Does green tea calm you down – myth or fact?
Green tea is a genuine treasure trove of valuable nutrients and health-boosting properties. For thousands of years, it has been regarded as a remedy for body, mind and spirit. Its devotees reach for it for many reasons. Some value its energising properties, its ability to speed up the metabolism and support weight loss. Others appreciate its beneficial effect on the digestive and immune systems, its wealth of vitamins, and its alkalising effect on the body. One question that comes up more and more often is: does green tea calm you down? The answer is yes. Its calming, relaxing effect is often overlooked, and it's yet another reason to reach for a cup of green tea.
How does green tea calm the mind and body?
Green tea does have energising properties, but – surprisingly – these go hand in hand with a calming effect. This is thanks to L-theanine, an amino acid found in green tea leaves, which is responsible for that feeling of "alert relaxation".
The role of L-theanine in relaxation
L-theanine stimulates alpha wave activity in the brain, which is characteristic of a relaxed state that's also alert and ready to act. This means that someone drinking tea can unwind without becoming drowsy. Clinical studies have shown that supplementing with 200–400mg of L-theanine a day can reduce stress and ease anxiety symptoms in people under significant psychological strain. This effect was already recognised over 1,000 years ago by Chinese Taoists and Zen monks, who drank green tea during meditation. They noticed that the dried tea leaves helped them relax and eased tension, all without inducing lethargy or clouding their clarity of mind. What's more, it improved focus and made it easier to reach a state of deep concentration. Matcha was particularly prized, as it contains up to four times more L-theanine than ordinary green tea.
The balance of caffeine and theanine: energised and calm at the same time
Caffeine is often associated with coffee and a quick energy boost, which can sometimes lead to jitteriness. In green tea, however, its effect is balanced out by the presence of L-theanine. Studies have shown that caffeine increases alertness and improves focus at low doses, starting from around 40mg, while L-theanine offsets the accompanying nervousness and tension. This makes it especially valuable at work, while studying, or in any situation that calls for focus without the "jittery" feeling that often comes with coffee.
Does L-theanine work the same way as green tea extract or a leaf infusion?
L-theanine is a single amino acid, whereas green tea extract and infusions contain a mixture of different compounds – catechins, caffeine and other bioactive substances. While supplementing with L-theanine alone can produce similar stress-reducing effects, a natural infusion offers the synergy of multiple compounds working together, which often results in a better, more balanced effect than any single substance on its own.
Polyphenols and stress reduction
It's also worth mentioning the other bioactive compounds found in green tea – polyphenols such as EGCG. While their direct effect on mood isn't yet fully understood, their antioxidant and anti-inflammatory properties may help support the body's resilience to stress. Drinking green tea regularly supports oxidative balance, which may in turn contribute to an improved sense of wellbeing.
Matcha or traditional green tea – which is more relaxing?
Matcha is a powdered form of green tea with an L-theanine content up to 3–4 times higher than that of a regular leaf infusion. This is because the bushes grown for matcha are cultivated in the shade, which increases the concentration of amino acids. As a result, a single cup of matcha provides around 25–45mg of L-theanine – an amount that can genuinely help support stress reduction.
How to prepare matcha
The process of preparing matcha can be just as calming as drinking it. Whisking the powder with a bamboo chasen whisk in a special bowl is a moment of focus that engages the senses and helps you step away from the rush of everyday life.
Traditional matcha preparation:
- Using a bamboo chashaku scoop, add two portions of matcha (around 1.5g) to the bowl.
- Pour in 100ml of hot water (no more than 80°C) and whisk vigorously with a chasen whisk.
- Whisk in an "M" shaped motion until a thick foam forms (around 30 seconds).
- You can then add more water, depending on how strong you like your tea.
Does matcha have a calming effect on everyone?
It's worth remembering, though, that matcha also contains more caffeine than a classic leaf green tea. Anyone particularly sensitive to its effects should drink it in moderation – ideally in the morning – so they can enjoy its relaxing, focus-enhancing effects while avoiding any impact on sleep.
Brewing techniques that enhance tea's relaxing effect
The secret to the perfect infusion lies in the details. The optimal temperature for brewing green tea is 70–80°C, for 2–3 minutes. Water that's too hot draws more caffeine into the infusion, which can make it taste bitter and weaken its relaxing effect.
Cold brew or a hot infusion – which is more relaxing?
Cold brew is becoming increasingly popular – an infusion made by steeping the leaves in cold water and leaving them for several hours. Tea prepared this way has a milder flavour, less caffeine and more L-theanine, making it a wonderful drink for hot days.
Find out how to make cold brew with our Kukicha tea
When and how much green tea should you drink to reduce stress?
Green tea is a wonderful drink that can help reduce stress and improve mood and focus. The best time to drink green tea is in the first half of the day, as it contains a moderate amount of caffeine that provides a gentle boost without the jitteriness typical of coffee. A cup of green tea in the morning or before midday can help you start the day feeling focused and calm.
Does green tea help you fall asleep?
Green tea can support relaxation and calm, mainly thanks to the presence of L-theanine, which softens the effect of caffeine and supports focus without a feeling of overstimulation. It's worth remembering, though, to drink it at least 3 hours before bed, as its caffeine content can make it harder to fall asleep.
If you enjoy an evening tea ritual, though, opt for low-caffeine drinks:
- low-caffeine teas (such as hojicha or kukicha),
- cold brew – a cold infusion that naturally contains less caffeine, while still providing the L-theanine responsible for its relaxing effect.
Who should limit their caffeine intake? Safe doses of green tea
The optimal amount is 2–3 cups a day, or around 400–600ml. This provides 60–90mg of L-theanine – a level shown in studies to be effective in reducing stress and improving focus. People who are especially sensitive to caffeine – pregnant women, those with cardiovascular concerns, or anyone struggling with insomnia – should limit how much tea they drink, or choose milder varieties instead.
