Tea contains caffeine and theanine, which directly affect the central nervous system. When consumed in strong concentrations or large amounts, caffeine can stimulate the brain, increasing heart rate and boosting the release of adrenaline and cortisol. This can lead to feelings of restlessness, nervousness, anxiety, hand tremors, or difficulty sleeping in some individuals, especially those sensitive to caffeine.

Drinking strong tea on an empty stomach or close to bedtime can easily cause excessive nervous system stimulation, disrupting sleep and increasing feelings of stress the next day. Individuals with a history of anxiety disorders, insomnia, headaches, or a rapid heart rate are often more sensitive to these effects.

Healthy individuals should limit tea intake to one to two cups per day, moderately diluted, equivalent to about 200-300 ml of tea, consumed in the morning or early afternoon. Avoid drinking strong tea after 3-4 PM and do not drink it on an empty stomach. Those experiencing anxiety or nervousness should gradually reduce their tea intake or switch to weaker tea or caffeine-free herbal tea.

Tea can be consumed as green tea, oolong tea, or black tea. However, it is important to avoid brewing it too strong or steeping the tea leaves for too long, as this increases the caffeine content. Tea should not be overused to combat sleepiness as a substitute for adequate rest, as it can cause prolonged nervous system stimulation.

Drinking strong tea can cause restlessness and anxiety in individuals sensitive to caffeine. *Trong Nghia*.

If prolonged anxiety, stress, or insomnia persists despite reducing tea and caffeine intake, you should consult a neurologist for an evaluation of the cause. Avoid self-medicating with sedatives or supplements without a medical prescription, as this can lead to dependence or side effects.

To reduce anxiety, you should maintain a balanced diet, increase magnesium-rich foods and B vitamins, stay hydrated, engage in light exercise, and get enough sleep. Avoid the overuse of coffee, strong tea, energy drinks, and other stimulants. Incorporating natural compounds from blueberry and ginkgo biloba can help enhance blood flow to the brain, improve neural connections, and alleviate anxiety, headaches, and insomnia.

Master of Science, Doctor Nguyen Anh Duy Tung

Department of Clinical Nutrition

Tam Anh General Clinic District 7