Many people enjoy a cup of fragrant tea, especially during hot summers when it can help us cool down and refresh our minds. However, some report difficulty sleeping or insomnia after drinking tea. So, does tea really cause insomnia? What is the scientific truth behind this? Let's explore.
Excitatory Substances in Tea
Tea contains abundant excitatory substances such as caffeine and theanine, which can stimulate the central nervous system and keep one alert. Drinking tea, especially strong tea, before bedtime can result in excessive caffeine and theanine causing sustained brain excitement, making it difficult to fall asleep.
- Caffeine: Caffeine is a purine alkaloid that has stimulating effects on the central nervous system, helps with mental alertness, and acts as a diuretic. The caffeine content in tea generally ranges from 2% to 5%, with green tea having the highest content, followed by black tea, oolong tea, and white tea.
- Theanine: Theanine is an amino acid that has calming, nerve-soothing, and anxiety-relieving effects. However, under the influence of caffeine, its calming effect may be offset, leading to an excitatory characteristic instead.
Are There Other Factors Besides Caffeine?
Besides the excitatory substances in tea, other factors might also contribute to insomnia after drinking tea, including:
- Brewing Method: Longer brewing times and higher water temperatures increase the caffeine and theanine content, making insomnia more likely.
- Individual Constitution: People have different constitutions and varying sensitivities to caffeine and theanine. Some may feel excited and unable to sleep even with small amounts of tea, while others may not experience significant effects.
- Time of Tea Consumption: Drinking tea too late in the afternoon or evening can affect sleep quality, not just before bedtime.
How to Avoid Insomnia After Drinking Tea?
To avoid insomnia after drinking tea, consider the following tips:
- Choose Low-Caffeine Teas: White tea, chrysanthemum tea, and lohan fruit tea have lower caffeine content and are suitable for evening consumption.
- Shorten Brewing Time: When brewing tea, try to shorten the brewing time to prevent excessive release of caffeine and theanine.
- Control Tea Intake: Avoid excessive tea consumption, limiting daily intake to no more than 350 milliliters.
- Avoid Tea Before Bed: Refrain from drinking any caffeinated beverages, including tea, coffee, and cola, at least three hours before bedtime.
- Maintain Good Sleep Habits: In addition to mindful tea-drinking habits, develop good sleep practices such as regular sleep schedules and creating a comfortable sleep environment.
Conclusion
Whether tea causes insomnia depends on various factors, including the type of tea, brewing method, time of consumption, and individual constitution. By choosing appropriate teas, controlling intake and timing, and maintaining healthy habits, we can avoid insomnia after drinking tea and enjoy the health benefits it offers.