Navigating Your Evening Brew: Coffee and Tea Choices for Better Sleep

Question: If I’m having trouble falling asleep, are there specific types of coffee or tea that are naturally lower in compounds that might interfere with sleep, even if they still contain caffeine?

The quest for a soothing evening beverage that doesn’t compromise sleep can be a delicate balance, especially for those sensitive to caffeine. While caffeine itself is a well-known stimulant that can interfere with falling asleep and sleep quality [8], it’s not the sole compound to consider. The inherent characteristics of different coffee and tea varieties, along with their processing, can influence their impact on your rest.

The Nuances of Coffee Species and Processing

When it comes to coffee, the species plays a role in its chemical composition. For instance, Coffea arabica and Coffea canephora (robusta) have differing properties. Research indicates that Coffea arabica co-products, such as cascara, may have different water activity and pH values compared to Coffea canephora co-products [4]. While specific compounds that affect sleep beyond caffeine aren’t extensively detailed in this context, the variations in lipid content between Arabica and Robusta could influence foam stability in espresso [1]. Furthermore, fermentation protocols, whether aerobic or anaerobic, can affect pH, acidity, and volatile compound concentrations in coffee [3]. The altitude at which coffee beans are grown can also influence flavor precursors and sensory characteristics [6], suggesting a complex interplay of factors that contribute to the final brew.

Exploring Tea’s Chemical Landscape

Teas, particularly black tea, contain compounds like thearubigins, which contribute to their flavor profile [1]. While not directly linked to sleep disruption in the provided texts, the diverse array of volatile compounds present in beverages derived from coffee and tea suggests a broad spectrum of chemical interactions to consider. The fermentation process in tea production, for example, leads to different chemical compositions and sensory attributes compared to unfermented teas.

Beyond Caffeine: Other Potential Influences

While caffeine is the primary focus for sleep concerns, other elements and compounds are present in coffee and tea brews [7]. Studies on coffee co-products have identified various flavor compounds, including phenylethyl alcohol, octanoic acid ethyl ester, hexanoic acid ethyl ester, and β-damascenone, which contribute to the overall sensory experience [5]. These compounds, while not directly implicated in sleep interference in the provided snippets, highlight the complexity of the beverage’s chemical makeup. Even spent coffee grounds, a byproduct of coffee preparation, contain compounds like amino acids, tribigonelline, and chlorogenic acid [2]. The presence of these diverse compounds underscores that the impact of coffee and tea on our physiology can be multifaceted.

Making Informed Choices

Given the inherent variability in coffee species and processing methods, and the complex chemical profiles of both coffee and tea, pinpointing specific types that are naturally lower in sleep-disrupting compounds, even if they still contain caffeine, requires a deeper dive into specific compound analyses. However, general principles can be applied. Lighter roasted coffees might contain slightly different compound profiles compared to darker roasts. Similarly, herbal teas that are naturally caffeine-free, such as chamomile or valerian root, are often recommended for their calming properties and are devoid of caffeine, the most significant stimulant [8]. While coffee varieties like Arabica may offer distinct flavor profiles [5], and processing methods can alter volatile compounds [3], a definitive list of lower-impact caffeinated beverages for sleep requires more targeted research on specific compound levels and their individual effects on sleep architecture.

In conclusion, while caffeine remains the most significant factor for sleep disruption in coffee and tea, the diverse chemical compounds and processing methods can contribute to their overall physiological effects. For individuals seeking to minimize sleep interference, exploring naturally caffeine-free herbal alternatives is generally the most reliable approach, while a nuanced understanding of coffee and tea types may offer marginal benefits.

References

[1] — Ernesto Illy, Luciano Navarini — Neglected Food Bubbles: The Espresso Coffee Foam. — 2011-Sep — https://pubmed.ncbi.nlm.nih.gov/21892345/ [2] — Magdalena Zdanowicz, Marta Rokosa, Magdalena Pieczykolan, Adrian Krzysztof Antosik, Katarzyna Skórczewska — Biocomposites Based on Wheat Flour with Urea-Based Eutectic Plasticizer and Spent Coffee Grounds: Preparation, Physicochemical Characterization, and Study of Their Influence on Plant Growth. — 2024-Mar-06 — https://pubmed.ncbi.nlm.nih.gov/38473683/ [3] — Gustavo Galarza, Jorge G Figueroa — Volatile Compound Characterization of Coffee ( — 2022-Mar-21 — https://pubmed.ncbi.nlm.nih.gov/35335365/ [4] — 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/ [5] — Rongsuo Hu, Fei Xu, Liyan Zhao, Wenjiang Dong, Xingyuan Xiao, Xiao Chen — Comparative Evaluation of Flavor and Sensory Quality of Coffee Pulp Wines. — 2024-Jun-27 — https://pubmed.ncbi.nlm.nih.gov/38999011/ [6] — Rongsuo Hu, Fei Xu, Xiao Chen, Qinrui Kuang, Xingyuan Xiao, Wenjiang Dong — The Growing Altitude Influences the Flavor Precursors, Sensory Characteristics and Cupping Quality of the Pu’er Coffee Bean. — 2024-Nov-28 — https://pubmed.ncbi.nlm.nih.gov/39682914/ [7] — Marin Senila, Eniko Kovacs, Lacrimioara Senila — Essential and Nonessential Elements, Lipids and Volatile Compounds in Coffee and Transfer to Coffee Brews: Assessment of the Benefits and Potential Risks for Human Health. — 2025-Jan — https://pubmed.ncbi.nlm.nih.gov/39803262/ [8] — Jose Antonio, Brandi Antonio, Shawn M Arent, Darren G Candow, Guillermo Escalante, Cassandra Evans, Scott Forbes, David Fukuda, Maureen Gibbons, Patrick Harty, Andrew R Jagim, Douglas S Kalman, Chad M Kerksick, Jennifer A Kurtz, Joseph Lillis, Lonnie Lowery, Gianna F Mastrofini, Scotty Mills, Michael Nelson, Flavia Pereira, Justin Roberts, Michael Sagner, Jeffrey Stout, Jaime Tartar, Adam Wells — Common Questions and Misconceptions About Energy Drinks: What Does the Scientific Evidence Really Show? — 2024-Dec-27 — https://pubmed.ncbi.nlm.nih.gov/39796501/