If you ask any matcha lover in Saudi Arabia, "How many cups of matcha do you drink a day?" they'll likely respond with a smile and say, "Depending on the mood." But behind this joking tone, there's a serious question many are exploring: Is there a daily limit for matcha? And can matcha ruin your sleep?
It's not just about drinking ground green tea. Matcha is a beverage rich in caffeine and antioxidants, and its effect on your body depends on several factors, including your weight, eating habits, and even the time of day you drink it.
Matcha and caffeine: what's the story?
Matcha contains caffeine, but not in the same way as coffee. The caffeine in matcha interacts with L-theanine , an amino acid that helps calm the mind and give you sustained energy without the sudden highs and lows found in coffee.
- One cup of matcha (2 grams of powder) has approximately 60–70 mg of caffeine , compared to a cup of Americano coffee which has 95–120 mg.
- This means you can enjoy matcha without worrying about sudden heart rate spikes, but you should still consider your total caffeine intake for the day, especially if you drink tea or coffee afterwards.
How many cups of matcha per day is appropriate?
According to Japanese nutritional studies , a healthy adult can consume up to 400 mg of caffeine per day without problems (including all sources of caffeine).
- If a cup of matcha has 70 mg of caffeine, this means that 3–4 cups per day is likely safe for most people.
- But if your body is sensitive to caffeine, you may be satisfied with one or two cups.
- If you are an athlete or need to concentrate for long periods (students or office workers), two cups spread between morning and afternoon may be the best option.
Tip: Start with one cup in the morning and see how your body reacts before increasing the amount.
Does matcha cause insomnia or loss of sleep?
Answer: It depends on when you drink it .
- Caffeine can stay in your body for 4–6 hours after drinking.
- If you drink matcha after sunset, there's a good chance it will disrupt your sleep, especially if you're sensitive to caffeine.
- Some people think that matcha is "light" and doesn't affect sleep, but the truth is that caffeine is present, albeit in smaller amounts than coffee, and its effects vary from person to person.
Bottom line: If sleep is important to you, have your last cup of matcha before noon.
Best time to drink matcha
- Morning after breakfast - gives you energy and focus without feeling stressed.
- Half an hour before exercise – helps improve performance and endurance.
- Midday (before noon or afternoon) – perfect for breaking the cycle without affecting your sleep.
Tips for incorporating matcha into your day
- Start with small amounts: Try 1/2 teaspoon (1 gram) in your first cup.
- Choose the right matcha: premium matcha for drinking, regular matcha for cooking or lattes.
- Try a variety of recipes: cold lattes, a drink with plant-based milk, or even adding them to smoothies.
- Avoid excess sugar: To reap the benefits and avoid a rapid rise in blood sugar.
Links to Momacha products
If you want to start your matcha journey with the best quality, here are our selected products:
- Quick Matcha Bags – Perfect for on-the-go or travel.
- Premium Matcha – Bright green color and smooth taste.
Matcha is a great drink if you know how to incorporate it into your day. 1–3 cups a day is generally safe, but avoid drinking it late in the day if you're concerned about your sleep quality. The key is balance: enjoy matcha as part of a healthy routine, using it as a source of energy and focus, not a cause of insomnia.
Try your cup of Momacha today, and let the energy work with you all day long!