Does Matcha Affect Sleep?

Yes, matcha may affect sleep because it contains caffeine, a stimulant.

Reasons

• Matcha is a powdered green tea with a relatively high caffeine content (about 70mg per cup). Caffeine blocks adenosine receptors in the brain. Adenosine is a chemical that promotes sleep, so caffeine can potentially cause difficulty falling asleep, reduced sleep quality, or nighttime awakenings.
• Caffeine has a half-life of about 5-6 hours, meaning its effects can persist into the night if consumed close to bedtime.

Key Components in Matcha

• Caffeine: Matcha typically contains more caffeine than regular green tea (about 30-50mg per cup) but less than coffee (about 95mg per cup). The exact amount depends on the concentration and serving size.
• L-theanine: Matcha also contains this amino acid, which promotes relaxation and reduces stress, potentially partially counteracting caffeine's stimulating effects. However, caffeine's overall stimulating effect often dominates, especially in caffeine-sensitive individuals.

Degree of Impact on Sleep

• Mild Impact: Consuming a small amount (e.g., one cup) may cause only minor sleep disturbances, especially if consumed in the afternoon or evening.
• Significant Impact: Consuming large amounts or drinking it close to bedtime (e.g., within 2-3 hours) is more likely to cause insomnia, light sleep, or early awakenings.
• Individual Differences: The impact may be more pronounced in people sensitive to caffeine, pregnant women, or those with sleep disorders.

Health Recommendations

• To protect sleep quality:
  • Avoid consuming matcha or other caffeinated beverages 4-6 hours before bedtime.
  • Choose low-caffeine alternatives, such as herbal teas.
  • If you must consume it, limit the serving size (e.g., half a cup) and observe your body's reaction.
• Long-term, moderate matcha consumption (1-2 cups daily) offers health benefits (e.g., antioxidants), but it should be balanced with sleep needs.