{"id":29927,"date":"2023-08-08T04:00:00","date_gmt":"2023-08-08T04:00:00","guid":{"rendered":"https:\/\/blog.saatva.com\/?p=29927"},"modified":"2023-12-14T18:12:32","modified_gmt":"2023-12-14T18:12:32","slug":"is-matcha-good-for-sleep","status":"publish","type":"post","link":"https:\/\/www.saatva.com\/blog\/is-matcha-good-for-sleep\/","title":{"rendered":"Is Matcha Tea Good for Sleep?"},"content":{"rendered":"\n<p>Green, black, and white teas are consumed worldwide today\u2014but more recently, matcha tea, a green tea, has earned&nbsp;a reputation as the&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7796401\/\" target=\"_blank\" rel=\"noreferrer noopener\">highest quality tea<\/a>&nbsp;because of its functional ingredients, nutritional makeup, and naturally sweet earthy flavors.&nbsp;<\/p>\n\n\n\n<p>Research published in the journal\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9792400\/\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Current Research in Food Science<\/em><\/a>\u00a0shows that matcha lowers stress and\u00a0<a href=\"https:\/\/www.saatva.com\/blog\/sleeping-with-anxiety\/\" target=\"_blank\" rel=\"noreferrer noopener\">anxiety<\/a>\u00a0levels and slightly improves memory and attention. With a\u00a0<a href=\"https:\/\/www.cdc.gov\/sleep\/index.html\" target=\"_blank\" rel=\"noreferrer noopener\">third of US adults<\/a>\u00a0struggling to get enough sleep, some may turn to\u00a0tea for better shuteye.\u00a0<\/p>\n\n\n\n<p>Is matcha good for sleep? See why many people are&nbsp;<em>going green<\/em>&nbsp;with matcha and whether to add it to your slumber routine.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-what-is-matcha\">What is matcha?<\/h2>\n\n\n\n<p>You\u2019ve probably seen matcha\u2019s eye-catching bright green hues displayed in smoothies, lattes, cookies, cakes, mochi, and many other foods and drinks. In the 1100s, a Buddhist monk introduced\u00a0<a href=\"https:\/\/www.britannica.com\/topic\/matcha\" target=\"_blank\" rel=\"noreferrer noopener\">matcha to Japan<\/a>, which comes from the leaves of the\u00a0<em>Camellia sinensis\u00a0<\/em>plant.\u00a0<\/p>\n\n\n\n<p>Unlike traditional teas, matcha is uniquely made from powdered tea leaves, so the whole leaf is ingested. If you\u2019re a\u00a0<a href=\"https:\/\/www.saatva.com\/blog\/beginners-tea-guide\/\" target=\"_blank\" rel=\"noreferrer noopener\">beginner to tea<\/a>, it helps to know that many tea types are extracted from\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9792400\/\" target=\"_blank\" rel=\"noreferrer noopener\">soaked leaves<\/a>. But, in\u00a0<a href=\"https:\/\/www.britannica.com\/topic\/matcha\" target=\"_blank\" rel=\"noreferrer noopener\">making matcha<\/a>, the tea leaves are steamed, deveined, and finely ground.\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-does-matcha-work\">How does matcha work? &nbsp;<\/h2>\n\n\n\n<p>Matcha is packed with a wide range of potent compounds responsible for its beneficial effects on health. Here are the top compounds in matcha tea.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Catechins:&nbsp;<\/strong>Matcha is rich in catechins, a group of four major compounds with&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7796401\/#B6-molecules-26-00085\" target=\"_blank\" rel=\"noreferrer noopener\">high antioxidant functions<\/a>. EGCG is a type of catechin most abundant in matcha and many other green tea types.&nbsp;<\/li>\n\n\n\n<li><strong>Caffeine:&nbsp;<\/strong>Caffeine works as an antioxidant that may offer&nbsp;<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29225318\" target=\"_blank\" rel=\"noreferrer noopener\">anti-inflammatory<\/a>&nbsp;effects. Compared to other green teas, matcha has a&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7796401\/#B6-molecules-26-00085\" target=\"_blank\" rel=\"noreferrer noopener\">higher caffeine content<\/a>, which adds to its unique flavor and smell.<\/li>\n\n\n\n<li><strong>Phenolic acids:\u00a0<\/strong>Phenolic acids may sound intimidating, but they&#8217;re plant compounds with many health benefits. Gallic acid, ellagic acid, and chlorogenic acid are phenolic acids found in matcha and are known for anticancer, anti-inflammatory, and antibacterial protective benefits.<\/li>\n\n\n\n<li><strong>Rutin:&nbsp;<\/strong>Matcha tea may be one of the richest sources of rutin, an antioxidant. Rutin is important because it works synergistically with vitamin C and may enhance how both work in the cardiovascular system, according to a study in&nbsp;<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32290537\/\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Foods<\/em><\/a>. Rutin may also protect against&nbsp;<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29017142\" target=\"_blank\" rel=\"noreferrer noopener\">diabetes<\/a>.<\/li>\n\n\n\n<li><strong>Quercetin:&nbsp;<\/strong>Another plant chemical and antioxidant, quercetin may help protect&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4745323\/\" target=\"_blank\" rel=\"noreferrer noopener\">brain health<\/a>&nbsp;and may help with&nbsp;<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27633685\" target=\"_blank\" rel=\"noreferrer noopener\">blood sugar balance<\/a>. Matcha\u2019s quercetin content is also higher than regular green tea.<\/li>\n\n\n\n<li><strong>Vitamin C:&nbsp;<\/strong>Vitamin C is an essential antioxidant your body can\u2019t make, so ingesting it through foods and drinks like matcha is crucial.&nbsp;<\/li>\n\n\n\n<li><strong>Chlorophyll:&nbsp;<\/strong>Matcha\u2019s vibrant green color is owed to its chlorophyll contents, which offer powerful anti-inflammatory and antioxidant benefits, according to<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29287463\" target=\"_blank\" rel=\"noreferrer noopener\"><em>&nbsp;Food Chemistry<\/em><\/a>.&nbsp;<\/li>\n\n\n\n<li><strong>L-theanine:&nbsp;<\/strong>Theanine is an amino acid responsible for matcha\u2019s unique&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9792400\/\" target=\"_blank\" rel=\"noreferrer noopener\">umami flavor<\/a>. Combined with caffeine, the duo may do a better job of&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7796401\/#B7-molecules-26-00085\" target=\"_blank\" rel=\"noreferrer noopener\">improving focus<\/a>, attentiveness, and&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6512570\/\" target=\"_blank\" rel=\"noreferrer noopener\">relieving stress<\/a>&nbsp;than on their own.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-the-health-and-sleep-benefits-of-matcha\">The health and sleep benefits of matcha&nbsp;<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-it-s-abundant-in-antioxidants-to-fight-diseases\">It\u2019s abundant in antioxidants to fight diseases<\/h3>\n\n\n\n<p>Oxidants, including reactive oxygen species (ROS) and free radicals, form inside your body naturally. Excess oxidants can lead to oxidative stress and inflammation, which can also happen with\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31997771\/#:~:text=Many%20epidemiological%20and%20clinical%20studies,in%20sleep%20deprivation%2Drelated%20impairments.\" target=\"_blank\" rel=\"noreferrer noopener\">sleep loss<\/a>. <\/p>\n\n\n\n<p>Antioxidants in matcha tea can clear oxidants for optimal health and disease prevention. Matcha\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7796401\/#B6-molecules-26-00085\" target=\"_blank\" rel=\"noreferrer noopener\">has twice as much vitamin C<\/a>\u00a0as traditional green tea, which may help with immune health.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-it-may-help-improve-heart-health\">It may help improve heart health<\/h3>\n\n\n\n<p>Matcha has stopped weight gain, reduced cholesterol, and improved blood sugar levels in animal\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32218277\" target=\"_blank\" rel=\"noreferrer noopener\">studies<\/a>. EGCG may\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9792400\/\" target=\"_blank\" rel=\"noreferrer noopener\">improve fat breakdown<\/a>, which could impact body weight and heart health. <\/p>\n\n\n\n<p>Moreover,\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9792400\/\" target=\"_blank\" rel=\"noreferrer noopener\">theanine ingestion<\/a>\u00a0might assist in lower blood pressure and less inflammation, which could lower the chances of cardiac and metabolic disease.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-it-could-enhance-brain-function-and-lower-anxiety\">It could enhance brain function and lower anxiety<\/h3>\n\n\n\n<p>According to a review in&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9792400\/\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Current Research in Food Science<\/em><\/a>, multiple studies found caffeine to increase alertness and improve brain performance. Additionally, matcha is loaded with polyphenols, active compounds that readily cross the&nbsp;<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7284697\/\" target=\"_blank\" rel=\"noreferrer noopener\">blood-brain barrier<\/a>, exerting brain protection. Its other&nbsp;<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31310779\" target=\"_blank\" rel=\"noreferrer noopener\">brain-boosting<\/a>&nbsp;ingredient, theanine, also may&nbsp;<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28056735\" target=\"_blank\" rel=\"noreferrer noopener\">help your attention span<\/a>.&nbsp;<\/p>\n\n\n\n<p>Further, a small study in&nbsp;<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32218277\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Nutrients<\/em><\/a>&nbsp;looked at matcha\u2019s effect on stress and anxiety, and they gave 39 students 3 grams of matcha or a placebo to drink every day for 15 days. The study found significantly lower anxiety and stress levels compared to placebo.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-it-might-win-you-better-sleep\">It might win you better sleep&nbsp;<\/h3>\n\n\n\n<p>According to a Plant Foods for Human Nutrition study, theanine may offer sleep-enhancing perks, including improving mood and lessening stress and anxiety. Structurally, theanine looks like an excitatory neurotransmitter called glutamate, and it may block\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9017334\/\" target=\"_blank\" rel=\"noreferrer noopener\">glutamate receptors<\/a>\u00a0in the central nervous system, promoting a calming effect.\u00a0<\/p>\n\n\n\n<p>Additionally, theanine could improve sleep disturbances and enhance\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9017334\/\" target=\"_blank\" rel=\"noreferrer noopener\">non-rapid eye movement<\/a>\u00a0(NREM) sleep by promoting relaxation through the enhancement of\u00a0<a href=\"https:\/\/www.saatva.com\/blog\/gaba-for-sleep\/\" target=\"_blank\" rel=\"noreferrer noopener\">GABA<\/a>\u00a0levels. GABA is a neurotransmitter that raises serotonin, a\u00a0<a href=\"https:\/\/medlineplus.gov\/genetics\/gene\/gch1\/\" target=\"_blank\" rel=\"noreferrer noopener\">sleep regulator<\/a>. Remember, matcha\u2019s\u00a0<a href=\"https:\/\/www.saatva.com\/blog\/caffeine-and-sleep\/\" target=\"_blank\" rel=\"noreferrer noopener\">caffeine can disrupt sleep<\/a>, but there are ways to preserve your sleep habits with matcha.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-to-use-matcha-to-improve-your-sleep\">How to use matcha to improve your sleep&nbsp;<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Consider its caffeine content:\u00a0<\/strong>A study in\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28753943\/\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Nutrients<\/em><\/a>\u00a0found that drinking low-caffeine green teas was linked to higher-quality sleep, even after being consumed in high amounts. Teas were consumed in the mornings and evenings. Your safest bet to reap the many health benefits of matcha tea without derailing your sleep may be to enjoy your cup before 3 p.m. if it\u2019s a higher-caffeine matcha. Opt for a low-caffeine matcha if you like sipping tea later in the day.<\/li>\n\n\n\n<li><strong>Combine matcha with other sleep-promoting ingredients:&nbsp;<\/strong>Consider trying this delicious&nbsp;<a href=\"https:\/\/plantbasedwithamy.com\/ginger-infused-matcha-green-tea-latte\/?fbclid=IwAR1ygsaFqKpT4zvdWn4X82eH9pGuJ1OTVVlOPd_LyLoilV6WIJg81Nokbqc\" target=\"_blank\" rel=\"noreferrer noopener\">Ginger Matcha Latte<\/a>&nbsp;recipe that uses milk, a&nbsp;<a href=\"https:\/\/www.saatva.com\/blog\/what-to-drink-before-bed\/\" target=\"_blank\" rel=\"noreferrer noopener\">drink that may help you sleep better<\/a>. Use a low-caffeine matcha when drinking this in the evenings.&nbsp;<\/li>\n\n\n\n<li><strong>Listen to your body:<\/strong>&nbsp;If you\u2019ve added matcha into your day or evening routine, pay attention to any changes to your sleep and adjust how much you drink, when you drink, or the caffeine content as needed.&nbsp;<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-faqs\">FAQs&nbsp;<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-does-matcha-keep-you-up-at-night\">Does matcha keep you up at night? &nbsp;<\/h3>\n\n\n\n<p>Everyone\u2019s body is different; some may be more sensitive to caffeine than others. Matcha teas have a range of caffeine depending on how they\u2019re made. Drinking matcha tea close to bedtime can delay your slumber since caffeine is a known stimulant that stays in your system for\u00a0<a href=\"https:\/\/www.cdc.gov\/niosh\/work-hour-training-for-nurses\/longhours\/mod6\/11.html#:~:text=Caffeine%20is%20a%20stimulant%2C%20and,in%20your%20system%20much%20longer.\" target=\"_blank\" rel=\"noreferrer noopener\">five to six hours<\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-is-matcha-helpful-to-sleep\">Is matcha helpful to sleep?&nbsp;<\/h3>\n\n\n\n<p>Matcha is rich in L-theanine, an amino acid that may boost mood while helping with relaxation, alleviating stress, and promoting calm, which may help sleep. Contrastingly, matcha\u2019s caffeine can disrupt sleep. To reap its benefits without hindering your sleep, it helps to consider its caffeine content and the right time to enjoy it in your daily routine.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-is-matcha-better-than-coffee-for-insomnia\">Is matcha better than coffee for insomnia? &nbsp;<\/h3>\n\n\n\n<p>Matcha may be a better option for improving sleep because it\u2019s naturally lower in caffeine than coffee. If you struggle with\u00a0<a href=\"https:\/\/www.saatva.com\/blog\/tips-for-treating-insomnia\/\" target=\"_blank\" rel=\"noreferrer noopener\">insomnia<\/a>, it could help to drink caffeinated beverages before 3 p.m. or opt for a caffeine-free beverage, like chamomile, at nighttime.\u00a0<\/p>\n\n\n\n<p>The bottom line: Many studies on matcha, green tea, and health benefits have small sample sizes or are animal studies. More studies are needed to confirm if matcha is truly good for improved snoozing.<\/p>\n\n\n\n<p><em>Hungry before bed? Here&#8217;s a&nbsp;<a href=\"https:\/\/www.saatva.com\/blog\/best-snacks-before-bed\/\" target=\"_blank\" rel=\"noreferrer noopener\">list of late-night snacks<\/a>&nbsp;that won&#8217;t ruin your sleep.&nbsp;<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Green, black, and white teas are consumed worldwide today\u2014but more recently, matcha tea, a green tea, has earned&nbsp;a reputation as the&nbsp;highest quality tea&nbsp;because of its functional ingredients, nutritional makeup, and naturally sweet earthy flavors.&nbsp; Research published in the journal\u00a0Current Research in Food Science\u00a0shows that matcha lowers stress and\u00a0anxiety\u00a0levels and slightly improves memory and attention. With [&hellip;]<\/p>\n","protected":false},"author":143,"featured_media":31396,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[389,396],"tags":[],"coauthors":[483],"guest":[],"host":[],"class_list":["post-29927","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sleep-health","category-sleep-food"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/posts\/29927","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/users\/143"}],"replies":[{"embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/comments?post=29927"}],"version-history":[{"count":1,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/posts\/29927\/revisions"}],"predecessor-version":[{"id":31397,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/posts\/29927\/revisions\/31397"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/media\/31396"}],"wp:attachment":[{"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/media?parent=29927"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/categories?post=29927"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/tags?post=29927"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/coauthors?post=29927"},{"taxonomy":"guest","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/guest?post=29927"},{"taxonomy":"host","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/host?post=29927"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}