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Caffeine in tea can play a refreshing role, it makes people excited and wide awake. The content of caffeine in tea depends on many factors, such as variety of tea, and its growth conditions, picking season, picking standards, processing cycle as well as brewing methods.
For physical, lifestyle and other reasons, everyone has different tolerance to caffeine. So, we can see some people have difficulty falling asleep at bedtime after drinking up a cup of tea while other tea lovers who drink tea frequently don’t have that problem.
Insomnia won't disturb you if you drink tea in these ways:
1. Drink tea 3-5 hours before bedtime
Suppose you go to bed at 11 p.m., then you should drink tea before 8 p.m. (at least 1 hour after meal), which will not affect your sleep at night. For healthy adults, caffeine starts to function in the body in less than an hour, and a moderate dose of caffeine can disappear within 3 to 4 hours.
2. Pour away tea infusions twice
Caffeine is easily soluble in hot water, and about 70% - 80% of it can be dissolved into the hot water brewed for 2 minutes. To avoid losing sleep, pouring away tea infusions twice will be helpful.
3. Drink weak tea
Caffeine needs to reach a certain amount to play a role, while the body generally has a certain degree of tolerance to caffeine. Common as cola, coffee and chocolate are, they all contain caffeine. So in general, the amount of caffeine in weak tea is limited, which has a minor impact on sleep.
4. Drink tea with a higher degree of fermentation
For example, because of fermentation, tea polyphenols in black tea are converted into polyphenols, theaflavins and other polyphenols, which reduce their irritation to the stomach. Such polyphenols oxidation products are very easy to interact with caffeine, so it can reduce the direct intake of caffeine during drinking tea, thus indirectly reduce the risk of insomnia.
5. Have some sweet dessert
When you drink too much tea occasionally, you do need to eat some sweet dessert in case of tea drunk.
6. Drink tea with sweet taste
Sweet taste of tea is mainly formed of soluble sugar such as monosaccharide and disaccharide, and sweet amino acids like theanine. A large number of studies have shown that theanine has a good health effect in neuroprotection, sedation and mood regulation. This effect is helpful for sleep and doesn't cause any side effect. For example, the content of theanine in white tea with sweet scent is top among the six types of tea.
7. Drink aged tea
Aged tea is relatively mild and less stimulating. Green tea contains abundant caffeine and tea polyphenols, which have obvious stimulating effect on the nerves. While black tea, Shu Pu'erh, and aged white tea will help sleep.