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Sleep Supplement Tips | Green Tea Biohacking Sleep, Anxiety-free Sleep

Nicholas Noble | August 21, 2020

You’re wondering how to sleep instantly every night, right? Well that might be a stretch, even for the best of us it can take a couple minutes.

But if you’re laying awake at night or feeling unrefreshed in the morning, you should know you’re not alone – especially now. 

Recently out of the pandemic more of us have had an uptick in poor sleep quality, and overall there’s been an increase in those with sleep anxiety symptoms.

In fact, poor sleep and anxiety are like ‘two peas in a bed’, often they are inter-related or even products of one another. 

As this time is understandably stressful, it’s worth asking ourselves not only how we’re sleeping, but what are some steps to sleep healthy every night? 

Sleep Hygiene for Anxiety and Sleep Deprivation

Sleep feels like it should be pretty straightforward, but common questions like “Is there food for good sleep?”, “What is sleep hygiene?”, or “Do I have sleep anxiety?” are popping up more often. 

Really, there’s a lot of biochemistry and science behind a great night’s rest, but here we’ll offer some sleep tips and easy changes you can make that will not only improve rest, but also help with anxiety worse during quarantine.

Summary

Beyond the sleep facts below, we conclude by reviewing why matcha green tea is good for sleep, especially as a coffee substitute or as an energy drink replacement.

Not only for the more appropriate dose of caffeine, but a whole host of adaptogenic matcha benefits that actually promote healthy sleep and wakefulness synergistically. Skip by clicking below, or read the whole way 

Insomnia Statistics | Insomnia Tips for Good Sleep

It’s known that general stress levels are high right now, and even before affecting sleep there are consequences to our endocrine system, and physical performance (exercise, daily energy).

Though when we start to lose-out on quality sleep because of stress, those problems begin to compound. And it’s a big problem too; for every three people in the U.S. it’s reported that at least one will have problems with insomnia or with falling asleep and staying asleep.

Sleep Health Basics | How Sleep Deprivation Starts

For some, a day’s worth of stress tends to come out at night, negatively impacting sleep. And without 7-8 hours of healing sleep each night, it’s believed that health may begin to suffer as problems compound:

  • Cognitive health and weight management need sleep
  • Heart health and our immune system also need good sleep

One of the most critical things to note is that good sleep hygiene may mean wise supplementation and diet, but often more important are those key behavioral changes: to avoid certain insomnia triggers like light at night, eating late at night, or having too much coffee caffeine.

Step One: Get more DAY-light rather than Light at Night

Our bodies keep their own clock through something called the circadian-rhythm. This biological clock relies on signals like light and digestive cycles to figure out when sleep should happen.

The circadian rhythm is growing more well-known because, well, it’s starting to cause health problems for some. It’s related to the fact that this rhythm uses the light around us to try and regulate metabolism, energy expenditure, and alertness. But what it isn’t designed to do is distinguish between types of lights.

With the modern use of electric lighting and devices like cell phones and TVs these mixed signals are causing cellular confusion, literally. While you might brush this off as a bout of insomnia or a rough night’s sleep, the light from devices and home-lighting (at night) actually changes organ function, also brain waves (memory, learning, relaxation, REM sleep, etc).

This is why it’s important to give the right ‘dose’ of light, and at the right times too.

  • Try getting more direct sunshine, and avoiding blue-light at night.
  • Also learn about blue-blockers, a special lens that blocks blue-light, helpful if you tend to use devices in the evening.

Two birds for one stone, those who shift towards a more natural daily light/dark routine not only report more reliable sleep, but reduced anxiety too [1].

Upgrade your Daily Sleep Nutrients

In order to get restful sleep, ensuring your daily nutrition is up-to-par could be a game changer. Sleep is a surprisingly intensive process, and our bodies’ chance to recover each day.

By making careful choices for key relaxation and nutrient supplements, you may be able to take the edge off of occasional insomnia or anxiety during sleep. Relaxant herbs to consider include gingko, valerian, and ashwagandha.

Sleep nutrients you should know about as well include reported sleep enhancing amino-acids like glycine, and cognitive-balancing minerals which popularly include magnesium.

  • Don’t forget to see below for matcha tea, containing high levels of chlorophyll, a natural source of minerals like magnesium; and amino-acids glycine and L-theanine
  • Also consider fortifying your diet with vitamins D, E, and B-complex as needed for sleep.

Concept of Hygge – Upgrade your Bedroom

Taking some time to optimize your sleep environment can be critical to the success of your rest. Besides aiming to keep it cool, and turning the lights off, feeling snug can’t hurt. 

Hygge is a Danish word loosely translating to ‘mindful coziness.’ For sleep, for you that might mean your favorite incense and your warmest blanket. There’s also good cause to make a pre-sleep hygge routine to help unwind in a peaceful way. That could be a book or playing with a pet.

Coffee Caffeine and Sleep, Green Tea won’t affect Sleep?

Choosing a healthier form of caffeine may help regulate your sleep and prevent insomnia. To many’s surprise, all caffeine is not created equal.

For example, caffeine generally is thought to disrupt sleep. That stimulating property is only one part of the equation though, for example coffee. 

In the coffee bean, there are no regulating compounds found naturally which may help your body better use the caffeine. For many, switching to caffeine with a more balanced effect may help with certain sleep issues.

Matcha for Sleep, Green Tea Sleep Benefits | Matcha Tea Sleep Benefits

Making a simple change to your daily energizer could put poor sleep quality to rest! Our favorite example is comparing the effects of Matcha Green Tea to coffee and common energy drinks. 

For the case of quality rest, matcha tea has a complete range of sleep boosting compounds that the others simply don’t.

Remember, it’s not just the caffeine, it’s about what you’re getting alongside it that determines whether your sleep will be affected.

Matcha Green tea for Sleep | Green Tea to Help you Sleep

Matcha powder is a special form of green tea that is consumed in full. Besides the familiar caffeine molecule, matcha green tea actually contains a natural blend of polyphenols and amino-acids with relaxation properties.

Unlike caffeine found in coffee or other drinks which tend exclusively as stimulants, the combined effect from matcha tea is one which adapts to your sleep schedule; not only protecting sleep from the effects of caffeine, matcha tea may refine your circadian rhythm through all parts of the day. 

With matcha, you can still find your daily energy, but without the risk of caffeine affecting your deep sleep. Further surprise, the polyphenols in matcha tea may control against metabolic triggers that affect sleep, such as eating late at night [2].

Naturally Counteract Caffeine | How to stop Caffeine at night

Keep reading to get the scoop on late-night eating, but first let’s talk about the anti caffeine effects of matcha.

We’re not saying to drink matcha at night to sleep, but if you switch to green tea during the day, matcha’s amino-acids and antioxidants may act to counteract caffeine before it’s time for bed. Here’s how: 

L-theanine for Sleep | Matcha L-theanine to go to Bed

L-theanine is found most abundantly in matcha tea, and this amino-acid is a caffeine copilot you absolutely should know about.

According to researchers, L-theanine literally has anti caffeine properties.The ratio of L-theanine to caffeine may help predict whether matcha green tea will have more of an energizing or relaxation/focused effect. [3]

Not to be misunderstood, the anti caffeine effects of L-theanine are researched strictly in what type of energy matcha creates, and whether those energizing qualities carry into bedtime.

It happens that high quality matcha, with sufficient levels of L-theanine, are able to provide long lasting energy (5-6hr) and improved focus, while tapering off before bed [4,5]. 

For those who may consume matcha green tea later in the evening, the regulating action of L-theanine on brain waves nonetheless maintains a cognitive state closer to that needed for good rest [5].

L-theanine on Stress Hormones and Sleep | Matcha and Sleep

The major amino-acid in matcha, L-theanine, is also reputed for stress-reducing effects, outside of sleep; potentially lowering levels of stress hormones like cortisol and self-reported levels of anxiety, it’s thought that indirect benefits from matcha exist for sleep [3-5].

Since L-theanine may work directly and indirectly on the processes behind a good night’s rest, including against feelings of anxiety [4-6], it’s reasonable that someone moving to green tea from more one-sided caffeine sources (e.g. coffee) may experience better sleep and a natural decrease in anxiety.

  • L-theanine may work in balance with melatonin for muscle relaxation during sleep [6]
  • L-theanine is widely regarded as safe, especially in the natural form of matcha tea. Therefore anyone may consider using green tea for better sleep health, even those not switching from an existing caffeine source. 

L-theanine and Melatonin | Matcha Catechins and Sleep

Looking completely, matcha tea contains more than L-theanine for stress; both this unique amino-acid and the catechin antioxidants in matcha are known for potentially lower heart rate and blood pressure, helpful for sleep [5-7] 

Polyphenol Catechins in Matcha for Healthy Sleep

One of the most popular antioxidants that green tea is known for is EGCG. This potent antioxidant is in fact much more; for sleep health, it’s interesting that green tea polyphenols may not only lower blood pressure and stress levels, but they may harmonize with your metabolism to protect sleep against possible impacts from late night eating [7].

 It’s thought that it’s better to eat earlier in the evening, not right before bed. Nevertheless, it’s motivating to know the antioxidants in matcha may help a later-evening meal to not disrupt your sleeping hours.

Even more surprising, those same polyphenols in matcha are able to cross into the brain, and are reported to help balance genes in the nervous system which help set that sleep/wake cycle (circadian rhythm) [8-10].

The Bottom Line: Is Matcha Tea a Sleep Supplement?

It’s evident that there’s a number of steps one can take to help improve their sleep. Besides the basics we first mentioned, it’s outstanding just how versatile the benefits of matcha green tea appear to be for this use.

In fact, not only for sleep health, but for daily energy and overall well-being; it’s safe to think that daily matcha green tea and a good night’s rest, two great things working together, very well seem to be a keystone to your health.

Finally, since sleep is critical in the fight against obesity and heart disease, it’s endearing how natural compounds in matcha time and time again are noted as a healthy mix for weight loss, for improved daytime energy, for nighttime relaxation and sleep, and increased metabolism [11]. 

Matcha green tea is a clear choice not only for better sleep, but to help ensure harmony within each of our bodies.

While not a replacement for diet and exercise, matcha may help bridge the gaps to achieve optimal wellness. While we sleep, and throughout our busy days. 

 

– Team Matcha.com

 

SHOP MATCHA

 

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References
[1] Sasseville, A., Benhaberou-Brun, D., Fontaine, C., Charon, M. C., & Hebert, M. (2009). Wearing blue-blockers in the morning could improve sleep of workers on a permanent night schedule: a pilot study. Chronobiology international, 26(5), 913-925.
[2] Takahashi, M., Ozaki, M., Miyashita, M., Fukazawa, M., Nakaoka, T., Wakisaka, T., ... & Shibata, S. (2019). Effects of timing of acute catechin-rich green tea ingestion on postprandial glucose metabolism in healthy men. The Journal of nutritional biochemistry, 73, 108221.
[3] Unno, K., Furushima, D., Hamamoto, S., Iguchi, K., Yamada, H., Morita, A., ... & Nakamura, Y. (2018). Stress-reducing function of matcha green tea in animal experiments and clinical trials. Nutrients, 10(10), 1468.
[4] Unno, K., Noda, S., Kawasaki, Y., Yamada, H., Morita, A., Iguchi, K., & Nakamura, Y. (2017). Ingestion of green tea with lowered caffeine improves sleep quality of the elderly via suppression of stress. Journal of clinical biochemistry and nutrition, 61(3), 210-216.
[5] Unno, K., Noda, S., Kawasaki, Y., Yamada, H., Morita, A., Iguchi, K., & Nakamura, Y. (2017). Reduced stress and improved sleep quality caused by green tea are associated with a reduced caffeine content. Nutrients, 9(7), 777.
[6] Choopankareh, S., Vafaee, F., Shafei, M. N., Sadeghnia, H. R., Salarinia, R., Zarepoor, L., & Hosseini, M. (2015). Effects of melatonin and theanine administration on pentylenetetrazole-inducedseizures and brain tissue oxidative damage in ovariectomized rats. Turkish Journal of Medical Sciences, 45(4), 842-849.
[7] Takahashi, M., Ozaki, M., Miyashita, M., Fukazawa, M., Nakaoka, T., Wakisaka, T., ... & Shibata, S. (2019). Effects of timing of acute catechin-rich green tea ingestion on postprandial glucose metabolism in healthy men. The Journal of nutritional biochemistry, 73, 108221.
[8] Ribas‐Latre, A., Del Bas, J. M., Baselga‐Escudero, L., Casanova, E., Arola‐Arnal, A., Salvadó, M. J., ... & Bladé, C. (2015). Dietary proanthocyanidins modulate melatonin levels in plasma and the expression pattern of clock genes in the hypothalamus of rats. Molecular nutrition & food research, 59(5), 865-878.
[9] Xu, Tao, & Lu, Baiyi. (2019). The effects of phytochemicals on circadian rhythm and related diseases. Critical Reviews in Food Science and Nutrition: Bioactive Phytochemicals- A Companion Special Issue to the '3rd International Symposium on Phytochemicals in Medicine and Food (3-ISPMF, August 25-29 2018, Kunming, China)' Supplemental Issue; Guest Editors: Jianbo Xiao and Weibin Bai, 59(6), 882-892.
[10] Geng, C. A., Yang, T. H., Huang, X. Y., Ma, Y. B., Zhang, X. M., & Chen, J. J. (2019). Antidepressant potential of Uncaria rhynchophylla and its active flavanol, catechin, targeting melatonin receptors. Journal of ethnopharmacology, 232, 39-46.
[11] Gardiner, P., & Heuer, M. (2006). U.S. Patent Application No. 11/448,535.

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