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Tea Can Aid Sleep: Doctor Reveals 4 Keys to Reducing Caffeine Intake

From Liberty Times · () Chinese

Translated from Chinese, summarized and contextualized by DistantNews.

At a glance

News Named sources Context piece
  • Tea contains caffeine, but also L-theanine, which helps relax and reduce anxiety, mitigating caffeine's stimulating effects.
  • Different teas have varying caffeine levels, with black tea generally having the most and green tea the least.
  • To enjoy tea without disrupting sleep, avoid the first steep, limit steeping time, stop drinking tea by 3 p.m., and observe personal tolerance.

While many worry about coffee's impact on sleep, tea also contains caffeine, though its effects can be managed, according to Liu Bo-ren, president of Kobot Clinic.

Tea leaves contain not only caffeine and theophylline, but also L-theanine, which helps relax, reduce anxiety, and can also mitigate the stimulation of caffeine.

— Liu Bo-renLiu Bo-ren, president of Kobot Clinic, explaining the components of tea and their effects.

Tea's unique benefit lies in L-theanine, an amino acid that promotes relaxation and reduces anxiety. This compound can temper the stimulating effects of caffeine and theophylline, another substance found in tea. While caffeine is the primary stimulant, theophylline can cause palpitations if consumed in excess. L-theanine helps maintain a state of alert relaxation.

Caffeine blocks the brain's fatigue signals and is the main source of alertness.

— Liu Bo-renDescribing the role of caffeine in tea.

Caffeine content varies by tea type: green tea has about 10-20 mg per 100 ml, oolong tea 12-25 mg, and black tea 20-40 mg. Generally, more fermented teas release more caffeine. However, even green tea can release significant caffeine if steeped for too long.

L-theanine is considered the secret weapon in tea leaves, helping to relax the mood, reduce anxiety, and mitigate the stimulation of caffeine on the nervous system, allowing people to maintain a state of alertness but relaxation.

— Liu Bo-renHighlighting the benefits of L-theanine in tea.

To minimize caffeine's impact on sleep, Liu suggests several strategies. Discarding the first steep, which has a higher caffeine concentration, can reduce intake. Limiting steeping time to under five minutes and avoiding prolonged immersion prevents the release of more caffeine and bitter compounds. Additionally, he recommends stopping tea consumption by 3 p.m. due to caffeine's 4-6 hour half-life. Individuals sensitive to caffeine should observe their body's reaction and consider caffeine-free herbal teas like chamomile or rooibos if even green tea causes issues.

If you are sensitive to caffeine, it is recommended to discard the first steep and start drinking from the second steep. This can effectively reduce caffeine intake while retaining the soothing effect of L-theanine.

— Liu Bo-renAdvising on how to reduce caffeine intake from tea.
DistantNews Editorial

Originally published by Liberty Times in Chinese. Translated, summarized, and contextualized by our editorial team with added local perspective. Read our editorial standards.

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