What is the recommended amount of green tea to sleep?

What is the recommended amount of green tea to sleep? It’s a good question — especially if you’re reaching for a soothing cup at night. While green tea is often praised for its calming benefits, it also contains caffeine. So how much is just right before bed? Let’s dig in. 😴🍵

Can green tea help you sleep?

In small amounts, yes. Green tea contains **L-theanine**, a natural amino acid that promotes relaxation without making you drowsy. It helps reduce anxiety and encourages a calm, focused mind — perfect for winding down.

However, green tea also contains caffeine — usually around 25–30 mg per cup. That’s about half of what you’d get in black tea, and far less than coffee, but it can still affect sensitive sleepers.

So, what is the recommended amount of green tea to sleep better?

If you’re drinking green tea specifically to help with sleep, the **recommended amount is 1 cup**, and ideally no more than **2 cups** in the evening. Sip it about **1–2 hours before bed** to allow time for your body to relax and for the caffeine to wear off.

If you’re especially caffeine-sensitive, choose **decaffeinated green tea** or **switch to herbal alternatives** like chamomile, rooibos, or our favourite night-time pick — jasmine green tea with lower caffeine and calming aroma 🫖

Best green teas for evening relaxation

Not all green teas are created equal when it comes to bedtime. Some options are naturally lower in caffeine and higher in L-theanine:

• Jasmine Green Tea – Fragrant and soothing
• Genmaicha – Roasted rice balances the caffeine, making it easier on your system
• Decaf Sencha – All the flavour, none of the buzz

You can browse our calming green tea options right here.

Tips for better sleep with green tea

If you want to enjoy green tea without sabotaging your sleep, keep these tips in mind:

• Time it right: Drink it at least 1–2 hours before bedtime
• Keep it light: Stick to 1 cup if you’re sensitive to caffeine
• Hydrate earlier: Too much liquid right before bed can interrupt sleep with late-night bathroom trips 🚽

Looking for more science behind tea and sleep? Here’s a short article from The Sleep Foundation explaining how teas affect your rest.

Final thoughts: Green tea and better rest

So, what is the recommended amount of green tea to sleep without tossing and turning? Just **one small cup**, about an hour or two before bedtime, is often enough to enjoy the relaxing effects without the caffeine jitters.

And if you’re not quite ready for sleep? Well — you can always have another cup in the morning 😉