Key Points

• Dietitians say drinking matcha too late in the day could disrupt your sleep.
• To enjoy its flavor and perks, plan your matcha drink at least 8 to 9 hours before bedtime.
• Choose an unsweetened or low-sugar variety when possible.

If an afternoon slump has you reaching for a pick-me-up to power through the rest of the day, your drink of choice could come with unwanted consequences. If coffee is too stimulating, you may have gravitated toward a seemingly gentler option: matcha.

While matcha does have less caffeine than coffee, sipping it too late in the day can disrupt your sleep timing and quality in a similar way. Dietitians explain how this overall healthy drink may be impacting your sleep, plus ways to make your evenings as restorative and restful as possible.

It Contains Caffeine

While an afternoon matcha may be less stimulating than a coffee, you may still feel the effects on your sleep if you drink it too late in the day. Avery Zenker, RD, says too much caffeine “interferes with natural sleep signals, delays melatonin production and disrupts circadian rhythm.” Compared to traditional green tea, matcha has between 19 and 44 milligrams (mg) per gram, while other green tea has just 11 to 25 mg of caffeine per gram. For reference, the Food and Drug Administration recommends healthy individuals consume 400 mg or less of caffeine per day.

However, unlike coffee, matcha contains compounds like L-theanine, which supports GABA production in the brain, promoting sleep and relaxation. A cup of matcha may have up to five times more theanine than a cup of regular green tea, theoretically promoting relaxation at a higher level., “However, the calming effect of theanine may not fully counteract caffeine if matcha is consumed too close to bedtime,” says Jessica Clancy‑Strawn, M.A., RDN. 

It Can Make Your Sleep Less Effective

Drinking matcha too late in the afternoon, especially if you’re sensitive to caffeine, could make it harder to get the amount of sleep you need each night. “Caffeine can impair sleep by increasing sleep latency and reducing sleep time, efficiency and quality,” says Zenker, who recommends drinking matcha and other caffeinated drinks at least eight to nine hours before you plan to go to sleep. 

By not leaving enough time between your last matcha and your bedtime, you may take longer to fall asleep and sleep less overall. Researchers found that, on average, by drinking caffeine before bed, you could spend nine extra minutes trying to fall asleep and get a total of 45 fewer minutes of sleep overall.

One sleep stage that’s heavily impacted by caffeine is deep sleep, or slow-wave sleep. “The reduction in slow-wave sleep caused by caffeine is concerning because this sleep stage is important for rest and repair, memory and metabolism,” says Zenker, emphasizing the importance of adequate deep sleep for mood, metabolism, cognition and hormone health.

It May Include Other Stimulating Ingredients

Is your afternoon matcha just a home-brewed tea, or is it bottled and blended with sugar and other additives? “Many popular matcha lattes and bottled options include added sugars and may also include additional sources of caffeine, like coffee extracts or guarana,” says Talia Follador, RDN, LDN. Any of these additions can make your “calmer coffee” alternative more stimulating and, consequently, sleep-disrupting. 

Research shows that higher sugar consumption is associated with poor sleep; however, rather than one causing the other, the relationship is likely bidirectional. In other words, poor sleep may lead you to reach for sugary foods and drinks for a boost in quick energy, while high sugar intake can send your blood sugar spiking and crashing, with low energy and fatigue to follow.

Other Sleep Tips

Aside from planning your matcha earlier in the day, here are some effective ways to get a restorative, restful night of sleep:

• Spend time outdoors in the morning. Getting a restful night’s sleep can start with sun exposure in the morning. “Morning or midday light helps regulate your circadian rhythm, which supports more consistent sleep timing and better quality sleep at night,” says Follador. A quick outdoor walk, drinking your coffee on the patio or even just sitting in front of a window or a sunlamp during cold winter months can help. 
• Eat regular, balanced meals: “Undereating or skipping meals can raise stress hormones like cortisol, which makes it harder to fall and stay asleep,” says Follador, emphasizing the need for adequate protein and carbohydrates to support melatonin production.
• Avoid eating too close to bedtime: Eating a big meal late at night may impact your sleep quality, increasing the likelihood of waking up in the middle of the night. Eating your last meal a few hours before you head to bed can help prevent disruptions.
• Skip alcohol before bed. Many people believe that a drink before bed can help them drift off to sleep. While alcohol may make it easier to fall asleep, it drastically disrupts the quality of your sleep. Instead, try sipping on chamomile tea or sparkling water with a splash of tart cherry juice.

Our Expert Take

Matcha has many health benefits, but drinking it too late in the day may disrupt your sleep. To enjoy its flavor and perks, plan your matcha drink at least eight to nine hours before bedtime and choose an unsweetened or low-sugar variety without added stimulants. For a later afternoon pick-me-up that won’t disrupt your slumber, choose a low-caffeine green tea or a caffeine-free herbal tea, and take care to prepare your body for a quality night’s sleep.