Benefits of green tea before bed – is it good for you or not?

green tea before bed benefits

Is green tea good before bed?

Green tea before bed, Common information about him and how true this information? This is what we will learn in this article

Green tea contains a compound called theanine, which is the main compound in tea that is responsible for improving sleep, as it helps relax the brain by reducing the stimulation of neurons and reducing stress hormones, so green tea may help improve sleep quality.

But it is worth noting that green tea contains caffeine, which may counteract the effect of theanine and make it difficult to sleep.

It reduces the feeling of fatigue and enhances alertness, focus and alertness, but the amount of caffeine can be reduced during the preparation of tea by using water at room temperature instead of boiling water.

A study published in the journal Nutrients in 2017 indicated that green tea low in caffeine may contribute to improving sleep quality and reducing stress, and on the other hand, drinking fluids less than two hours before bed can increase the desire to urinate during the night, which may hinder sleep.

Its quality decreases, especially when consuming diuretic drinks such as those containing caffeine.

Best time to drink green tea

There are no studies that specify a specific time to drink green tea, but choosing certain times to drink it may lead to more benefit from it, and the time of drinking it may affect the bad side effects that it may cause, as green tea contains caffeine, which has stimulant and stimulant properties, and therefore

Drinking tea in the morning may help improve attention and alertness, and unlike other caffeinated beverages such as coffee, green tea contains a compound called L-Theanine, an amino acid that has sedative properties, and this compound along with caffeine helps improve brain function and mood. Without causing the negative effects that accompany caffeine consumption alone.

On the other hand, a study published in the American Journal of Clinical Nutrition in 2008 indicated that long-term consumption of green tea extract may help improve athletic performance. Raising the rate of fat oxidation, improving insulin sensitivity.

Another study, published in the International Journal of Sport Nutrition and Exercise Metabolism in 2018, was conducted on a group of women who practiced brisk walking, that consuming a drink containing one gram of matcha green tea powder (Matcha green tea) before exercising improved Their fat oxidation rate did not affect their physiological performance during sports, but drinking green tea helps in losing weight.

In addition, a study published in the Journal of Physiology & Behavior in 2018, indicated that consuming 500 mg per day of green tea extract for 15 days may help muscle recovery and reduce muscle damage after performing high-intensity exercise, but it does not reduce pain of muscle

Green tea nutritional components

Green tea is a source of many beneficial nutrients and compounds, including the following:

Rich source of antioxidants
Green tea, as mentioned previously, contains the largest amount of antioxidants compared to other types of tea, and the most important of these antioxidants is polyphenols, which make up between 20% to 40% of the weight of tea, and they have anti-inflammatory properties and may contribute to reducing the risk of infection. Cancer incidence.

It is worth noting that catechins are the most important type of polyphenols found in tea and make up between 60% to 80% of it, and it is believed that they are responsible for the probiotics that tea contains, and their metabolism-boosting benefits, and one of the most important types of catechins. Found in tea: Epicatechin, Epigallocatechin Gallate, which is abbreviated as EGCG, Epicatechin-3-Gallate, and Epigallocatechin.

A source of minerals, vitamins and some other elementsGreen tea contains some minerals and elements that make up 5% of the dry weight of tea; Calcium, magnesium, chromium, manganese, iron, copper, in addition to zinc, selenium, sodium, phosphorous, nickel, potassium, and tea also contains small amounts of B vitamins, vitamin C, vitamin E, and small amounts of healthy fats such as alpha acid. Linoleic acid and linoleic acid.

Benefits of green tea for diabetics

Green tea before bed may help improve the condition of people with type 2 diabetes when consumed within a healthy diet for this disease, as a preliminary study published in the Iranian Journal of Medical Sciences in 2014 indicated that green tea may contribute to reducing insulin resistance in patients with diabetes. type 2 diabetes.

Benefits of green tea for the urinary tract

Green tea may help reduce urinary tract infection, according to a laboratory study published in Frontiers in Microbiology in 2013. The results showed the ability of green tea extract to inhibit the growth of strains of Escherichia coli bacteria, which cause It ranges from 80% to 90% of UTIs.

This is in addition to the presence of one of the tea compounds known as Epigallocatechin in the urine in high concentrations, which indicates that green tea has an antimicrobial effect.

Benefits of green tea for the colon

Green tea may help reduce the risk of colon and rectal cancer; One preliminary study published in the Journal of Carcinogenesis indicated that regular green tea consumption may reduce the risk of developing this type of cancer in non-smokers.

The results of the study showed that an increase in green tea consumption at an average of 2 grams per day may reduce the risk of colorectal cancer by 12% in non-smokers, while it was noted in the study that it did not reduce the risk of cancer in smokers.

Green tea may also contribute to relieving ulcerative colitis, according to a preliminary study published in the journal Inflammatory Bowel Diseases, where the study showed that the epigallocatechin-3-gallate compound found in green tea has anti-inflammatory properties, and alleviates the poor condition of those infected. ulcerative colitis disease.

What are the disadvantages of drinking green tea on an empty stomach?

Green tea is generally considered safe for healthy adults when consumed in moderate quantities that do not exceed 8 cups per day, while it is likely to be safe for consumption in moderate quantities by children.

And it is likely that it is safe for women to consume it during pregnancy and lactation by an amount that does not exceed 6 cups per day, but it is possible It is unsafe for pregnant women to consume larger amounts of these and may lead to an increased risk of miscarriage and other negative effects.

Disadvantages of using green tea

Despite the benefits of drinking green tea in the morning, as mentioned earlier, some people may experience stomach irritation after drinking green tea on an empty stomach.

Is green tea before bed bed good?

As we mentioned earlier, the caffeine compound found in green tea helps increase alertness and attention, and reduces the feeling of fatigue, and this may make it more difficult to fall asleep after drinking it, and despite the fact that green tea contains theanine compound, which acts as a sedative, it may reduce the effect of caffeine.

But that People who are severely affected by the caffeine compound may have problems sleeping, and this also depends on the amount of green tea consumed, so these people are advised to drink green tea that contains less caffeine (Low-Caffeinated Green Tea), and preparing green tea using Water at room temperature instead of boiling water to reduce its caffeine content

How much green tea can be drunk

Studies show conflicting results about the amount of green tea that can be consumed per day to obtain its benefits, as some studies show that drinking one cup per day is sufficient to obtain its benefits, while other studies show the need to drink 5 or more cups of tea to obtain its benefits.

It is noteworthy that some specialists have indicated that drinking 8 cups of green tea per day is mostly safe for healthy adults, while attention should be paid to the quantities that the pregnant woman drinks from the caffeine compound; It is usually advised not to consume more than 200 milligrams of caffeine per day, which is equivalent to approximately three or four cups of green tea.

Tags: body care

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