Fact or Fiction: Does tea really help you sleep?

Many of us swear by a warm cup of tea before bed for a good night’s sleep. But not every type of tea is meant to provide you with that magical effect. There are certain caffeinated teas that can have unfavourable impacts on our sleep quality. Particularly, black tea and white tea both contain large doses of caffeine which may lead to a decrease in tiredness and an increase in alertness; both effects unsuitable for a good night’s sleep. To achieve the benefits that you are seeking, it is essential to note the type of tea you are consuming, as well as considering how long before bedtime you are drinking it.

Tea before bedtime: Does it help?

Studies conducted by the University of Shizuoka, suggests that the consumption of low-caffeine green tea throughout the day can significantly improve sleep quality, whilst simultaneously reducing levels of stress. In contrast, standard tea with typical caffeine dosages can produce adverse outcomes, potentially leading to sleep disruption and insomnia. Herbal teas have been proven to provide similar benefits as low-caffeine green tea, especially as a sleeping aid. This can be traced back to the fact that herbal teas usually contain zero caffeine.

The following teas are often suggested before sleeping, since they do not bring about the unfavourable effects caused by caffeine:

• Decaffeinated/reduced caffeine green tea

• Chamomile tea

• Lavender tea

• Valerian root tea

• Lemon balm tea

Whereas, it is generally suggested to avoid consuming the following teas before bedtime due to their relatively high caffeine content:

• White tea

• Black tea

• Standard green tea

• Oolong tea

Your sleep quality plays an important role in ensuring your good health and wellbeing. Natural remedies such as tea may be utilised to improve sleep quality, however if symptoms of restlessness and interrupted sleep persist, please consult with your pharmacist to discuss potential solutions.