A new report has revealed that sipping on two cups of tea a day could help you feel less stressed and sleep better.
The study, which looked at 33 different studies including eight human trials, was carried out by the Tea Advisory Panel (TAP) and written by experts in nutrition and well-being. They discovered that several types of tea can improve how well you sleep and manage stress. These include your regular black tea, the classic British cuppa, as well as green tea, German Chamomile, Lavender, Rose, Jasmine, and Passionflower.
According to research from the UK, US, and Netherlands, one in four adults doesn't get the recommended 7-9 hours of sleep each night. Dr Tim Bond, who wrote the new study, said: "Our research has found that a surprising number of different tea types can lower stress and lead to better sleep and relaxation. The herbal tea infusions are probably better known for their calming properties, but studies also confirm that green tea, oolong, and the typical British cuppa have an effect at intakes of just two cups a day."
He added: "This adds to real-world data from a survey reviewed by TAP which found that nearly six in ten (57%) UK adults feel relaxed when they drink tea, and half feel calm. Similarly, four in 10 (42%) report that regular tea drinking helps with stress and anxiety and 23% say it combats low mood".
"The active compounds in tea that could help send us to the Land of Nod include polyphenols, L-theanine, theaflavins, thearubigins and gamma-aminobutyric acid (GABA). Both L-theanine, an amino acid, and GABA have direct effects on the brain, helping to activate pathways that lower stress and create calm and relaxation. Tea is the main natural source of L-theanine in our diet."
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Doctor Gill Jenkins has warned about the health risks of not getting enough good sleep, , reports Bristol Live. Dr Jenkins said: "Having less than six hours of sleep a night has been found to boost levels of C-reactive protein which indicates that the body is fighting inflammation. Levels of gamma glutamyl transferase, a marker of liver damage, also rise by more than 10% after chronic poor sleep. These and other changes have serious health implications.
"Studies show that sleeping less than seven hours a night is linked with increased risk of type 2 diabetes, obesity, hypertension, depression and impaired immune function. In the short term, poor-quality sleep affects cognitive and task performance, heightens feelings of fatigue, and impedes decision-making. That's why we ignore sleeping problems at our peril."
The new report found:
- A study in young adults found that two daily cups of matcha green tea significantly lowered anxiety.
- Six weeks of black (regular) tea lowered stress hormone levels and increased relaxation in a group of men asked to perform stressful mental tasks. Great news for those people looking to bust stress and sleep troubles.
- Elderly adults drinking lavender tea twice daily had lower anxiety and depression levels.
- Two cups of rose tea daily improved mental well-being in teenage girls.
- Levels of chromogranin A – a stress response – increased in students performing mental stress load tasks.
Dr Bond said: "Stress and poor sleep can become a vicious cycle which seriously impacts on mental performance and physical health. But lifestyle changes including tea drinking and sleep hygiene can make a difference.
"As our new review provides good evidence that even two cups of tea daily can aid sleep quality, relaxation and bust stress due to the high concentrations of L-theanine and polyphenol compounds. Several types are effective including the well-loved British cuppa, green tea, and herbal tea varieties, particularly German Chamomile, Lavender, Rose, Jasmine, and Passionflower.
"Incorporating two cups of tea into our evening routines could make the difference between tossing and turning and getting some serious shut-eye."
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