Should you drink matcha before bed?
Matcha has l-theanine which calms, but caffeine which stimulates. So which wins out when you drink matcha before bed?
That is exactly what we’re going to find out today. We’re going to explore why is it bad to drink matcha before bed and what you can do to prevent sleeplessness.
Let’s get whisking!
Matcha before bed - the caffeine question
Matcha is higher in caffeine than many people think. So when you drink matcha before bed, how much caffeine are you getting? A teaspoon of premium matcha can have as much as 68mg of caffeine. In fact, some people are even replacing their daily coffee with matcha!
Some over-zealous matcha latte lovers (ourselves included) add 2 teaspoons to their latte, which means a matcha can have more caffeine than a cup of coffee at 136mg.
If you’re drinking matcha before bed like this, you’re going to have some serious issues falling asleep !
So why is drinking this tea before bed is not good?
Caffeine blocks adenosine receptors in the brain. Adenosine builds up during the day and makes you sleepy.
A 2013 study in Journal of Clinical Sleep Medicine found that caffeine consumed even 6 hours before bed significantly reduced sleep quality. It’s not about the jitters, its about blocking these adenosine receptors that allow your body to feel tired and fall asleep
Are there benefits of matcha green tea before bed?
The reason you don’t feel the same jittery boost of energy with matcha as you do with coffee is thanks to the l-theanine, and amino acid found almost exclusively in tea that is thought to buffers some of the negative side effects of caffeine.
This is why tea drinkers report having a longer lasting, calm alert feeling that lasts throughout the day, without the crash or jitters normally associated with coffee. But having calm energy and being drowsy are two very different things, and it would appear that despite the theanine, matcha can still keep you up at night.
When should you drink matcha?
Just because you shouldn’t drink matcha before bed doesn’t mean that you shouldn’t drink it in the daytime. There are many benefits of matcha tea, just make sure you drink it in the morning or early afternoon.
In general, if you drink your matcha before 4pm and you don’t overdo it, you should have no problem falling asleep. Just keep in mind, caffeine has a half life, so drinking 400mg at 10am is like drinking 100mg at 6pm, depending on your metabolism.
How to reduce the caffeine in your matcha?
So what can we do about the matcha tea before bed conundrum? Matcha is unique in the world of tea because you are consuming the entire leaf rather than just an extraction. This means you can’t use a cold brewing technique to get around the caffeine.
You can use a latte matcha, which contains half the amount of caffeine compared to ceremonial matcha. These matcha are made from later harvests, and they produce a bolder flavor that pairs perfectly with milk.
Is it good to drink matcha before bed if it’s decaf?
So naturally, people are going to ask can I have matcha before bed if it’s decaf? There are a few different decaffeination methods for matcha, and all leave residual amounts of caffeine in the powder.
So drinking decaf is better than drinking matcha before bed, but it still maintains negligible amounts of caffeine that can keep you awake. If you want to learn more about how matcha is decaffeinated, you can read our guide 👉 What is Decaf Matcha and How is it Made?
The final verdict
So can you have matcha before bed? Of course you can drink whatever you want before bed, but with the elevated caffeine content, drinking matcha before bed will make it harder to fall asleep. It doesn’t have anything to do with the theanine, but rather the blocking of the adenosine receptors that make your body feel tired.
So if anyone asks can I drink matcha before bed, make sure to send them this article! Matcha is delicious, but it’s not worth losing a nights sleep over. Make sure to enjoy your matcha earlier on in the day for guilt free flavor.