Beyond Coffee: Discovering Low-Caffeine Teas for a Soothing Afternoon

Question: When I’m trying to enjoy a late afternoon pick-me-up without impacting my sleep, what’s a common, low-caffeine tea I can easily find and prepare?

The afternoon slump is a common phenomenon, often prompting a search for a revitalizing beverage. While coffee is a popular go-to, its significant caffeine content can negatively impact sleep quality, especially when consumed later in the day [7]. For those looking to enjoy a comforting drink without the stimulating effects, a common and easily prepared alternative is found in low-caffeine teas, particularly herbal infusions.

The Appeal of Herbal Infusions

Unlike true teas derived from the Camellia sinensis plant (such as black, green, and oolong teas), which naturally contain caffeine, most herbal teas are made from dried flowers, fruits, herbs, spices, or roots. These botanicals are not related to the tea plant, and therefore, they are naturally caffeine-free [3, 5]. This makes them an ideal choice for an evening or late afternoon refreshment. Their preparation is typically straightforward: a simple steeping process in hot water is all that is required.

Readily Available Options

Several types of herbal teas are widely available in most grocery stores and cafes. Chamomile, known for its calming properties, is a prime example. Derived from the chamomile flower, it offers a delicate, slightly sweet, and floral flavor profile. Peppermint tea, made from the leaves of the peppermint plant, provides a refreshing and invigorating taste without caffeine, often aiding digestion. Another popular choice is rooibos tea, a South African herbal tea made from the leaves of the Aspalathus linearis shrub. Rooibos has a naturally sweet, slightly woody, and earthy flavor and is also entirely caffeine-free.

Preparation and Enjoyment

Preparing these low-caffeine teas is as simple as it gets. Typically, one to two teaspoons of dried herbs are steeped in a cup of hot water (around 80-100°C or 175-212°F) for 5-10 minutes. The exact steeping time and temperature can be adjusted to personal preference for a stronger or milder flavor. These infusions can be enjoyed on their own or enhanced with a touch of honey or a slice of lemon. The lack of caffeine means they can be consumed at any time of day without the risk of disrupting sleep patterns [7].

A Note on True Teas

While the focus here is on caffeine-free options, it’s worth noting that even true teas can have varying caffeine levels. Oolong teas, for instance, fall on a spectrum between green and black teas, and their caffeine content can differ based on processing methods [3]. However, for guaranteed minimal caffeine, especially in the late afternoon, herbal teas remain the most reliable choice. The scientific literature emphasizes the role of caffeine in alertness and its potential to fragment sleep [7]. Therefore, opting for naturally caffeine-free beverages is a sensible strategy for maintaining restful sleep.

In conclusion, for a satisfying and soothing late afternoon beverage that won’t compromise your sleep, a low-caffeine herbal tea is an excellent and accessible option. Their ease of preparation, wide availability, and naturally caffeine-free nature make them a perfect companion for winding down the day.

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] — Qifang Jin, Zhong Wang, Devinder Sandhu, Lan Chen, Chenyu Shao, Fanghuizi Shang, Siyi Xie, Feiyi Huang, Zhenyan Chen, Xiangqin Zhang, Jinyu Hu, Guizhi Liu, Qin Su, Mengdi Huang, Zhonghua Liu, Jianan Huang, Na Tian, Shuoqian Liu — mRNA-miRNA analyses reveal the involvement of CsbHLH1 and miR1446a in the regulation of caffeine biosynthesis in — 2024-Feb — https://pubmed.ncbi.nlm.nih.gov/39686959/ [6] — 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/ [7] — 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/