7 Surprising Ways Tea Can Transform Your Sleep (Backed by Science)

Night-time can be a pain.

There's so much info out there about the importance of a good night's sleep, and you certainly know the downsides and how it feels when you don't get it. 

Increased stress. Weakened immune system. Irritability. Mood swings. Your whole body, both physically and mentally, suffers.

But that doesn't help encourage your mind and body to fall asleep when it's time to hit the hay.

So, the solutions.

While there's a ton of talk out there about sleep hygiene, time and time again, you'll see the mention of using tea as a sleep aid.

But does it actually work? Can it really help you fall asleep? What does science say?

Well, I'm talking you through everything you need to know with some rather unique and interesting benefits that may just give you what you need to try tea for yourself.

Let's get into it.

What's the science of sleep and tea?

Right off the bat, yes, tea can be an effective way to help you sleep and sleep better than without it. It's not just some old wives' tale – there's real science behind it.

Here's the thing: our sleep cycle isn't just one thing; it's made up of different stages, including REM sleep (where we dream) and deep sleep (NREM).

Both of which are crucial for physical and mental restoration. 

Now, certain compounds found naturally in tea, like L-theanine, EGCG (a powerful antioxidant), and those lovely aromatic compounds that give tea its wonderful smell, can actually interact with our brains and bodies in ways that promote better sleep. 

These compounds can influence everything from our stress hormones to the activity of specific brain receptors. 

This means, at a chemical level, tea is affecting your body in such a way that it helps it fall into a much more natural state, ready for restful, fulfilling, satisfying sleep that can bring even more benefits into every aspect of your life.

Let's dive into this a little more.

7 surprising sleep tea benefits you didn't know about

#1 - Low-caffeine green tea reduces stress hormones

Stress is a major sleep disruptor. 

When we're stressed, our bodies produce more cortisol, making it harder to relax and fall asleep. It's the same hormone that produces the fight-or-flight response. So much of this in your body isn't the ideal sleep state.

In fact, the opposite.

Low-caffeine green tea (LCGT) demonstrates measurable stress-reducing effects through a dual mechanism involving caffeine reduction and theanine optimisation, as shown in a 2017 double-blind crossover study involving 20 middle-aged participants. 

LCGT (with 75-80% less caffeine than standard green tea) was found to achieve a stress-lowering effect through caffeine reduction (by limiting adenosine receptor blockade that typically triggers cortisol release) and something called "Enhanced Theanine Bioavailability."

This essentially means "room-temperature brewing increases theanine extraction while minimising EGCG and caffeine dissolution".

Science aside, this gave drinkers a 12.5% reduction in salivary α-amylase (sAA) - a validated stress biomarker linked to sympathetic nervous system activity.

It also showed 23% fewer sleep disturbances, 34% lower self-reported fatigue scores, and increased slow-wave sleep duration correlated with LCGT intake volume.

All in all, a significant improvement can be made by simply changing the type of tea consumed throughout the day.

#2 - L-Theanine counters caffeine's effects

Green tea, while containing caffeine, also offers a significant concentration of L-theanine, an amino acid known for its calming properties. This powerful combination allows you to enjoy the alertness from caffeine without the jitters or crashes that often follow. 

L-theanine works by modulating the effects of caffeine, promoting relaxation without inducing drowsiness.

A crossover trial, as detailed in a study published in Food Function, investigated the combined effects of L-theanine and caffeine on sleep quality in young adults. 

The study found that while caffeine alone disrupted sleep, the addition of L-theanine mitigated these negative effects, suggesting that L-theanine can indeed reduce the impact of caffeine on sleep. 

Specifically, the research team, composed of scientists from ITO EN and Ehime Prefectural University of Health Sciences, explored the impact of 50mg of L-theanine combined with 30mg of caffeine (roughly equivalent to a cup of coffee) compared to caffeine alone or a placebo. 

They monitored sleep latency (time to fall asleep), sleep duration, and wakefulness after sleep onset. The results demonstrated that the combination of L-theanine and caffeine suppressed the caffeine-induced wakefulness after sleep onset, highlighting the potential of L-theanine to improve sleep quality even when caffeine is consumed.

This isn't just about sleep, though. 

The calming effects of L-theanine can also translate to improved focus and cognitive function. L-theanine can help you maintain a clear and focused mind, even in stressful situations, by reducing anxiety and promoting relaxation. 

It's a synergistic relationship with caffeine – you get the energy boost without the negative side effects.

#3 - Aromatic compounds promote relaxation

Ever noticed how a cup of tea can ease your mind and prepare you for sleep? 

Beyond the warmth and the ritual, science has found that aromatic compounds in teas like jasmine and oolong play a significant role in promoting relaxation. 

These compounds, including linalool, interact with GABA receptors in the brain, which helps calm neural activity and promote deeper sleep.

And as you know, the calmer you are before bed, the easier it is to fall asleep, and the more restful that sleep will be.

A comprehensive review published in PMC explored the intricate relationship between tea consumption and sleep regulation, including the role of aromatic compounds. 

While the review focuses on the broader impact of tea on "sickness sleep" (sleep during stress or illness), it highlights the importance of aromatic compounds in promoting relaxation and improving sleep quality. 

Specifically, it mentions linalool as one of the aromatic substances present in tea, which has been shown to reduce sleep latency and prolong sleep duration in mice significantly.

Okay, I know we're not mice, which means this doesn't directly quantify the sleep latency (time to fall asleep) in humans, but it's a compelling starting point. An interesting foundation to build on for years to come. 

Then again, why not try your own research and see for yourself? 

Even if you get a placebo effect from this information (placebos are scientifically proven to be at least 50% as effective as real medicine), that's still a lot of benefit that helps promote a better night of sleep.

#4 - Tea supports the brain-gut axis for restorative sleep

This one's fascinating.

Scientists are increasingly recognising the connection between our gut health and our sleep. It's called the brain-gut axis. When we're under stress, tea polyphenols can actually help regulate this axis, promoting what's sometimes referred to as "sickness sleep." 

Now, this might sound strange, but "sickness sleep" is a restorative state where the body can focus on repairing cellular damage and rebalancing energy metabolism. 

Studies in C. elegans (a type of worm) have even linked this mechanism to a longer lifespan under stress. It's truly amazing how interconnected everything is.

#5 - EGCG enhances sleep architecture

EGCG, a powerful catechin found in green tea, has been shown to extend REM sleep duration and provide a sedative effect. 

REM sleep is critical for cognitive function, memory consolidation, and emotional regulation. EEG data from these studies also revealed that EGCG helped stabilise sleep patterns, reducing nighttime awakenings.

So, it's well worth trying. 

All Japanese teas, like green tea, matcha, and so on, have the highest concentrations of EGCG, but most teas made with white tea will have levels of EGCG to some degree. Just check the manufacturer or supplier notes.

#6 - Tea improves sleep quality in middle-aged adults

As we age, our sleep patterns often change, and many middle-aged adults struggle with sleep disturbances. It's just common knowledge that our ability to fall and stay asleep worsens.

However, it's not a losing battle. 

A 2017 study found that middle-aged individuals who drank low-caffeine green tea (LCGT) nightly experienced a significant reduction in stress levels and improved sleep quality compared to those who drank standard green tea (SGT). 

It's the same science as I mentioned above, where LCGT consumption led to a significant decrease in salivary α-amylase activity (sAA), a stress marker, as well as a tendency towards shorter early morning awakening times. 

#7 - Tea reduces "invisible fatigue" 

"Invisible fatigue" is that nagging feeling of exhaustion that doesn't always appear on blood tests or other standard medical assessments. 

It's often linked to chronic stress and poor sleep. 

Interestingly, regular consumption of LCGT has been shown to lower self-reported fatigue scores by 34% in care workers – a group particularly vulnerable to this type of fatigue. 

Researchers believe this benefit is due to theanine's ability to stabilise cortisol rhythms, preventing the chronic exhaustion associated with poor sleep.

So, as you can see, while drinking tea won't cure you as some kind of magic miracle drink, when included as a part of a proper sleep hygiene routine, it can bring some serious benefits into your life.

How to choose the right tea for sleep

When aiming for a good night's sleep, the type of tea you choose really matters. 

All teas come from the Camellia sinensis plant, but how they're processed affects their caffeine levels and the concentration of those beneficial compounds we talked about. 

Green, white, oolong, and black tea all contain caffeine, although green and white teas generally have the least. 

If you're particularly sensitive to caffeine, I highly recommend opting for low-caffeine green tea or completely caffeine-free herbal teas. 

Herbal teas aren't technically "tea" in the true sense, as they don't come from the Camellia sinensis plant, but they can still be incredibly helpful for sleep. 

Chamomile, lavender, passion flower, and peppermint are some popular choices. That said, it's really up to you, and it's a good idea to experiment to see what works.

Your body is your own, and what works for one person may not work for the next. If super-fruity and chill help you wind down, then great. If something plain and simple gives you the best results, then even better.

As a rule of thumb, no matter what tea you choose, avoid adding sugar or artificial sweeteners, as these can actually interfere with sleep. 

Steeping time and water temperature also play a role (we have a guide on the blog for how to master this perfectly).

However, generally speaking, using slightly cooler water and shorter steeping times can minimise caffeine extraction while preserving theanine and antioxidants.

Wrapping up

And there we go - seven surprising ways tea can enhance your sleep, all backed by science. 

From reducing stress hormones to promoting relaxation and even supporting a healthy gut-brain axis, the benefits of tea for sleep are truly remarkable. 

All that remains now is to get out there and try it for yourself.

And hey, if you're looking for a little nudge in the right direction, check out Cydno Sleep Tea. 

Designed specifically for a delicious and convenient way to experience the sleep-enhancing benefits of tea, our carefully curated blends are designed to promote relaxation and restful sleep. 

Visit their website at Cydno to learn more and discover the perfect tea for your nighttime routine.