Recently, there has been much attention and debate about matcha tea. Its popularity from the eastern to the western part of the world has grown significantly and is expected to grow at a 4.7% compound annual growth rate (CAGR) by 2025. Additionally, a research found that matcha has 15% more health benefits than traditional green tea. Common matcha benefits include energizing the body, detoxification, burning fat, improving metabolism, and enhancing mood.
However, there is an elephant in the room. Matcha contains caffeine which is a stimulant. Stimulants keep you awake. So, will matcha keep you awake? To answer this question, let’s explore vital components found in matcha and how they may affect your sleep quality. This post also answers whether you should drink matcha before bedtime.
How Does Matcha Tea Affect Sleep Quality?
First, let’s focus on the caffeine content in matcha. The caffeine content in matcha is much higher than in green tea and much less than in coffee. On average, a cup of coffee contains 100-140 mg of caffeine, while the same cup of matcha has about 70mg of caffeine. Usually, when caffeine is consumed, it prevents the rise of melatonin levels. Melatonin is a natural hormone the brain produces to help manage sleep-wake cycles.
However, the caffeine in coffee is extremely high; therefore, it easily causes sleeping difficulty. Additionally, it causes jitters (a spike in energy followed by a crash). However, matcha’s caffeine levels are lower and contain another significant compound, i.e., L-Theanine. It reduces cortisol levels, causes a slow release of energy into the body, and keeps you calm for longer. In brief, matcha brings about calm alertness. Therefore, it puts you in a state of wakeful relaxation.
Besides, medical experts suggest that amino acids and L-theanine found in matcha can alter caffeine’s stimulating effect and disrupt your sleep-wake cycles. That means matcha can improve your sleep quality despite keeping you calm and alert for an extended period.
Read here why matcha is a coffee replacement.
Can I Drink Matcha Before Bedtime?
People react differently to the levels of caffeine they drink: caffeine intensity varies widely among individuals. Some people experience anxiety and loss of sleep from relatively small amounts of caffeine. Therefore the answer can be a YES or a NO, depending on an individual's time and the amount of matcha they take.
However, here is a simple guide you should use to determine when it’s good to drink matcha:
- DRINK MATCHA BEFORE BEDTIME if you’re used to caffeine before sleep. It will even help you sleep better and feel more relaxed.
- DON’T DRINK MATCHA BEFORE BEDTIME if you’re sensitive to caffeine. It will affect your sleep cycles which could go further to affecting your daytime functions or productivity. However, you may consider drinking matcha 7-8 hours before bedtime.
Read here for more about the best time to drink matcha.
How Long Will Matcha Keep You Awake?
As outlined above, caffeine found in matcha is less (about 50% lower than in coffee) but lasts longer in the body because it’s absorbed into the bloodstream slowly. Matcha lasts in the body for about 6-7 hours.
When Should You Drink Matcha Green Tea to Be Awake?
The best time to drink matcha is anytime you want to be awake and alert. There is no specific time to drink matcha; it all depends on your goal.
However, drinking matcha in the morning is a good option as it will energize you as you start your day. Besides, the caffeine in matcha improves your cognitive performance as you undertake tasks throughout the day. Additionally, matcha is a viable drink option in the afternoon (a pick-me-up drink) if you feel your energy levels are low yet you want to remain productive.
Bottom-line
Matcha is the ideal drink when you want to be alert for an extended period without experiencing caffeine jitters. Besides, it could help you improve your sleep quality if drunk in reasonable quantities. However, if you experience any sleep disruption from drinking matcha, avoid it 7-8 hours before bedtime.
Above all, the quality of the matcha you drink matters a lot. Therefore, consider buying organic matcha powder to get all these Matcha benefits.
References
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