Caffeine timing: Optimizing tea habits for better sleep

Why is the timing of tea consumption so important? It's due to caffeine, similar to coffee. Classic black tea, which is still the most commonly consumed, contains caffeine. This substance has a stimulating effect on the body, so choosing the right time for such a drink is crucial.

Black varieties and matcha are high in caffeine, while green tea and oolong have less. Herbal and fruit infusions are generally caffeine-free unless they contain added black or green tea. Therefore, it's not recommended to consume caffeinated beverages in the evening due to potential sleep disruptions.

Caffeine affects melatonin levels, a hormone responsible for regulating the sleep-wake cycle. People struggling with sleep issues should avoid black tea at night. It's preferable to choose herbal or fruit teas in the evening, which lack caffeine and won't disrupt sleep.

While tea is a good way to start the day, it's not advisable to drink it on an empty stomach, as it may cause nausea. It's best enjoyed after breakfast to prevent discomfort. This advice also applies to green tea, which is more beneficial in the morning due to its gentle energy boost. It's also a great choice after a workout or intense exercise, as it aids in fat burning and muscle recovery.

When should you have black tea? The ideal time is about an hour after a meal. The optimal window is between 4-5 p.m. ET in the afternoon, as it won't interfere with sleep and will help hydrate the body before bed. Avoid drinking tea with meals, as it can impede iron absorption.

If tea is your only caffeinated beverage, four cups a day are considered safe. However, if you also consume coffee, it's wise to limit yourself to two cups of tea to prevent excessive caffeine intake, which can lead to hand tremors, headaches, and increased nervousness.