Green Tea Before Bed

rest better

Is green tea before bed a great way to sleep better? Or, could it pose a risk that you may end up regretting later on? Scroll on to find out.

*green tea* before bed: sleep hack or hype?

It’s half-nine, you’re winding down for the night, and you fancy something warm to drink before bed. You’ve heard green tea’s a healthy choice, maybe even a sleep booster. But does it actually help you nod off, or are you just sipping fancy leaves and lying to yourself?

Let’s spill the (green) tea.

first things first: what’s in green tea?

Green tea is packed with antioxidants (great for your skin and general health), and it contains something called L-theanine – an amino acid that promotes relaxation and calm (1). Sounds perfect for bedtime, right?

Well… yes and no.

the caffeine catch

Green tea does contain caffeine. Not loads – and way less than coffee – but enough to give some people a gentle buzz, especially if you're sensitive to it.

If you’re someone who can neck an espresso and sleep like a log, green tea before bed probably won’t faze you at all. But if caffeine keeps you wired, you might want to swap it out for decaf green tea in the evening.

so… can green tea help you sleep?

In short – it can, especially if it’s decaf. Thanks to L-theanine, green tea could help you unwind, lower those stress levels, and ease into sleep mode. Some people find it part of a nice bedtime ritual: calming, cosy, and caffeine-light.

But don’t expect miracles. If you’re lying awake on an ancient, squeaky mattress, no amount of green tea is going to save you.

the perfect bedtime wind-down (with or without green tea)

Green tea can be a lovely part of your bedtime routine, but it works best when paired with the basics. Just to refresh your memory, we’ve included these bedtime routine staples below:

A comfy, supportive mattress – because aches, overheating and tossing about are sleep thieves on the prowl. (We can help with this one!)
A cool, quiet bedroom – your body needs a drop in temperature to be able to drift off properly.
Low lighting and zero screens – swap your phone for a book or a podcast.
Routine – your body loves a bit of structure. Try to hit the hay at the same time each night.

And of course, if green tea helps you chill? Brilliant. Just go for a low- or no-caffeine version and keep it an hour or so before bed.

green tea before bed FAQs

Some of you may have a few lingering questions on the topic of green tea before bed. Let’s try and address them now!

How much caffeine is in green tea?

A typical cup of green tea has around 25–30mg of caffeine — much less than coffee, but still enough to keep some people alert (2). If you’re the type who gets jittery after a Coke or a strong brew, you’ll want to switch to decaf green tea at night.

When’s the best time to drink green tea before bed?

If it works for you, try sipping a cup about an hour before bed. Just give yourself time to wind down — and nip to the loo before lights out. (Green tea can be a bit of a diuretic.)

What type of green tea is best at night?

Decaffeinated green tea or blends with added ingredients like chamomile or lemon balm are your best bet before bed. Avoid matcha at night — it’s got even more caffeine than regular green tea (3).

Can green tea replace other sleep aids like magnesium or herbal teas?

Green tea can be part of a relaxing bedtime routine, but it’s not a miracle fix. If sleep’s a regular struggle, you might benefit more from magnesium, herbal teas, or simply improving your sleep environment — like upgrading your mattress and cutting out screen time.

I drank green tea before bed and couldn’t sleep — what gives?

You’re probably sensitive to caffeine, and even that small amount gave your system a boost. Don’t worry — try switching to a decaf version or opt for something caffeine-free altogether like chamomile or rooibos next time.

a cuppa’s great, but don’t forget the mattress

Green tea might give you a soothing moment of calm before bed, but if your mattress isn’t cutting it, your sleep will still suffer. Overheating, back pain, endless tossing and turning – none of that can be fixed with a cuppa.

If you're looking to upgrade your sleep setup, we’ve got a range of breathable, supportive mattresses designed to help you relax properly – tea or no tea.

Pop the kettle on, then have a browse. Your best night’s sleep could be just one brew and one mattress away. Until next time, eve Sleep.