Matcha has grown increasingly popular in recent years due to its numerous health benefits. It is a powerful green tea rich in antioxidants, vitamins, and minerals, offering a healthy and sustained energy boost without the notorious 'caffeine crash' often associated with coffee. But what is the influence of matcha on your sleep? Can it affect the quality of your rest, and is it a good idea to drink matcha before bed? In this blog, we delve deeper into the relationship between matcha and sleep, so you can make informed choices about when and how much to consume.
What is Matcha?
Matcha is a fine powder made from the leaves of the Camellia sinensis plant. What makes matcha unique is that you ingest the entire leaf, unlike other teas where you steep the leaves and then discard them. This results in a higher concentration of nutrients, including a significant dose of caffeine.
The caffeine in matcha provides an increase in energy and alertness, but unlike coffee, matcha also contains an amino acid called L-theanine, which has a calming effect. L-theanine promotes a sense of tranquillity without drowsiness, meaning you feel focussed and calm, rather than tense or jittery.
Caffeine and sleep
The caffeine in matcha is one of the primary factors that can influence your sleep. Although matcha contains less caffeine than coffee, it still has a stimulating effect on the body. Caffeine causes an increased heart rate and alertness, which can be beneficial during the day but may disrupt sleep in the evening.
How much caffeine is in matcha?
A 1-gram serving of matcha contains approximately 35 milligrams of caffeine, compared to about 95 milligrams in a cup of coffee. Although this is lower, caffeine remains in your system for up to six hours. This means that drinking matcha later in the day could potentially disrupt your sleep cycle.
The calming effect of matcha
The difference between the caffeine in matcha and that in coffee lies largely in the presence of L-theanine. This amino acid helps your brain produce more alpha waves, which are associated with a state of relaxation and meditation. As a result, you experience the focus and energy of caffeine, but without the jittery side effects.
Can L-theanine promote sleep?
Yes, L-theanine can contribute to better sleep quality. Studies have shown that it promotes overall relaxation, which helps you fall asleep faster and sleep more deeply. This makes matcha an interesting option for daytime use, as it offers both alertness and relaxation without leaving you overstimulated.
The best time to drink matcha
While matcha can benefit both your energy levels and relaxation, it is important to choose the right time to drink it, especially if you are sensitive to caffeine. Generally, it is recommended to consume matcha:
- In the morning: Many people start their day with a cup of matcha because it provides a gradual energy boost without the rapid spike and crash of coffee. The combination of caffeine and L-theanine ensures you feel calm and alert, which is perfect for starting your day.
- Around midday: If you experience a mid-afternoon slump, matcha can help increase your productivity without the nervousness that coffee sometimes causes.
- Avoid matcha late in the evening: Because caffeine can make it harder to fall asleep, it is advised not to drink matcha in the late afternoon or evening, particularly if you are caffeine-sensitive.
Tips for drinking matcha for a good night's rest
- Moderate your intake: As with any form of caffeine, it is wise to drink matcha in moderation, especially if you are a sensitive sleeper. A cup in the morning or early afternoon should not cause issues, but avoid it in the evening.
- Try caffeine-free matcha alternatives: If you still want to enjoy a warm drink in the evening, there are caffeine-free green teas and herbal blends that offer similar relaxing effects without the caffeine.
- Use matcha as part of your morning ritual: By drinking matcha in the morning, you can benefit from the energising effects without your night's rest suffering.
Matcha can have a positive influence on your energy levels and concentration thanks to the combination of caffeine and L-theanine. This makes it an excellent choice for during the day when you need an energy boost without the jittery side effects of coffee. However, due to the caffeine, drinking matcha late in the day can disrupt your sleep, especially if you are sensitive to stimulants.
If you want to get the most out of your matcha experience without affecting your sleep, drink it in the morning or early afternoon. This way, you benefit from the health advantages of matcha without it impacting your night's rest.
