Can I drink green tea in the evening

Green tea in the evening, a good idea?

Green tea is a popular drink with many health benefits.

Drinking it in the evening is a new trend. Proponents say that consuming green tea in the evening will help them get a better night's sleep and wake up more rested the morning after.

However, drinking green tea in the evening also has some disadvantages and is therefore not an option for everyone.

This article will help you decide if drinking green tea in the evening can help you.

Table of Contents

Benefits of drinking green tea in the evening

Green tea contains various beneficial plant compounds. Drinking in the evening can not only improve sleep, but also offer some additional health-promoting properties.

Soothing ingredients in green tea

Green tea is made from the leaves of the Camellia sinensis plant, which is enriched with beneficial plant substances.

These can be divided into three main categories:

  • Catechins. This group of antioxidants includes epigallocatechin gallate (EGCG) and epigallocatechin (EGC). They are considered to be the main reason for green tea's powerful medicinal properties (1).
  • Caffeine. This stimulant is also found in coffee, chocolate, and other teas. It can boost nerve cell function, improve mood, reaction time, and memory (2).
  • Amino acids. The most common amino acid found in green tea is theanine, which is believed to improve brain function, reduce stress, and promote relaxation (3, 4, 5).

These compounds work together to achieve the many health benefits of green tea, including improved brain function, weight loss, potential protection against cancer, and a lower risk of type 2 diabetes and heart disease (6, 7, 8, 9, 10) .

Green tea and its influence on sleep

Green tea can also help promote sleep quality and quantity.

Theanine is considered to be the most important sleep-promoting compound in green tea. It works by breaking down stress-related hormones and the neural excitation in your brain, which allows your brain to relax (3, 11, 12, 13).

There is evidence that drinking 3-4 cups (750-1,000 ml) of low-caffeine green tea can reduce levels of stress markers and improve sleep quality (3, 14).

However, there are no studies that have examined the effects of green tea exclusively at night.


Green tea contains several beneficial botanicals that are linked to various health benefits. The thine content in particular can help you relax and improve the quality of your sleep.

Cons of drinking green tea in the evening

There are a few downsides to drinking green tea in the evening as well.

Green tea contains caffeine

Green tea contains some caffeine. This natural stimulant promotes a state of arousal, alertness, and focus, and reduces feelings of fatigue - all of which can make it difficult to fall asleep (15).

One cup (240 ml) of green tea provides about 30 mg of caffeine, or about 1/3 of the caffeine in a cup of coffee. The extent to which caffeine works depends on your individual sensitivity to this substance (14).

Since the effects of caffeine can take up to 20 minutes and up to 1 hour to be fully effective, drinking caffeinated green tea at night can affect your ability to sleep (16).

Although some evidence suggests that the theanine in green tea counteracts the stimulatory effects of caffeine, people who are sensitive to caffeine may still experience trouble sleeping, depending on the amount of green tea they consume (5).

For this reason, people who are particularly sensitive to caffeine can benefit from drinking a low-caffeine green tea. Pouring the tea with water that is not that hot (not boiling) can help reduce the total caffeine content (3, 14).

Green tea can increase nighttime awakening.

Drinking fluids before bed can increase your need to go to the bathroom at night.

Having to get up in the middle of the night to use the toilet can interrupt sleep, leaving you feeling tired the next day.

Night urination is particularly likely if you are drinking fluids and consuming caffeinated or alcoholic beverages less than two hours before bed, the diuretic effects of which can increase urine production (17).

Finally, there is currently no evidence that drinking green tea at night is more beneficial for sleep than drinking it during the day. Therefore, it may be better to drink it throughout the day or at least two hours before bed.


Green tea contains some caffeine, which can make it difficult to fall asleep. Drinking this tea before bed can also result in going to the bathroom at night. This can interrupt your sleep and make you wake up unrestrained in the morning.

The bottom line

Green tea can offer a number of health benefits, including better sleep.

However, if you drink it in the evening, especially in the two hours before bed, it can make it harder to fall asleep. It can also lead to an increased urge to urinate at night, which can further affect the quality of sleep.

Hence, it may be best to drink this drink during the day and early evening. This maximizes the positive health and sleep-promoting effects of green tea while limiting its negative aspects. At Lebepur you will find an excellent organic matcha green tea. When choosing this tea, we attached great importance to sustainable and fair cultivation. At the same time, we have optimized the shading of the tea in order to achieve a much higher catechin content in comparison.


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