Tea can make you sleepy due to its L-theanine content, which promotes relaxation and reduces stress, combined with the presence of caffeine that can lead to a subsequent drop in energy levels, especially in sensitive individuals or when consumed in larger amounts.
Many people drink tea for an energy boost, only to find themselves feeling unexpectedly sleepy. While tea contains caffeine, several compounds in tea can actually promote relaxation and drowsiness. Understanding these effects can help you choose the right tea for your needs.
The Relaxing Effects of L-Theanine
One of the main reasons tea can make you sleepy is because it contains L-theanine, an amino acid that promotes relaxation without drowsiness. L-theanine works by:
- Increasing alpha brain waves associated with relaxation
- Boosting GABA, serotonin and dopamine levels
- Counteracting caffeine’s jittery effects while maintaining alertness
This unique combination explains why tea provides calmer energy than coffee. Green tea is particularly high in L-theanine, with about 25mg per cup compared to black tea’s 5-10mg. Cold brewing green tea may preserve even more of these beneficial compounds.
Caffeine Content in Different Teas
| Tea Type | Caffeine (per 8oz) | L-theanine (per 8oz) |
|---|---|---|
| Black Tea | 40-70mg | 5-10mg |
| Green Tea | 20-45mg | 20-25mg |
| White Tea | 15-30mg | 10-15mg |
| Herbal Tea | 0mg | Varies |
Herbal Teas That Promote Sleep
Many caffeine-free herbal teas contain compounds that directly support relaxation and sleep:
Chamomile Tea
Chamomile contains apigenin, an antioxidant that binds to GABA receptors in the brain similarly to anti-anxiety medications. Studies show chamomile can improve sleep quality when consumed regularly.
Valerian Root Tea
Used for centuries as a sleep aid, valerian root increases GABA levels in the brain. It has a strong earthy flavor that some find unpleasant, so blending it with mint or honey can help.
Lavender Tea
The linalool in lavender has sedative effects when consumed as tea or inhaled. Combining lavender with chamomile creates a powerful sleep-promoting blend.
Why Caffeinated Tea Can Still Make You Tired
Even caffeinated teas might make you sleepy because:
- The L-theanine counteracts caffeine’s jittery effects
- Dehydration from caffeine can cause fatigue
- Blood sugar crashes after initial energy boost
- Individual caffeine sensitivity varies greatly
If you’re sensitive to caffeine but enjoy tea, consider switching to lower-caffeine options like white tea or fruit-infused white teas in the afternoon.
Timing Your Tea for Optimal Energy
To avoid unwanted sleepiness:
- Drink caffeinated teas before 2pm
- Switch to herbal teas in the evening
- Avoid adding sugar which can cause energy crashes
- Stay hydrated with water between cups of tea
Remember that tea affects everyone differently. Pay attention to how your body responds to different types at various times of day to find your perfect balance between energy and relaxation.
