Cognitive Functions & Sleep Quality: What the Latest Studies Say About Matcha Green Tea

When it comes to cognitive health and restful sleep, we’re always looking for ways to improve - whether that’s tweaking our diet, getting more exercise, or finding the perfect bedtime ritual. One surprising ally in this quest? Matcha green tea. A recent study published in PLOS (Public Library of Science) in 2024 took a closer look at how matcha can support brain health and sleep.

New study shows matcha’s impact on brain health and mood

The 2024 study focused on older adults with subjective cognitive decline or mild cognitive impairment - conditions that often come before more serious memory issues. Researchers conducted a year-long randomized, double-blind, placebo-controlled trial with 99 participants aged 60 and up. Participants were split into two groups: one received 2 grams of matcha daily, while the other got a placebo.

Here’s where it gets interesting. After 12 months of daily matcha consumption, participants showed significant improvements in two key areas:

Enhanced social cognition: Participants were better able to interpret facial expressions and emotional cues, suggesting improved social and emotional intelligence.
Improved mood: Those in the matcha group reported fewer symptoms of depression.

How matcha boosts cognitive functions like focus and memory

Matcha is loaded with unique compounds that make it a brain-friendly beverage.

L-theanine and caffeine synergy: Matcha contains a blend of caffeine and L-theanine, an amino acid that promotes relaxation without drowsiness. Together, they deliver calm, focused energy - the exact opposite of jittery coffee symptoms. Studies have shown that this combo improves attention, memory, and reaction times.
Antioxidants like EGCG: Matcha is rich in epigallocatechin gallate (EGCG), a powerful antioxidant known to combat oxidative stress in the brain and oxidative stress has been linked to cognitive decline.

A 2017 study published in Nutrients found that green tea catechins, like those in matcha, were associated with better working memory and sustained attention in older adults. Another study from 2014 in the Journal of Nutritional Biochemistry found that regular green tea consumption reduced the risk of cognitive decline in participants over the age of 70. Together, these findings suggest that matcha might have long-term benefits for brain health, even if its effects take time to manifest.

Can matcha improve sleep quality?

Now, let’s talk about sleep. While the latest study didn’t show significant changes in sleep quality for its participants, previous research suggests matcha could still be a helpful sleep aid. The key lies in its unique blend of L-theanine and antioxidants.

A 2019 study in the Journal of Clinical Sleep Medicine explored the effects of green tea on sleep and found that participants who consumed green tea with lower caffeine levels experienced improved sleep quality. This aligns perfectly with matcha’s ability to provide relaxation without overstimulation (thanks L-theanine!).

A 2020 review in Nutrients noted that L-theanine can reduce stress and anxiety - two major culprits of poor sleep. By calming the mind and reducing cortisol levels, matcha could help you wind down at night, even if its effects aren’t immediately measurable in the latest clinical setting.

Matcha’s health benefits: beyond brain and sleep support

Beyond its specific effects on cognition and sleep, matcha offers a range of benefits that make it a star player in any wellness routine. It supports detoxification through its high chlorophyll content, boosts immune health with antioxidants, and provides sustained energy without the crash. For older adults concerned about maintaining mental sharpness and physical vitality, matcha is a no-brainer.

But it’s not just for seniors. Younger adults juggling busy schedules, stressful jobs, or intense academic and physical workloads can also benefit from matcha’s ability to enhance focus and keep energy levels steady.

The bottom line

The 2024 study adds an important chapter to the ongoing research on matcha, showing how it can support mood and social cognition in older adults.

Incorporating matcha into your routine could be as simple as starting your day with a cup or swapping out your post-dinner coffee for a calming matcha latte. Whether you’re looking to improve focus, boost your mood, or simply enjoy a healthier pick-me-up, matcha has something to offer for everyone.