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Why does tea make me sleepy?

By Dr Caroline Quiles PhD | Reviewed by Dr Anny Manrich (PhD)
Page last updated: 05/05/2023 | Next review date: 05/05/2025
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The contents of this article are fact-based except otherwise stated within the article.

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Author bio

Dr Caroline Quiles PhD is a Biomedical with expertise in chronobiology, biological rhythm, melatonin, sleep-wake cycle, anxiety, major depressive disorder, seasonal affective disorder (SAD) and cancer pharmacology. She writes and reviews content on these topics.

 

 Dr Caroline Quiles’ Highlights:

  • PhD in Physiology, focusing on the melatonergic system and cancer at the Chronopharmacology Laboratory of the University of São Paulo (IB/USP).

 

  • Master´s in Psychiatry and Behavioral Sciences emphasizing lighting, sleep/awake cycle and metabolism at the Chronobiology and Sleep Laboratory of the Hospital de Clínicas de Proto Alegre (HCPA/UFRGS).

 

  • Bachelor’s degree in Biomedicine with an emphasis in education and research (Psychobiology) and Human Reproduction.

 

Dr Caroline Quiles PhD is a Biomedical with scientific experience in clinical and experimental fields, who has made important academic contributions over the course of six years working in the Psychiatry and Behavioral Sciences areas through projects developed in the Chronobiology and Sleep Laboratory of the Hospital de Clínicas de Porto Alegre (HCPA/UFRGS).

Among the main subjects developed are the influence of light on activity and rest, melatonin synthesis, metabolism, anxiety, major depressive disorder, seasonal affective disorder (SAD) and biological rhythms. In collaboration with the Luxion company, Dr Caroline worked on developing a lighting system better suited to biological demands and regulation of the sleep/wake cycle.

Following the thematic of melatonin and the melatonergic system, Dr Caroline continued her scientific contribution over five years of work in the Physiology field, working on several projects about the HPA axis (Hypothalamus-Pineal-Adrenal), cancer, neuromodulation and immunology, at the Laboratory of Chronopharmacology at the University of São Paulo (IB/USP).

The main subject of study was the characterization of the melatonergic system in urothelial tumours and the influence of melatonin receptors on the proliferation of cells of different cancer types.

Dr Caroline Quiles participated as a member of the examination board for two editions of the Brazilian Science and Engineering Fair (FEBRACE), one edition of Beta Experience, from the Cientista Beta organization and as a mentor in the Winter Course at the Institute of Biosciences at São Paulo University (USP).

 

Education:

  • 2016 – Bachelor in Biomedicine at the Federal University of Rio Grande do Sul (UFRGS), Brazil.

 

  • 2017 –  Master in Medical Sciences: Psychiatry and Behavioral Sciences at the Federal University of Rio Grande do Sul (UFRGS), Brazil.

 

  • 2022 – PhD in Sciences: General Physiology at the University of São Paulo (USP), Brazil.

 

 Conference/Event appearances:

  • 2019 –  XV Latin American Symposium on Chronobiology (LASC). Sacrament Colony – Uruguay.

 

  • 2019 – 51st Brazilian Congress of Pharmacology and Experimental Therapeutics. Maceió – Brazil.

Honor Mention on Cancer Pharmacology Category.

Honor Mention on Inflammation and Immunopharmacology Category.

  • 2019 – Next Frontiers to Cure Cancer. São Paulo – Brazil.

 

  • 2018 –  50th Brazilian Congress of Pharmacology and Experimental Therapeutics. Ribeirão Preto – Brazil.

 

  • 2018 –  Travels from bench to bedside and back: I Symposium Weizmann-Einstein. São Paulo – Brazil.

 

  • 2017 –  69th SBPC Annual Meeting. Minas Gerais – Brazil.

                 Honor Mention on Physiology Category.

  • 2016 –  7th LEDforum. São Paulo – Brazil.

 

  • 2016 – 36th Scientific Week of HCPA – Brazil.

 

  • 2016 – XXVIII SIC UFRGS – Brazil.

Honor Mention FINOVA UFRGS.

Highlight of SIC UFRGS with a nomination for UFRGS Young Researcher Award

  • 2015 –  SBPC Regional Meeting. Palhoça – Brazil.

 

  • 2015 – 35th Scientific Week of HCPA – Brazil.

 

  • 2015 – XXVII SIC UFRGS  – Brazil.

 

  • 2014 – 34th Scientific Week of HCPA – Brazil.

 

  • 2014 – XXVI SIC UFRGS – Brazil.

 

  • 2013 – 33rd Scientific Week of HCPA – Brazil.

 

  • 2013 – XXV SIC UFRGS – Brazil.

 Highlight of SIC UFRGS with a nomination for the UFRGS Young Researcher Award

  • 2012 – 32nd Scientific Week of HCPA – Brazil.

 

  • 2012 – XXIV SIC UFRGS – Brazil.

 

  • 2012 –  44th International Summer Science Institute – Israel.

 

The main publications of Dr Caroline Quiles are:

 

 

 

 

 

 

 

 

Conference Papers:

 

 

 

 

 

 

 

 

 

 

 

 

 

Media coverage:

 QUILES, C. L.Nde3 Cast. Aquele sobre mudanças e carreira. 2022.

QUILES, C. L. Ciências Biológicas | Caroline Luísa Quiles – Prêmio Vídeo Pós-Graduação USP. 2019.

QUILES, C.L. Weizmann Talks escola de verão. 2018.

QUILES, C. L. Cronobiologia na Inovação Tecnológica. 2016.

Torri, D; QUILES, C. L; HIDALGO, M. P. L. Conforto Circadiano. L+D. 2016.

 

You can view some of Dr Caroline’s work below and links to her professional profiles:

Research Gate: https://www.researchgate.net/profile/Caroline-Quiles-2

Linkedin: https://www.linkedin.com/in/dra-caroline-quiles-59bb42221/

Google Scholar: https://scholar.google.com/citations?user=jDD9tSQAAAAJ&hl=en 

 


Dr Caroline Quiles PhD
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Reviewer bio

Dr Anny Manrich PhD is a food Engineer with expertise in Food Technology, Natural Polymers, Edible Films, Enzymes, and Nanotechnology. She writes and reviews content on these topics.

Dr Anny Manrich’s Highlights: 

  • Research and Technology at the Brazilian Agricultural Research Corporation
  • PhD in Chemical Engineering with a focus on Biochemistry at the Federal University of Sao Carlos/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
  • Bachelor of Food Engineering at the University of Campinas/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany

 

“To solve a problem, global vision and multifactorial understanding are necessary. Therefore, in addition to expertise, one should seek multidisciplinary thinking connected with science and reality” – Dr Anny Manrich, PhD.

Professional Experience: 

Dr Anny Manrich’s Experience Joining the Brazilian Agricultural Research Corporation, as soon as she completed her doctorate, 

 

Dr Anny Manrich has worked on several projects, including the more than three-year partnership project with BRF, a major food producer in Brazil. As a postdoctoral fellow. 

 

Dr Anny Manrich has also contributed to several business consultancies and research projects of the National Nanotechnology Laboratory System in areas such as food technology, fibres, films and coatings and Nanotechnology; in a very determined way, having a great team relationship, being creative and committed. 

Growing concerns about the safe introduction of nanomaterials into today’s life emphasises the need to create regulatory documentation in front of characterising, using and testing them. Dr Anny Manrich worked for two years on a characterization project for nanoscale materials, with the aim of exploring their possible health effects.

 

Despite not having specific academic training in packaging or polymeric films, Dr Anny Manrich works at the Brazilian Agricultural Research Corporation in areas of edible and biodegradable films produced from agricultural waste and in the development of films with greater resistance to water, having articles published in renowned scientific journals, which demonstrates her multidisciplinary understanding and creativity. 

 

In addition, she worked for four years as a consultant to a food company to develop a line of snacks that are healthy and that add functional ingredients, physiologically active compounds that bring health benefits, made from fruits and vegetables, enabling diet improvement, disease prevention and reduction of nutritional deficiencies. 

Dr Anny Manrich participated as a member of the examination board for two Master’s exams and one PhD exam at the Department of Chemical Engineering of the Federal University of São Carlos.

Education:

  • 2001 Bachelor in Food Engineering at the State University of Campinas, Brazil
  • 1999 One year scholarship at the Technical University of Munich
  • 2004 Master in Chemical Engineering at the Federal University of São Carlos, Brazil
  • 2012 PhD in Chemical Engineering at the Federal University of São Carlos, Brazil
  • 2010 One year scholarship at the Technical University of Munich

The main publications of Dr. Anny Manrich are:

Articles

Manrich, A., Moreira, F. K., Otoni, C. G., Lorevice, M. V., Martins, M. A., & Mattoso, L. H. (2017). Hydrophobic edible films made up of tomato cutin and pectin. Carbohydrate Polymers, 164, 83-91.

Mendes, J. F., Norcino, L. B., Martins, H. H. A., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2020). Correlating emulsion characteristics with the properties of active starch films loaded with lemongrass essential oil. Food Hydrocolloids, 100, 105428.

Norcino, L. B., Mendes, J. F., Natarelli, C. V. L., Manrich, A., Oliveira, J. E., & Mattoso, L. H. C. (2020). Pectin films loaded with copaiba oil nanoemulsions for potential use as bio-based active packaging. Food Hydrocolloids, 106, 105862.

Manrich, Anny, et al. Immobilization of trypsin on chitosan gels: Use of different activation protocols and comparison with other supports. International Journal of Biological Macromolecules 43.1 (2008): 54-61.

Manrich, Anny; Komesu, Andrea ; Adriano, Wellington Sabino; Tardioli, Paulo Waldir ; Giordano, Raquel Lima Camargo . Immobilization and Stabilization of Xylanase by Multipoint Covalent Attachment on Agarose and on Chitosan Supports. Applied Biochemistry and Biotechnology, v. 161, p. 455-467, 2010.

Mendes, J. F., Martins, J. T., Manrich, A., Neto, A. S., Pinheiro, A. C. M., Mattoso, L. H. C., & Martins, M. A. (2019). Development and physical-chemical properties of pectin film reinforced with spent coffee grounds by continuous casting. Carbohydrate polymers, 210, 92-99..

Milessi, T. S., Kopp, W., Rojas, M. J., Manrich, A., Baptista-Neto, A., Tardioli, P. W., … & Giordano, R. L. (2016). Immobilization and stabilization of an endoxylanase from Bacillus subtilis (XynA) for xylooligosaccharides (XOs) production. Catalysis Today, 259, 130-139.

Mendes, J. F., Norcino, L. B., Manrich, A., Pinheiro, A. C. M., Oliveira, J. E., & Mattoso, L. H. C. (2020). Development, physical‐chemical properties, and photodegradation of pectin film reinforced with malt bagasse fibers by continuous casting. Journal of Applied Polymer Science, 137(39), 49178.

Mendes, J. F., Martins, J. T., Manrich, A., Luchesi, B. R., Dantas, A. P. S., Vanderlei, R. M., … & Martins, M. A. (2021). Thermo-physical and mechanical characteristics of composites based on high-density polyethylene (HDPE) e spent coffee grounds (SCG). Journal of Polymers and the Environment, 29, 2888-2900..

Mendes, J. F., Norcino, L. B., Martins, H. H., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2021). Development of quaternary nanocomposites made up of cassava starch, cocoa butter, lemongrass essential oil nanoemulsion, and brewery spent grain fibers. Journal of Food Science, 86(5), 1979-1996.

Manrich, A., Martins, M. A., & Mattoso, L. H. C. (2021). Manufacture and performance of peanut skin cellulose nanocrystals. Scientia Agricola, 79.

Nascimento, V. M., Manrich, A., Tardioli, P. W., de Campos Giordano, R., de Moraes Rocha, G. J., & Giordano, R. D. L. C. (2016). Alkaline pretreatment for practicable production of ethanol and xylooligosaccharides. Bioethanol, 2(1)..

Manrich, Anny, de Oliveira, J. E., Martins, M. A., & Mattoso, L. H. C. Physicochemical and Thermal Characterization of the Spirulina platensis. J. Agric. Sci. Technol. B, v. 10, p. 298-307, 2020.

 

Book Chapter

Terra, I. A. A., Aoki, P. H., Delezuk, J. A. D. M., Martins, M. A., Manrich, A., Silva, M. J., … & Miranda, P. B. (2022). Técnicas de Caracterização de Polímeros. Nanotecnologia Aplicada a Polímeros, 614.

 

Conference Papers

Ferreira, L. F., Luvizaro, L. B., Manrich, A., Martins, M. A., Júnior, M. G., & Dias, M. V. (2017). Comparação da estabilidade de suspensões poliméricas de amido/tocoferol e quitosana/tocoferol. In: CONGRESSO BRASILEIRO DE POLÍMEROS, 14., 2017, Águas de Lindóia, SP.

Manrich, A., Hubinger, S. Z., & Paris, E. C. (2017). Citotoxicidade causada por nanomateriais: avaliação do micronúcleo. In: WORKSHOP DA REDE DE NANOTECNOLOGIA APLICADA AO AGRONEGÓCIO, 9., 2017, São Carlos. Anais… São Carlos: Embrapa Instrumentação, 2017. p. 655-658. 

Manrich, Anny, et al. Immobilization and Stabilization of Xylanase by multipoint covalent attachment on Glyoxyl Agarose Support. The 31st Symposium on Biotechnology for Fuels and Chemicals. 2009.

 

Manrich, Anny, et al. Application of immobilized xylanase on hydrolysis of soluble wood hemicelluloses after using microwave and organosolv pre-treatments. The 32nd Symposium on Biotechnology for Fuels and Chemicals. 2010.

 

You can view some of Dr Anny’s work below and links to her professional profile. 

 

Research Gate: https://www.researchgate.net/profile/Anny-Manrich-2  

 

Scopus: https://www.scopus.com/authid/detail.uri?authorId=23103497100  

 

Google Scholar: https://scholar.google.com/citations?hl=en&user=Ea9qpr0AAAAJ  

 

Linkedin: https://br.linkedin.com/in/anny-manrich-20693129

 


Dr Anny Manrich (PhD)
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In this guide, we will address and answer the question, “Why does tea make me sleepy?”, we will explore the components of tea that make you sleepy, the drawbacks of drinking tea to induce sleep and to know more about 5 types of tea that will help you for a good night of sleep.

Why does tea make me sleepy?

Tea makes you sleepy for several reasons. The most likely reason is the presence of theanine, tea polyphenols, caffeine and other chemical substances that have calming effects (1).

In addition, tea can also help regulate your energy levels when you are feeling sick or stressed. It does this by targeting specific pathways that control how our body uses energy.

What is in tea that makes me sleepy? 

Several chemicals in tea can make you sleepy. However, sometimes you are merely tired, and drinking a warm, soothing cup of tea can lead to a moment of relaxation, ultimately causing you to drift off to sleep (1). 

Various tea substances help you to fall asleep, reduce stress and relax your body. Tea components such as polyphenols, aromatic substances, GABA, theanine and caffeine are the most critical ones that make you sleepy. 

These components act on the brain through different pathways, modulating the communication between brain cells. In addition, some can help reduce blood pressure, aiding in relaxation. These components can be found in various types of tea (1).

For instance, studies suggest that black tea with GABA (gamma-aminobutyric acid) can improve sleep quality and duration. Likewise, green tea extracts, rich in caffeine, can promote better sleep and a more positive mood. (2,3).

Several herbal teas contain polyphenols that can improve sleep duration and help with sleep problems. Additionally, theanine, an amino acid found in green tea leaves, has been shown to enhance sleep quality (1). 

Some herbal teas contain aromatic substances that can aid sleep, such as linalool and linalyl acetate, which can promote longer sleep, and jasmine lactone, which can calm the brain (6,7).

However, overconsumption of these teas can have the opposite effect, causing sleep difficulties, shorter sleep duration, and fatigue (4,5). 

What are the Best Teas for a Good Night’s Sleep? 5 teas that will improve your sleep quality:

  • Chamomile tea: Chamomile is a natural sedative that can help promote relaxation and reduce anxiety, making it a great choice for bedtime.
  • Valerian root tea: Valerian root is another natural sedative used for centuries to improve sleep quality and promote relaxation.
  • Lavender tea: Lavender is known for its calming properties and can help reduce stress and anxiety, making it a good choice for bedtime.
  • Passionflower tea: Passionflower is a natural sedative that can help promote relaxation and improve sleep quality.
  • Lemon balm tea: Lemon balm is a natural relaxant that can help reduce stress and anxiety (9-11).

Remember, everyone’s body reacts differently to various substances, and our understanding of the effects of tea is still evolving. Therefore, if you experience prolonged difficulty sleeping, it is essential to seek the advice of a specialist doctor as soon as possible.

What are the drawbacks of drinking tea to induce sleep?

One of the main drawbacks of drinking tea to induce sleep is the presence of caffeine, which can interfere with sleep quality and make it harder to fall asleep (4,5). 

Even decaffeinated tea can contain trace amounts of caffeine, so it is essential to check the label or research to find a caffeine-free option.

Another potential issue is the diuretic effect of tea, which can increase the need to urinate during the night and disrupt sleep. This is especially true for green tea, which has been shown to have a more substantial diuretic effect than other types of tea (12). 

Consuming tea no later than 6 hours before bedtime is recommended to avoid this problem.

Finally, some people may experience allergic reactions or other adverse side effects from certain types of tea, such as chamomile or lavender tea. Therefore, it is essential to be aware of any potential allergies or sensitivities and consult a healthcare professional if you have any concerns (13, 14).

Overall, while drinking tea can be a helpful way to promote relaxation and sleep, it is essential to be mindful of the potential drawbacks and choose a tea appropriate for your individual needs and preferences.

Conclusion

In this brief guide, we have addressed and answered the question, “Why does tea make me sleepy?”, we discussed the components of tea that make you sleepy, the drawbacks of drinking tea to induce sleep and to know more about 5 types of tea that will help you for a good night of sleep.

Citation

1. Ouyang J, Peng Y, Gong Y. New Perspectives on Sleep Regulation by Tea: Harmonizing Pathological Sleep and Energy Balance under Stress. Foods. 2022.

2. Zhao W, Li Y, Ma W, Ge Y, Huang Y. A study on quality components and sleep-promoting effects of GABA black tea. Food Funct. 2015.

3. Morning/Evening Menopausal Formula Relieves Menopausal Symptoms: A Pilot Study | The Journal of Alternative and Complementary Medicine.

4. Kleiser C, Wawro N, Stelmach-Mardas M, Boeing H, Gedrich K, Himmerich H, et al. Are sleep duration, midpoint of sleep and sleep quality associated with dietary intake among Bavarian adults? Eur J Clin Nutr. 2017 

5. Green tea (Camellia sinensis) for the prevention of cancer – Filippini, T – 2020 | Cochrane Library.

6. Nutrients | Free Full-Text | Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial.

7. WO2020059808 SLEEP-IMPROVING AGENT.

8. Guadagna S, Barattini DF, Rosu S, Ferini-Strambi L. Plant Extracts for Sleep Disturbances: A Systematic Review. Evid Based Complement Alternat Med. 2020.

9. Efficacy and safety of herbal stimulants and sedatives in sleep disorders. Sleep Medicine Reviews. 2000.

10. Dai YL, Li Y, Wang Q, Niu FJ, Li KW, Wang YY, et al. Chamomile: A Review of Its Traditional Uses, Chemical Constituents, Pharmacological Activities and Quality Control Studies. Molecules. 2023.

11.Borrás S, Martínez-Solís I, Ríos JL. Medicinal Plants for Insomnia Related to Anxiety: An Updated Review. Planta Med. 2021.

12. Zhang, Y., Coca, A., Casa, D. J., Antonio, J., Green, J. M., & Bishop, P. A. Caffeine and diuresis during rest and exercise: A meta-analysis. Journal of Science and Medicine in Sport / Sports Medicine Australia. 2015. 

13. Drake, C., Roehrs, T., Shambroom, J., & Roth, T. Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed. Journal of Clinical Sleep Medicine : JCSM : Official Publication of the American Academy of Sleep Medicine. 2013. 

14. Chamomile. (n.d.). NCCIH. Retrieved May 1, 2023. 

15. Lavender. (n.d.). NCCIH. Retrieved May 1, 2023.