Many people like to savor a cup of fragrant tea, especially in the hot summer, tea can help us cool down and refresh our minds. However, some people also report that they find it difficult to fall asleep and experience insomnia after drinking tea. So, does drinking tea really cause insomnia? What is the scientific truth behind it? Let's find out today.
Excitatory substances in tea
Tea is rich in caffeine, theanine and other excitatory substances, which can stimulate the central nervous system and keep people awake. If tea, especially strong tea, is consumed before bedtime, the excess caffeine and theanine will cause the brain to be continuously excited, making it difficult to enter the sleep state.
- Caffeine: Caffeine is a purine alkaloid, which has the effects of excitation of the central nervous system, refreshing the mind, diuretic and so on. The caffeine content in tea is generally between 2%-5%, with green tea having the highest content, followed by black tea, oolong tea and white tea.
- Theanine: Theanine is an amino acid with calming, nerve-soothing and anxiety-relieving properties. However, theanine's sedative effects may be counteracted by the action of caffeine, which instead exhibits euphoric properties.
Are there other influences besides caffeine?
In addition to the stimulants in tea, a number of other factors may contribute to insomnia after drinking tea, for example:
- The way the tea is brewed: The longer the brewing time and the higher the water temperature, the higher the caffeine and theanine content in the tea, the more likely to cause insomnia.
- Personal Fitness: Everyone has a different constitution and is sensitive to caffeine and theanine in different ways. Some people will feel excited and difficult to sleep even with a small amount of tea, while others will have no noticeable effect.
- Tea time: In addition to not drinking tea before bedtime, drinking tea too late in the afternoon or evening may also affect the quality of sleep.
How to avoid insomnia after drinking tea?
To avoid insomnia after drinking tea, we can pay attention to the following points:
- Choose a tea that is low in caffeine: White tea, chrysanthemum tea, rooibos tea and other teas are low in caffeine, making them suitable for consumption in the evening.
- Shorten the brewing time: When brewing tea, try to keep the brewing time as short as possible to avoid excessive release of caffeine and theanine in the tea.
- Control the amount of tea consumed: Avoid excessive consumption of tea, which should be limited to 350 milliliters per day.
- Avoid drinking tea before bedtime: Any caffeinated beverages, including tea, coffee, and cola, should be avoided for at least 3 hours before bedtime.
- Maintain good sleep habits: In addition to paying attention to tea drinking habits, you should also develop good sleeping habits, such as regular work and rest, create a comfortable sleeping environment.
concluding remarks
Whether or not drinking tea will cause insomnia depends on a variety of factors such as the type of tea, the brewing method, the time of drinking tea and personal constitution. As long as we pay attention to choosing the right tea, controlling the amount and time of tea drinking, and maintaining good habits, we can avoid insomnia after drinking tea and enjoy the health benefits of tea.
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