Sleep is everything – to totally misquote that Fleabag monologue. Because as much as we’re still clinging to those new year fitness regimes, protecting our mental health throughout the dark winter season and trying to manifest our dreams, it all has a habit of falling apart if we don’t get enough ZZs.
Which is why we were intrigued to hear of the latest sleep advice, which offers an unexpected aid to our nightly slumber: drinking green tea. You might well enjoy a pot of this stuff from Pukka or Teapigs, or have it in the form of still-everywhere matcha lattes (we love to sip this creamy, verdant brew as a mid-morning treat…), but most likely you won’t have associated it with getting off to bed. After all, it’s got caffeine in it; and one thing we do know is that evening coffee, tea et. al do not mix well with healthy sleep hygiene.
Here’s where things get interesting. Because, together with caffeine, green tea contains another compound called L-theanine, an amino acid that has a powerful anxiety-reducing, relaxing effect when ingested – leading to better sleep, studies have found.
“Drinking green tea throughout the day—yes, rather than at night—may be helpful for reducing fatigue and increasing sleep quality,” says Dr. Breus. “This is because of a compound in green tea called L-theanine, which helps your brain relax by reducing stress-related hormones and neuron excitement,” sleep specialist Michael Breus, PhD (a.k.a The Sleep Doctor) told Well + Good.
The geeky part: L-theanine acts to stimulates production of GABA, a neurotransmitter which suppresses brain activity associated with stress, anxiety and fear. It also triggers production of feel-good hormones serotonin and dopamine.
“Increasing levels of these calming brain chemicals boosts relaxation and can help with sleep,” adds Breus. “L-theanine also reduces levels of chemicals in the brain that are linked to stress and anxiety. Essentially, research tells us that L-theanine can improve sleep quality not only by acting as a sedative, but also by lowering anxiety and promoting relaxation.”
Still feeling a bit weird about drinking a caffeinated in the name of sleep? You could look for lower-caffeine versions of green tea, to mitigate any potential ill effects of caffeine on sleep. Popular UK brands of green tea can contain between 23mg (We Are Tea) and 40mg (Twinings) of caffeine – but remember, either way, it’s substantially less than the content in your average Starbucks order (260mg for a ‘Tall’ brewed coffee). What’s more, research shows taking in a steady level of caffeine spread over time is more sleep-savvy than one big hit all at once, meaning switching your super-sized coffee for green tea could have multiple benefits.
The old wisdom still stands: don’t drink bottomless green tea close to bed time. It still contains caffeine and, besides, you’ll wake up in the night needing to pee. But sipping green tea throughout the day? It could be a game-changer – particularly if anxiety and stress are major hindrances to your particular sleep journey. Drink up!