Question: What teas can I drink in the evening to promote restful sleep?

The Evening Ritual: Choosing the Right Tea for Sleep

The pursuit of a restful night’s sleep is a common endeavor, and for many, a warm beverage serves as a comforting prelude to slumber. However, not all teas are created equal when it comes to their impact on sleep. The key lies in understanding their composition, particularly their caffeine content and the presence of compounds known to influence relaxation and sleep quality.

Caffeine: The Sleep Saboteur

Caffeine, a natural stimulant, is a primary concern for evening tea drinkers. Its presence can interfere with sleep by blocking adenosine receptors, which are crucial for signaling sleepiness [7]. While many popular teas, such as black tea, oolong tea, and green tea, contain varying amounts of caffeine, opting for varieties that are naturally caffeine-free or have undergone decaffeination is paramount for promoting sleep [5]. For instance, oolong teas, while offering complex flavors, can contain compounds like thearubigins [3]. The specific processing of teas, such as the fermentation stages in oolong production, influences their chemical makeup, including the levels of these compounds [3].

Herbal Allies for Sleep

Fortunately, a wealth of herbal infusions can support a transition to sleep without the stimulating effects of caffeine. Many of these have been traditionally used for their calming properties. While specific scientific evidence for every herb is extensive, the general consensus points towards naturally caffeine-free options as beneficial. For example, some studies have investigated the impact of green tea, specifically matcha, on cognitive functions and sleep quality, suggesting a potential positive association in certain populations [6]. The way tea is processed, including methods like honey processing for coffee co-products, can influence its final chemical profile and sensory attributes [2, 4].

The L-Theanine Advantage

Beyond simply avoiding caffeine, certain compounds within teas can actively promote relaxation. L-theanine, an amino acid found in tea leaves, is known for its ability to induce relaxation without drowsiness. It is particularly abundant in green teas [3]. While research has explored the broader association between tea consumption and sleep quality, the specific mechanisms often involve compounds like L-theanine. Studies analyzing the nonvolatile components of teas, such as Tieguanyin oolong, highlight the presence and variations of L-theanine, alongside other amino acids like L-glutamate and valine, which can contribute to a tea’s overall effect [3].

Crafting Your Evening Brew

When selecting an evening tea, prioritize options that are naturally caffeine-free. This typically includes herbal infusions like chamomile, valerian root, or peppermint. If opting for true teas, seek out decaffeinated versions. The careful selection of ingredients and awareness of their natural properties can transform your evening cup into a tool for promoting restful sleep. The meticulous processing of tea leaves, from cultivation to brewing parameters like water temperature, can subtly influence the final composition and, consequently, its effect on your body [2].

In conclusion, the choice of tea for evening consumption is a nuanced one. By prioritizing caffeine-free options and understanding the potential sleep-promoting properties of various plant compounds, individuals can curate a nightly ritual that supports better sleep quality. The journey to a tranquil night often begins with a mindful sip.

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] — 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/ [4] — 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/ [5] — 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/ [6] — Kazuhiko Uchida, Kohji Meno, Tatsumi Korenaga, Shan Liu, Hideaki Suzuki, Yoshitake Baba, Chika Tagata, Yoshiharu Araki, Shuto Tsunemi, Kenta Aso, Shun Inagaki, Sae Nakagawa, Makoto Kobayashi, Tatsuyuki Kakuma, Takashi Asada, Miho Ota, Takanobu Takihara, Tetsuaki Arai — Effect of matcha green tea on cognitive functions and sleep quality in older adults with cognitive decline: A randomized controlled study over 12 months. — 2024 — https://pubmed.ncbi.nlm.nih.gov/39213264/ [7] — Aruna Raju, Madhavan Chandran, Jean Fredrick — Excessive day time sleepiness, poor sleep quality, and their association to caffeine consumption among young Informational Technology professionals. — 2025 — https://pubmed.ncbi.nlm.nih.gov/40861136/