Green tea and sleep: the effect of green tea on sleep. How tea affects sleep and overall well-being

Fluid intake is an essential part of the diet. However, not only water is supposed, but also a lot of other drinks, each of which has a different effect on the well-being and condition of the body, the quality of sleep.

It is important to know what properties this or that drink has in order to avoid such unpleasant phenomena as insomnia, fatigue, irritability, etc.

Tea

There are many varieties and varieties of this drink. Tea is known all over the world, and today everyone can choose it according to their taste. For example, in order to cheer up and tune in to an active working day, it is better to drink a cup of fragrant black long leaf tea. Green varieties are suitable for those who play sports, follow their figure and lead a healthy lifestyle. White is ideal for scattered people, as well as for those whose work activities require a high concentration of attention. However, we should not forget that all types of tea are stimulants, so if you drink more than 4-5 cups a day, insomnia may develop. All this is reinforced by the fact that, according to scientists, black and green tea contain caffeine, a powerful stimulant.

Making a choice in favor of tea, you need to remember not only its positive qualities, but also its negative ones. You should know that:

• only fresh natural tea is good for health and has a beneficial effect on the body;
• green tea with extracts of flowers and herbs contains a large amount of vitamins, essential oils and helps to strengthen the immune system;
• the substances contained in the tea leaves are highly concentrated and have a rapid effect on the body;
• when choosing tea with additives, you should pay attention to the fact that some substances can cause allergic reactions, problems with pressure and cardiovascular activity;
• The right sort of tea can both set you up for work and help you relax and fall asleep.

Coffee

Contrary to popular belief, coffee is gentler on the body and in some cases even helps you fall asleep. The effect of this drink on the human body is individual in each case. Some people drink coffee to cheer up, and some people drink it to fall deeper into sleep. The effect and effect on the body depends on the type and variety of coffee.

At the same time, the drink to some extent provokes the accumulation of toxins and, with frequent use, can weaken the nervous system and lead to sudden mood swings.

Special care should be taken when drinking coffee for people with disorders of the cardiovascular system and fluctuations in blood pressure. They are advised to drink coffee with milk or cream. This will reduce the risk of developing sleep disorders.

Mineral water and juice

You should know that only natural juices are healthy. Nectars and other juice-containing products are best consumed no more than three times a week to avoid the development of diabetes.

Mineral water and freshly squeezed juice help cleanse the body of toxins and salts. This makes it easier before bedtime and helps you fall asleep faster. Carrot, banana, tomato, pumpkin, plum, peach juices, as well as unsweetened berry fruit drinks, are suitable for calming.

Mineral water has a beneficial effect on the gastrointestinal tract, which is important for healthy sleep.

List of drinks to help you sleep:

• hot chocolate, cocoa;
• mint and chamomile tea;
• warm milk.

Drinks that adversely affect sleep:

• tea and coffee (with frequent use of a low-quality product);
• alcohol (contributes to anxiety, poor health);
• energy drinks containing substances such as caffeine, taurine, guarana extract.

Tea contains caffeine, which has a negative effect on sleep. Caffeine is widely used to boost energy for a variety of tasks, but scientific studies show that caffeine doesn't actually boost energy, it only restores the condition aggravated by sleep deprivation.

Drinking caffeine just before bed can disrupt sleep, causing insomnia, which in turn can negatively affect health and function, as well as the immune system. Michael Breus, an expert in sleep medicine, notes that caffeine can stay in the body for up to 12 hours after ingestion and recommends not consuming caffeine 4-6 hours before bedtime.

Benefits of tea over coffee for sleep

Research published in 2000 comparing tea and coffee consumption showed that tea consumption was more beneficial to the body and less disruptive to sleep than coffee, possibly due to its lower caffeine content. An interesting fact is that tea, like coffee, gives strength, despite the low content of caffeine.

In certain cases, drinking tea can have a positive effect on sleep. Some teas are high in L-tannin, an amino acid that promotes relaxation and plays an important role in promoting healthy sleep. One study found that the antioxidants found in green tea can partially prevent the damage from sleep apnea (sudden cessation of breathing during sleep), although it is still not clear whether tea has the ability to completely prevent or cure this disorder. .

, which are prepared from a wide variety of plants, have a different effect on sleep; some of them disrupt sleep while other strains improve or have no effect. Many herbal teas (with the exception of ) are caffeine-free, making them a good choice for late-night teas. However, herbal teas contain stimulants other than caffeine, which can interfere with sleep.

Herbs that may have a positive effect on your sleep and/or cure sleep disorders include, for example, valerian and kava, which have been researched in depth, as well as chamomile, lavender, lemon balm, and passionflower. However, valerian and kava are strong medicines not necessarily safe to drink daily, while many other herbs such as lemon balm and chamomile are generally safe. Despite the not fully confirmed effect, chamomile remains one of the most beloved ingredients that are added to tea, drunk before bedtime for relaxation.

All people are divided into two categories: some love coffee, others cannot live without tea. Today we will talk about tea. This drink contains caffeine, which makes tea no less invigorating than coffee. The only and very important difference is that tea does not restore strength, as coffee does, but only gives a person exactly as much energy as he lacks. In other words, tea restores a vital balance in the body.

Tea is not recommended to drink before bedtime. The energy that your favorite drink will give you will simply not allow you to fall asleep quickly. And excessive wakefulness before going to bed leads to insomnia, and insomnia leads to poor health. And this is a problem that can reach unexpected proportions. Insomnia can affect the ability to concentrate, sleep disturbance can affect the hormonal cycle and provoke the manifestation of neurological diseases. That is why doctors recommend drinking tea 4-6 hours before going to bed.

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Why is tea better than coffee?

17 years ago, scientists conducted an experiment, during which it turned out that after drinking tea, people become alert and no less energetic than if they drink coffee. But after tea there are no side effects, such as sleep disturbance. It could be caffeine, which is less in tea. And in some types of tea, this is the concentration of L-theanine, an amino acid that relaxes the body and helps you fall asleep quickly.

Green tea and sleep apnea

Sleep apone is a phenomenon when breathing during sleep stops for 5-10 seconds, and a person begins to suffocate. When breathing is restored, snoring appears. It is very dangerous! A person snores, as a rule, due to serious disorders in the body: cardiovascular diseases, hypertension or diabetes. People who experience similar problems are advised to drink green tea a few hours before bedtime. Scientists have proven that green tea contains amino acids that help fight snoring and normalize the functioning of the human body during deep sleep.

Herbal tea and sleep

Most herbs that are brewed and drunk as teas do not contain caffeine. But still, with their use before bedtime, one should be more careful: not all herbs can have a beneficial effect on the human body. So, for example, tea based on rosemary or rosehip will give vivacity and increase brain activity, which is absolutely undesirable before going to bed. But chamomile, mint or linden, on the contrary, will help calm down, relax and fall asleep quickly. Therefore, when deciding to drink tea before going to bed, think carefully about what consequences this will have.

How much tea can you drink a day without harm to health?

According to experts, the amount of tea drunk per day for each person is an individual concept. For those who do not experience health and sleep problems, there are no restrictions. The main thing to remember is that in large doses, both tea and any medicine can become poison.

Look for your golden mean and be healthy!

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Tea contains caffeine, which is widely known to interfere with sleep. Caffeine is widely used to increase alertness, increase efficiency and performance at various tasks, but scientific studies have shown that it does not increase productivity, but only restores that which has fallen due to lack of sleep.

The use of caffeine shortly before bedtime can threaten to disrupt it, and insomnia and sleep loss, in turn, can lead to serious consequences for health and normal functioning of the body, affect the ability to concentrate and creativity, and the functions of the immune system. One of the experts in sleep medicine, Michael Breus, notes that caffeine can remain in the human body for up to 12 hours after consumption, and recommends avoiding its intake within 4-6 hours before bedtime.

In 2000, a study was published that found that while drinking tea throughout the day leads to almost the same results (energy, increased productivity, etc.), this drink, as a rule, is much less likely to lead to violations. sleep than coffee, possibly due to the significantly lower caffeine content. Interestingly, despite having lower levels of caffeine, tea appears to increase alertness as well as coffee, and could potentially even have some sleep benefits. Some varieties of tea leaves are high in L-theanine, an amino acid that promotes relaxation and plays an important role in healthy sleep.

Green tea and sleep apnea

Sleep apone (sometimes obstructive or central) is a common sleep disorder in which a person may stop breathing during sleep for more than 10 seconds. Chronic snoring can also be one of the signs of the disorder. Both types of sleep apnea increase the risk of hypertension, cardiovascular disease, diabetes, and other health problems.

Good to know!
One study found that green tea's high levels of antioxidants (specifically polyphenols) may prevent some of the damage that occurs due to sleep apnea, although it has not yet been determined whether tea has any potential to prevent or treat this. disorders.

Researchers at the University of Maryland Medical Center have found that one of the consequences of sleep apnea is an increase in the amount of free radicals in the human body, which stimulate oxidative processes and impair cognitive functions (concentration, complex thinking, short-term memory). Green tea polyphenols, on the contrary, neutralize the action of free radicals and slow down oxidative processes, which has a positive effect on the body. However, green tea is not a panacea, and self-medication is not worth it, especially since excessive consumption of green tea also has its side effects.

The effect of green tea on sleep and the body

Different varieties of green tea contain different amounts of caffeine, but, contrary to popular belief, it is not always less than coffee (sometimes more). The content of caffeine in a tea leaf depends on many factors - on age, variety, place of growth and collection time, drying method, degree of fermentation. There are so-called decaffeinated teas, but it should be understood that there is no tea leaf completely without caffeine, it can only be minimized by certain production processes. There is also a common “homemade” way to remove caffeine from tea - throw tea leaves in boiling water for 20 seconds before brewing, and then prepare a drink from them. But experts in the field of tea claim that this is, firstly, a myth, and does not lead to a strong decrease in the level of caffeine, and, secondly, it worsens the taste and aroma of the drink (rare varieties require boiling water, basically, this destroys most active compounds contained in the tea leaf).

Therefore, you should drink green tea with caution, during the day this drink can be an excellent substitute for coffee - it invigorates and tones, but drinking it before bedtime can lead to sleep disturbance, including insomnia. Scientists have calculated that the average rate of green tea per day is up to 10 cups, exceeding this limit can cause such unpleasant effects as nausea, diarrhea, shortness of breath, facial swelling, heart palpitations, nervous disorders and allergic reactions. Naturally, all this is very individual and depends directly on the human body.

Herbal teas and sleep

Herbal teas, which are made from all sorts of plants, have various effects on sleep, some improve it, others lead to sleep disturbance, and some either have no effect at all or it is extremely small. Most herbal infusions (of course, there are exceptions, such as mate) do not contain caffeine, which automatically makes them a good choice for drinking at the end of the day. However, herbal drinks may also contain other stimulants that can interfere with sleep.

There are herbs such as valerian or kava (also known as intoxicating pepper or Piper methysticum) that have been studied in some detail and show great potential for improving sleep or helping to treat sleep disorders. Other herbs, such as chamomile, lavender, hops, lemon balm and passionflower, still need to be studied closely to determine all possible effects. However, it is worth noting that valerian and kava are quite strong medicines and are not always safe if used daily as a drink, while, for example, lemon balm or chamomile are quite safe in this capacity.

The effect of chamomile on sleep

While its effects on sleep have not yet been fully explored, chamomile is nevertheless a common ingredient in bedtime drinks, as it is believed to promote relaxation. “Chamomile tea is one of the most popular over-the-counter sleeping pills and a true home remedy for relaxation and sleep” - the Internet is full of such statements, but scientists still cannot 100% confirm or refute this information.

Some preliminary studies do show that chamomile extract has some calming effect, but these data are still preliminary, as large-scale clinical studies of the effect of chamomile on the sleep of a healthy average person have not been conducted.

So, one of the conducted experiments included a group of 34 people who took chamomile extract in tablets for a month, and half of them were given a placebo. The reporting on the experiment included:

• total sleep time;
• number of awakenings during the night;
• the time the subject fell asleep;
• the time when he woke up;
• overall quality of sleep.

The results showed no significant difference between the placebo group and the chamomile extract group. It was noted that the "chamomile group" had some advantages in daytime functioning (slightly higher concentration, calmer response to external stimuli), but these differences are within statistical fluctuations.

So it's likely that chamomile isn't a miracle cure for insomnia, although some of the chemicals it contains may indeed promote relaxation and have a calming effect. However, the small number of participants in the trials does not allow for definite conclusions, large-scale clinical controlled studies should be expected. In the meantime, chamomile tea lovers can continue to drink this no doubt delicious and aromatic drink.

A cup of tea at night ... Can I drink this drink before bed? After all, there is so much talk around that in, and it produces an invigorating effect. Will it cause insomnia, increased excitability? Or, on the contrary, will it help you sleep peacefully and soundly? It turns out that different types of tea have different effects on the body. So which tea is safer to take at night?

The effect of green tea on sleep

Everyone knows the healing properties of green tea. It saturates the body with nutrients, improves metabolic processes. Green tea is drunk not only during the day, but also in the evening. But many note that after drinking tea before going to bed, they cannot fall asleep for a long time, the sleep is superficial. The reason for this is simple: green tea has a lot of caffeine. The drink causes a surge of strength, gives a charge of vivacity and energy. Therefore, many experts are against taking it in the evening.

It is worth remembering that each organism is individual. And drinking green tea does not cause insomnia for everyone. If no negative effects are observed, occasionally you can afford a cup of fragrant green tea. But drinking this tea before going to bed is not always worth it.

Not only the presence of caffeine affects the quality of sleep. Green action. Frequent urge to urinate will not be able to provide a quality night's rest. People who have problems with the bladder and kidneys are not recommended to take green tea after dinner.

The effect of black tea on sleep

Black tea has become so firmly established in the daily diet that many do not think about what time of day they drink this drink. Regular consumption of tea in the evening can lead to health problems. A cup of black tea contains less caffeine than coffee, but it is present. Even in a healthy person, it can cause increased excitability. And for people who are sensitive to caffeine, tea at night will disrupt sleep, they will begin to have headaches, and blood pressure will rise. To reduce, or rather soften the effect of caffeine, you can add a little cream or milk to tea.

A cup of black tea will come in handy for someone who needs to do some work at night. It will help to cheer up if you have a night flight, an urgent business trip. The tonic effect of black tea will last longer than after a cup of coffee, tea is not addictive.

Herbal tea and sleep

Herbal teas are made up of several medicinal plants, all of which have different properties. But they are not able to have a negative impact on sleep, cause its disorder. All teas other than mate are caffeine-free. This means that they do not affect sleep. When choosing herbal tea for evening use, you need to carefully check the composition.

• valerian,
• oregano,
• chamomile,
• Melissa,
• motherwort,
• thyme,
• mint.

In pharmacies, a phyto-collection is sold, which contains herb oregano, thyme, hop cones, peppermint and motherwort. Such a drink helps to strengthen sleep after the course.

Chamomile tea and sleep

Chamomile tea is the best drink to drink at night. It has a calming effect. Studies have shown that the number of night awakenings is markedly reduced, sleep time is increased, and the quality of sleep improves. drink to those who suffer from constant insomnia.

It is impossible to completely recover from insomnia, but regular use of chamomile tea will help reduce excitability, calm down, and promote relaxation. The main thing is that it is safe to drink chamomile tea before going to bed. Only those who have seasonal allergies to plants should beware.

In conclusion, it can be argued that drinking green and black tea at night can lead to negative consequences. Herbal tea will help calm down, relax, fall asleep faster and sleep soundly.