Brewing for Bedtime: How Tea Types Affect Your Evening Slumber

Question: How do different types of tea (e.g., black vs. green vs. herbal) compare in their late-evening impact on sleep?

As the day winds down, many reach for a comforting cup of tea. However, the choice of brew can significantly influence the quality of one’s late-evening rest. The key differentiator often lies in the presence or absence of caffeine, a stimulant found in certain traditional teas [6].

The Caffeine Conundrum: Black and Green Teas

Black and green teas, both derived from the Camellia sinensis plant, contain naturally occurring caffeine. The processing methods for these teas, while influencing flavor and color [7, 8], also affect the final caffeine content. Black tea, for instance, undergoes full fermentation, leading to a more robust flavor profile due to compounds like thearubigins [1]. Green tea, on the other hand, is typically unoxidized, preserving a fresher, more vegetal character. While the exact caffeine levels can vary based on cultivar, processing, and brewing parameters like water temperature and brew ratio [2], both black and green teas can possess enough caffeine to interfere with sleep if consumed too close to bedtime [6]. Caffeine acts as a stimulant, blocking adenosine receptors in the brain, which are responsible for promoting sleepiness [6].

Herbal Infusions: A Soothing Alternative

In contrast to black and green teas, herbal teas are not derived from the Camellia sinensis plant. Instead, they are infusions made from a variety of flowers, fruits, herbs, and roots, such as chamomile, peppermint, or rooibos. These varieties are naturally caffeine-free. This absence of caffeine makes them a generally safe and often beneficial choice for evening consumption, as they are unlikely to disrupt sleep patterns [6]. For example, mulberry leaf tea, which is a type of herbal tea, has been analyzed for its chemical profile and aroma effects [5]. Without the stimulating effects of caffeine, herbal teas can contribute to relaxation and prepare the body for rest. Some specific compounds in certain herbal teas are even anecdotally linked to promoting calmness, though extensive research in this specific context isn’t fully detailed in the provided snippets.

Processing’s Subtle Role

While caffeine is the primary factor, it’s worth noting that the processing of teas can influence other compounds that might subtly affect an individual’s experience. For example, oolong tea manufacturing involves partial oxidation, resulting in a unique flavor profile and distinct chemical composition, including varying levels of catechins [4]. Similarly, the processing of teas like Fu brick tea involves fermentation and can lead to different volatile compounds affecting its aroma and potentially its overall effect [5]. However, for late-evening consumption, the presence of caffeine remains the most significant consideration when comparing the sleep impact of different tea types.

In conclusion, for those seeking a tranquil transition into sleep, opting for caffeine-free herbal infusions over black or green teas is generally advisable. While the intricate world of tea processing and its chemical nuances are fascinating [7, 8], the stimulant properties of caffeine in traditional teas are the most potent determinant of their late-evening impact on rest.

References

[1] — Ernesto Illy, Luciano Navarini — Neglected Food Bubbles: The Espresso Coffee Foam. — 2011-Sep — https://pubmed.ncbi.nlm.nih.gov/21892345/ [2] — Katarína Poláková, Alica Bobková, Alžbeta Demianová, Marek Bobko, Judita Lidiková, Lukáš Jurčaga, Ľubomír Belej, Andrea Mesárošová, Melina Korčok, Tomáš Tóth — Quality Attributes and Sensory Acceptance of Different Botanical Coffee Co-Products. — 2023-Jul-11 — https://pubmed.ncbi.nlm.nih.gov/37509767/ [3] — Faguang Hu, Haohao Yu, Xingfei Fu, Zhongxian Li, Wenjiang Dong, Guiping Li, Yanan Li, Yaqi Li, Bingqing Qu, Xiaofei Bi — Characterization of volatile compounds and microbial diversity of Arabica coffee in honey processing method based on different mucilage retention treatments. — 2025-Jan — https://pubmed.ncbi.nlm.nih.gov/39974542/ [4] — Qiuming Li, Qingcai Hu, Xiaoxi Ou, Jihang He, Xinru Yu, Yunzhi Hao, Yucheng Zheng, Yun Sun — Insights into “Yin Rhyme”: Analysis of nonvolatile components in Tieguanyin oolong tea during the manufacturing process. — 2024-Oct-30 — https://pubmed.ncbi.nlm.nih.gov/39253009/ [5] — Yuezhao Deng, Cheng Li, Yineng Chen, Zhuoyang Zou, Junyao Gong, Chengwen Shen, Kui Fang — Chemical Profile and Aroma Effects of Major Volatile Compounds in New Mulberry Leaf Fu Brick Tea and Traditional Fu Brick Tea. — 2024-Jun-08 — https://pubmed.ncbi.nlm.nih.gov/38928750/ [6] — Yuxin Fan, Yaonan Zhu, Yunyu Wang, Jun Jiang, Shaopeng Yang, Jie Lu, Qinghua Ma, Hong Zhu — Sleep quality mediates the association between tea consumption and duration of COVID-19-related symptoms in middle-aged and elderly adults (aged 50 and above). — 2025 — https://pubmed.ncbi.nlm.nih.gov/40881360/ [7] — Chung-Tse Chen, Chin-Ying Yang, Jason T C Tzen — Effect of tea manufacturing processes and cultivars on tea infusion color. — 2025-Aug-14 — https://pubmed.ncbi.nlm.nih.gov/40813605/ [8] — Songyan Huang, Lingling Tao, Linlin Xu, Mingtao Shu, Dahe Qiao, Huilin Wen, Hui Xie, Hongrong Chen, Shengrui Liu, Deyu Xie, Chaoling Wei, Junyan Zhu — Discrepancy on the flavor compound affect the quality of Taiping Houkui tea from different production regions. — 2024-Oct-30 — https://pubmed.ncbi.nlm.nih.gov/38974194/