Why Hojicha Is Perfect Before Bed

Why Hojicha Is Perfect Before Bed

Hojicha: The Roasted Japanese Green Tea That Actually Fits Your Night

“What tea should I drink before bed?”

“Is Hojicha good for sleep?”

“Can I drink green tea at night without staying up?”

We hear these questions all the time—and for good reason. Most people reach for traditional herbal infusions like chamomile or rooibos when they want to relax. But if you're searching for a green tea that actually supports a peaceful night's rest, there's another option worth knowing: Hojicha, the roasted Japanese green tea perfect for sleep.

Unlike most green teas that are bright and sharp, Hojicha is warm, roasted, and naturally low in caffeine. It doesn’t jolt your system—it grounds it. That grounding effect is what makes it perfect for those who want to slow down without feeling sedated. Not everyone wants to feel drowsy at night; some just want to feel calm enough to ease into sleep naturally.

There’s something about the evening that asks for quiet. Not silence, but a soft pause. For me, that pause often begins with a cup of Hojicha.

Low Caffeine by Design: Your Sleep-Friendly Green Tea

One of Hojicha's most significant advantages for evening consumption is its remarkably low caffeine content. This is a direct result of its unique production process:

Hojicha goes through a high-heat roasting process that dramatically reduces its caffeine. This intense roasting transforms the tea leaves, burning off much of the caffeine that typically gives green teas their stimulating effects. According to a study from the University of Bologna, Hojicha can contain as little as 0.13% caffeine—far less than sencha or matcha, which often hover around 1.5–3.5%. 

That's why Hojicha is often served to children and the elderly in Japan. It's comforting, not stimulating, making it a beloved staple in Japanese homes for its gentle nature. For anyone trying to cut back on coffee or sensitive to caffeine in the evening, Hojicha is a gentle, sleep-friendly option that offers warmth and flavor without disrupting your rest.

Calming Compounds in Every Sip: Hojicha's Unique Relaxation

Beyond its low caffeine, Hojicha offers a unique calming effect thanks to its natural composition:

Hojicha contains L-theanine, a unique amino acid found in all tea leaves. L-theanine is known to promote alpha brain waves—brain activity associated with a state of relaxed alertness and reduced stress without causing drowsiness. This gentle, clear-headed calm is distinct from the sedative effects of some herbal teas.

While chamomile is often chosen for its sedative effects (thanks to compounds like apigenin), Hojicha offers a different kind of calm. Think of it as the tea for those who want to feel present and serene, not knocked out. When combined with a quiet environment and warm lighting, sipping Hojicha becomes more than just hydration—it’s a sensory signal to your nervous system that the day is done.

A significant 2024 study published in Scientific Reports investigated the effects of consuming roasted green tea (Hojicha). While the study did not directly measure sleep quality, it did find that participants reported reduced feelings of fatigue and a heightened sense of refreshment during mental tasks after consumption. These calming and clarity-promoting effects suggest that Hojicha may effectively support relaxation as part of a comprehensive bedtime routine, aligning with anecdotal reports and its traditional use as a gentle evening tea in Japan.

Why Hojicha Works as a Wind-Down Option

Hojicha offers a practical, accessible way to ease into rest without relying on sedatives. Its low caffeine content makes it suitable for evenings, and its warm, roasted profile creates a sensory cue that supports the body's natural transition toward sleep.

Unlike teas that stimulate or heavily sedate, Hojicha occupies a harmonious middle ground—helping you relax without causing grogginess. That makes it especially useful for people who want to wind down but stay clear-headed before bed.

How to Create Your Perfect Hojicha Bedtime Ritual:

  • Brewing for Calm: Use slightly cooler water (around 80-85°C or 175-185°F) and steep for 30-60 seconds for a smoother, less astringent cup, perfect for relaxation.
  • Quiet Companions: Pair your Hojicha with a quiet activity like reading, gentle stretching, or journaling.
  • Comforting Combinations: Enjoy it plain, or add a touch of honey or a splash of warm milk for a comforting Hojicha latte before bed.

Our Kyoto-sourced Hojicha is designed for calm and authentic flavor. Whether you’re winding down from a long day or building better sleep habits, start with the tea that ends the day right.

Ready to make Hojicha your new evening ritual for gentle relaxation? Shop our authentic, bedtime-friendly roasted teas today.

👉 Shop our bedtime-friendly roasted teas → 

📚 Sources