Many of us are seeking natural ways to boost our energy levels, and coffee consumption — along with other caffeinated drinks like tea, energy drinks, and soft drinks — is on the rise. However, research suggests that excess caffeine may lead to side effects in some individuals, such as increased heart rate, jitteriness, or digestive discomfort. In sensitive people, caffeine may also disrupt sleep patterns, which can leave you feeling more tired and reaching for another caffeinated drink the next day. If you’re someone who finds coffee a bit too intense but still wants a natural way to support energy, alertness, and focus — green tea could be a gentler alternative.
In this article, we explore how green tea offers a gentler alternative to coffee for enhancing energy and focus — without the unwanted side effects. You’ll learn about its unique health benefits, how its caffeine content compares to coffee and black tea, and how to brew it properly to avoid bitterness. Plus, we share quick tips for making iced green tea and introduce some of our favourite blends to try at home.
Why drink green tea?
Consumed for centuries in many cultures, green tea has long been appreciated for its light flavour and soothing qualities. Like black tea, it comes from the Camellia sinensis plant, but since it doesn’t go through oxidation, it retains its beautiful green colour and fresh, vegetal taste and, as a result, green tea contains less caffeine.
Not only is green tea a milder alternative to coffee, it’s also a source of polyphenols, a group of natural compounds with antioxidant properties. These have been studied for their role in supporting general health, including skin function and the body’s response to oxidative stress. Green tea also contains L-theanine, an amino acid that may promote a sense of calm and balance by modulating stress responses.
Green tea vs coffee – what about the caffeine?
Does green tea contain caffeine? Yes, it does — but significantly less than coffee, especially when brewed thoughtfully. On average, a 140ml cup of green tea contains about 20–45mg of caffeine, compared to around 95–100mg in a similar serving of coffee. Thanks to its lower caffeine content and the presence of L-theanine, green tea may help improve alertness and focus without the overstimulation or jitters that some people experience from coffee.
What about black tea? Although black tea leaves contain a similar amount of caffeine to green tea, the brewed tea typically contains more — around 28–49 mg per 140 ml cup. This difference is largely due to the greater quantity of black tea used in tea bags and the fact that it is brewed in boiling water. The longer the tea bag is left to steep, the more caffeine is extracted. While still gentler than coffee, black tea may be too stimulating for some people later in the day.
That’s why we often recommend switching to either decaf or green tea in the afternoon. Green teas can provide a subtle energy lift while being easier on your system — and less likely to interfere with your sleep at night.
Green tea brewing instructions
Did you know that how you brew green tea can affect both its caffeine content and its flavour? Hotter water and longer steeping times tend to extract more caffeine from the leaves — but they can also lead to bitterness in the cup. That’s why, after carefully testing our range of green teas, we’ve developed the ideal method to bring out their best qualities and avoid over-brewing.
How to brew green tea without the bitterness:
- Use 2.5g of your favourite green tea (either loose-leaf or 1 prism tea bag), such as Birchall Green Tea & Mint,
- Add 250ml of filtered water at 80°C – green tea requires slightly cooler temperature for the perfect brew.
- Steep for 3 minutes – it’s important not to over-brew your green tea as it will taste bitter.
This gentle brewing method yields a clear, delicate, light-bodied tea that unfolds into more complex, fragrant notes — without overwhelming bitterness or excessive caffeine.
How to make a super-quick iced green tea
Looking for a refreshing way to enjoy green tea? Iced green tea is not only hydrating but also a great way to enjoy its delicate flavour on warmer days. Here’s a simple, quick method to make your own iced green tea at home:
- Heat water to 80°C and steep the green tea bag for 3 minutes.
- Remove the tea bag, add a touch of honey or your preferred sweetener (optional).
- Serve over ice with fresh mint leaves, and slices of peach or cucumber for a spa-like twist and enjoy immediately.
Want more inspiration? Check out our blog post on homemade iced tea recipes for more delicious and creative ways to enjoy green tea in the summer.
Our green tea recommendations
Because at Birchall we appreciate the health benefits of green tea as well as its unique taste, we are currently offering four different blends:
- Birchall Mao Feng Green Tea – a pure green tea sourced from China where the very best teas of this variety are to be found. Crisp and refreshing, this tea invigorates your senses with a bright taste of summer.
- Birchall Jasmine Tea Pearls – it combines the mild sweetness of green tea with the soft floral notes of jasmine flowers resulting in a pale, light-bodied drink that can be enjoyed throughout the day.
- Birchall Green Tea and Peach – a scented green tea with real peach pieces and marigold flower. Wonderful for when you feel like something fruity with the antioxidant benefits.
- Birchall Green Tea and Mint – our newest addition to the range, this delicate and smooth green tea is praised for its cool, minty aftertaste that’s naturally cleansing and refreshing.
Still not ready to give up your coffee habit?
Why not switch to green tea in the afternoon – you’ll enjoy the fact that green tea keeps you alert without the jitters or disrupting your sleep. Which green tea variety excites you the most? Or do you have a favourite that you think we should try? Tag us on your socials!
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