is just one piece of the puzzle. Pair your caffeine-free tea with a relaxing bedtime routine, a cool and dark bedroom, and a consistent sleep schedule for the best results.

The Stimulating Culprit: Why Caffeinated Teas Are Off-Limits

The primary reason for avoiding certain teas at night is their caffeine content. Caffeine is a natural stimulant that works by blocking adenosine, a neurotransmitter that makes you feel sleepy. When caffeine binds to adenosine receptors in the brain, it promotes alertness and wakefulness at a time when your body should be winding down. This can delay the onset of sleep, reduce its overall duration, and even affect the quality of deep sleep.

Many people are aware that coffee is a nighttime no-go, but they often overlook that many teas are derived from the Camellia sinensis plant, which naturally contains caffeine. The level of caffeine can vary significantly depending on the tea type, processing, and brewing method. Its effects can last for several hours in the body, with a half-life of 3 to 5 hours, meaning half the caffeine is still active in your system long after you've consumed it.

Specific Teas to Avoid Before Bedtime

Here is a list of teas that should be avoided in the hours leading up to sleep due to their caffeine content:

Black Teas

Black teas typically have the highest caffeine content among true teas, often containing 40-60 mg per 8-ounce cup. Popular examples include:

English Breakfast & Irish Breakfast: Both are robust blends designed to be a morning wake-up call, with Irish Breakfast often being stronger.
Earl Grey: A flavored black tea with a distinctive bergamot oil scent, but still with significant caffeine.
Assam: A malty and strong black tea variety from India known for its high caffeine punch.
Lapsang Souchong: A smoky-flavored black tea that is also highly caffeinated.

Green Teas

While generally lower in caffeine than black tea, green teas still contain enough to disrupt sleep, especially for sensitive individuals. An average cup has around 30-50 mg of caffeine.

Matcha: A powdered green tea where you consume the entire tea leaf, resulting in a much higher concentration of caffeine and a potent stimulating effect.
Gyokuro and Sencha: These Japanese green teas are known for higher caffeine levels due to specific cultivation techniques.

Other Caffeinated Teas and Tisanes

Oolong Tea: Falls between green and black tea in terms of caffeine content, with roughly 30-50 mg per cup.
White Tea: While it generally has the lowest caffeine of true teas (25-40 mg per cup), some varieties, like Silver Tip, can be surprisingly high, and it's best to avoid it if you are sensitive.
Yerba Mate: An herbal drink from South America that, unlike most herbal teas, is highly caffeinated, with levels comparable to coffee.
Chai (containing black tea): Most chai blends use a black tea base and are therefore caffeinated. An herbal chai made only with spices is a safe, caffeine-free alternative.

Caffeine Content Comparison: Teas to Embrace vs. Avoid


Tea Type	Typical Caffeine Content (per 8oz cup)	Best Time to Drink
Black Tea	40-60 mg	Morning, daytime
Matcha	60-85 mg	Morning, early afternoon
Oolong Tea	30-50 mg	Morning, daytime
Green Tea	30-50 mg	Morning, early afternoon
White Tea	25-40 mg	Morning, daytime
Yerba Mate	60-85 mg	Morning, early afternoon
Herbal Tea (Tisane)	0 mg	Anytime, ideal for evening

The Soothing Alternatives: The Best Bedtime Teas

Instead of stimulating caffeinated teas, opt for herbal tisanes, which are naturally caffeine-free and often contain compounds that promote relaxation.

Chamomile Tea: A classic choice known for its mild sedative effects. It contains the antioxidant apigenin, which binds to certain brain receptors to help reduce anxiety.
Valerian Root Tea: Used for centuries as a sleep aid, valerian root can help increase GABA levels in the brain, which has a calming effect.
Lavender Tea: The soothing aroma of lavender is well-known for promoting deep sleep. Its compound linalool helps to relax the mind.
Passionflower Tea: Boosts GABA levels in the brain and is effective for those with stress-induced insomnia.
Rooibos Tea: A naturally caffeine-free, earthy-flavored tea rich in antioxidants that helps reduce cortisol levels.
Lemon Balm Tea: A member of the mint family with a calming effect that can help reduce anxiety and restlessness.
Mint Tea: Peppermint and spearmint varieties are caffeine-free and aid digestion while offering a soothing effect on the nervous system.

Beyond the Mug: Cultivating Healthy Sleep Hygiene

Choosing the right tea is just one part of a successful nighttime routine. A consistent bedtime ritual, often referred to as sleep hygiene, is crucial for signaling to your body that it's time to rest.

Set a Schedule: Go to bed and wake up at consistent times, even on weekends, to regulate your body's internal clock.
Create a Sleep-Friendly Environment: Make your bedroom dark, quiet, and cool. Consider using blackout curtains or a white-noise machine.
Wind Down: Dedicate the last hour before bed to relaxing activities. Avoid bright screens and stimulating activities. A warm bath, reading a book, or listening to calming music can help.
Mindful Consumption: In addition to avoiding caffeinated teas, be mindful of large meals, alcohol, and nicotine close to bedtime, as these can all disrupt sleep.

Conclusion

While a warm cup of tea can be a comforting part of your evening, selecting the right one is paramount for promoting restful sleep. Caffeinated teas derived from the Camellia sinensis plant, such as black, green, and oolong, should be avoided in the hours leading up to bedtime. Instead, embrace the soothing properties of caffeine-free herbal teas like chamomile, valerian root, and lavender. By combining a mindful tea choice with healthy sleep hygiene practices, you can create a nightly ritual that sets the stage for a better, more restorative night's sleep. For more information on the impact of diet and lifestyle on sleep, consult a reliable health resource like the Sleep Foundation.

Frequently Asked Questions

Among traditional teas, black tea generally has the highest caffeine content, followed by oolong, green, and then white tea. Specialty teas like matcha and Yerba mate can have particularly high levels.

While decaffeinated teas have most of their caffeine removed, they still contain trace amounts. Most people can tolerate this without issue, but very sensitive individuals might still want to stick to naturally caffeine-free herbal options.

The recommended cut-off time for caffeine is at least 6 to 8 hours before bedtime, though this can vary by individual. Some people find they need to avoid caffeine in the afternoon entirely for a good night's rest.

No, green tea is not recommended at night, as it contains enough caffeine to interfere with sleep. While some studies suggest benefits from low-caffeine green tea, it is safest to choose a completely caffeine-free herbal tea for evening consumption.

Excellent herbal choices for promoting sleep include chamomile, valerian root, lavender, lemon balm, and rooibos. These are naturally caffeine-free and contain compounds that help calm the nervous system.

No, sensitivity to caffeine varies based on factors like genetics, age, and habitual intake. Some people are highly sensitive and experience significant sleep disruption, while others are less affected.

The act of preparing and sipping a warm, caffeine-free beverage can be a relaxing ritual that signals to your body that it's time to wind down. The warmth itself is also physically comforting.

Yes. Beyond affecting sleep, some herbal teas offer other health benefits, such as improved digestion (mint, chamomile) and antioxidant properties (rooibos). However, some potent herbs like valerian root can have side effects in sensitive individuals.