Caffeine, Sleep, and Stress: Choosing the Right Tea for the Right Time
Many of us start the day with a cup of tea or coffee. It’s familiar, comforting, and — for those of us who rely on caffeine — a bit of a lifeline. But understanding how caffeine works in the body, and how it impacts our sleep and stress, can help us make smarter choices about what we drink and when.
How Caffeine Works in the Body
Caffeine is a central nervous system stimulant that works primarily by blocking a neurotransmitter called adenosine — a compound that promotes sleep and relaxation. When caffeine blocks adenosine, we feel more alert and focused. That’s why many people reach for caffeine first thing in the morning or when energy dips mid-afternoon.
But caffeine has a half-life of about 5–6 hours for most adults, meaning it can remain active in the body well into the evening, even if we don’t feel its effects directly (Juliano & Griffiths, 2004). This can disrupt sleep cycles, reduce slow-wave (deep) sleep, and lead to next-day fatigue, creating a cycle of dependence.
Morning: When Moderate Caffeine Can Help
If you're going to have caffeine, morning is usually the best time. The body naturally produces higher levels of cortisol — a hormone linked to alertness — early in the day (Weitzman et al., 1971). Pairing that with a small to moderate amount of caffeine can help enhance focus without overstimulation.
Options to consider:
- Energise Tea – A blend of organic black tea, turmeric, chai spices, and Australian hemp seed. Uplifting, without being overly stimulating.
- Slim Tea – Contains yerba mate, sencha green tea, and garcinia cambogia. Lighter in caffeine, with traditional support for mental clarity and digestion.
- Warm lemon water with a pinch of sea salt — helpful for hydration and digestive function.
Also, don’t overlook hydration. Starting your day with a glass of water (plain or infused with fruit/herbs) can support energy levels, especially after sleep when the body is slightly dehydrated.
Midday to Afternoon: Managing the Slump Without Overdoing It
That post-lunch dip in energy is real — and often linked to natural circadian rhythms, digestion, or low blood sugar. It’s tempting to grab another coffee or energy drink, but late-afternoon caffeine can interfere with melatonin production and delay sleep onset (Drake et al., 2013).
Gentler alternatives include:
- Peppermint tea for mental clarity and digestion. Try Anzie Gut Tea
- Ginger or turmeric blends for circulation and warmth
- A brisk 10–15 minute walk outdoors, which can restore energy and help regulate blood sugar
- Light stretching or breathwork to counter screen fatigue
Hydration still matters here. If you’ve had multiple caffeinated drinks by this point, switching to herbal tea or water supports adrenal balance and may prevent that wired-but-tired feeling by evening.
Evening: Supporting Rest and Stress Recovery
Even small amounts of caffeine in the evening can impact deep sleep and sleep quality (Clark & Landolt, 2017). If you’re struggling to wind down, consider building a low-stimulation routine that supports nervous system regulation.
Some helpful choices:
- Herbal teas with ingredients like chamomile, lemon balm, or passionflower, which have been studied for their mild sedative effects (Casey et al., 2010; Kennedy et al., 2006).
- Warm water or warm milk (dairy or plant-based) to create a calming association
- Screen-free time, soft lighting, and quiet activities like reading, journaling, or puzzles
It’s not just what you drink — what you do in the hour before bed sets the tone for how well you sleep.
Caffeine isn't bad — it has benefits when used wisely. But knowing when to have it (and when to skip it) helps prevent sleep disruption, energy crashes, and unnecessary stress on the body. Pairing tea, water, and gentle activities with better timing is a simple step toward feeling more balanced day to day.
Listen to your body, make small adjustments, and notice what works for you — one cup, and one choice, at a time.