Matcha and sleep: a natural ally for those over 60

After the age of 60, sleep often becomes lighter and less restorative. Falling asleep may take longer, waking up in the middle of the night becomes more common, and short nights can lead to more fatigue during the day. According to the National Sleep Foundation, nearly 50% of adults over 60 report experiencing sleep difficulties.

These changes are often linked to a natural decrease in melatonin levels, heightened stress, or increased sensitivity to caffeine.

This is where matcha can be surprising. Unlike other caffeinated drinks, it acts gently on the body and can even promote relaxation. Here’s how.

 

How can matcha improve sleep?

Gentle, calming energy with L-theanine

The caffeine in matcha behaves differently than the caffeine in coffee. Thanks to L-theanine, a natural amino acid found in green tea, matcha:

• Reduces the stimulating effects of caffeine.
• Promotes the production of alpha waves in the brain, which are associated with calm and relaxation.

In simple terms, instead of causing an energy spike like coffee, matcha delivers a steady, balanced energy. When consumed in small amounts and at the right time (late afternoon or early evening), it can help relax the mind without overstimulating the body.

Key takeaway: This unique combination of caffeine and L-theanine provides a relaxing yet mildly energizing effect, perfect for preparing the body and mind for a peaceful night’s sleep.

 

Anti-stress benefits for nighttime worries

L-theanine also stimulates the production of dopamine and serotonin, neurotransmitters associated with good mood and relaxation. A study published in the Journal of Clinical Psychiatry found that this compound can reduce stress and anxiety, two major causes of insomnia.

 

Support for a natural sleep cycle

While matcha doesn’t contain melatonin, its ability to calm the mind and reduce stress can indirectly support a healthier sleep-wake cycle. By preparing the body for a state of relaxation, it helps you fall asleep faster and enjoy deeper rest.

 

Why add matcha to your evening routine?

A soothing ritual

Preparing and drinking a cup of matcha is more than just a habit—it’s a moment to slow down and focus on yourself. Every step of the process is calming, from whisking the tea to savoring its delicate flavors. According to the World Sleep Society, relaxing rituals are one of the most effective ways to prepare the body for sleep.

 

An ally against nighttime stress

Anxious thoughts or worries are major contributors to insomnia. Research published in the Asian Pacific Journal of Clinical Nutrition shows that L-theanine can help reduce symptoms of anxiety, creating a state of calm that promotes faster and more restful sleep.

 

A pleasure to share

Preparing matcha with loved ones can turn this moment into a warm and relaxing experience. It’s a simple and meaningful way to create a ritual that soothes the mind while strengthening bonds.

 

Tips for enjoying matcha before bed

1. Stick to a light dose: Half a teaspoon (1 g) is enough to enjoy its benefits without overstimulating your system.
2. Pick the right time: Have matcha 3 to 4 hours before bed to give your body enough time to process the caffeine.
3. Keep it simple: Mix matcha with warm water or plant-based milk for a comforting and soothing drink.

 

Matcha: A natural solution for restful nights

For those over 60, matcha can be a valuable ally in improving sleep quality. Its relaxing properties and gentle effect on the nervous system help calm the mind and prepare the body for more restorative nights. Why not try this soothing ritual tonight and enjoy better sleep?