Drinking Kombucha Before Bed: The Impact on Your Sleep, Body and What You Need to Know

Last Updated on October 9, 2022 by theworldofsleepstaff

If you’re reading this, you’ve most likely heard of or come across Kombucha. Kombucha is a beverage made from fermented tea. It has been around for thousands of years and has been used as both a remedy and an aid to digestion.

While kombucha can be beneficial, it is important to understand the potential effects that it can have on your body before you drink it at night.

In this article, we’ll address any worries you may have about consuming kombucha before bed, so you’ll have all the information you need to decide whether or not to do so. Let’s begin!

Note: You must always consult your doctor before including a new supplement into your daily routine as only your doctor can explain any pros or cons that are specific to you. Some supplements may interfere with medications too.



Kombucha tea is a pleasant beverage that is somewhat sweet and slightly acidic. It is enjoyed globally and is produced by the fermentation of tea leaves by a symbiotic interaction of bacteria and yeasts.

Black or green tea is fermented with naturally occurring microbes to produce kombucha. The natural carbohydrates are subsequently used by the bacteria, resulting in the alcohol concentration and carbonation in the beverage.

Even though it’s made from green and black tea, kombucha has a relatively low total caffeine concentration since it’s fermented.

Some evidence suggests that the drink, as a probiotic beverage, contains living cultures and may help maintain a healthy gut microbiota and improve digestion and immune system function. Which is one of the reasons people drink it.

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In addition to being high in probiotics, kombucha is full of antioxidants, which may help combat free radicals that destroy the body’s cells. A review article in Food Sciences & Food Safety suggests that kombucha’s antioxidant activity can be associated with numerous potential health advantages, including cancer prevention, enhanced immunity, and relief from inflammation and arthritis.

Although kombucha has been touted as a cure-all for everything from hair loss to arthritis to hypertension, few studies have been done to back up any of the claims made about the beverage.

Kombucha has swiftly gained worldwide interest despite the lack of scientific proof to support these claims. Nonetheless, how does it affect our physical well being? And what are the affects of drinking Kombuca before bed? That’s what we share with you next.


You’ve may have heard that Kombucha has a moderate amount of caffeine and a little amount of alcohol in it. Will it have the same impact on your system and sleep as caffeine-containing beverages like coffee? Or perhaps from a glass of wine?

Now that we know that kombucha contains caffeine and alcohol, we shouldn’t drink it at night if we want to sleep well, right? Well, the solution isn’t that straightforward.

Multiple factors may influence whether or not kombucha affects your sleep, including the quantity of caffeine in it, how long before bed you consume it, and the pace at which your body breaks down the caffeine in your system.

Let’s look at some of the things to consider when deciding whether to drink kombucha before bed, such as the following:

drinking kombucha before bed

1. Caffeine Content

Kombucha is prepared by fermenting tea leaves, and most kombucha includes caffeine due to the presence of these tea leaves. The drink is made using black, green, and some other teas, all of which provide differing levels of caffeine stimulation.

However the quantity of caffeine in the tea leaves is reduced by the natural fermentation process.

Caffeine level in brewed black tea, for example, ranges from 25 to 48 mg per eight ounces. Kombucha on the other hand has a lower caffeine content of around 10-18 mg per eight ounces of kombucha.

Yet while this is significantly less than the 25-48 mg of caffeine present in eight ounces of black tea, it may still have an impact on caffeine-sensitive individuals.

Still this is not much caffeine for the majority of people. However for caffeine-sensitive individuals, this amount may be sufficient to interrupt sleep or cause anxiety. So drinking kombucha before bed may cause trouble falling asleep for some people.

2. Alcohol Content

Because of the fermenting process, kombucha also includes traces of alcohol. When yeast absorbs and ferments sugar, CO2 and alcohol are produced. However by law, kombucha must have an alcohol percentage of less than 0.5 percent ABV.

That means store bough kombucha has negligible levels of alcohol. Although home brewed kombucha might contain more alcohol, particularly if its been fermented for quite a long time.

drinking kombucha before bed

So When should you consume Kombucha?

Simply put, drinking kombucha before bed, or in the hours leading up to bedtime may have an impact on the quality of your sleep.

Kombucha contains caffeine, which means that if you drink a bottle of it only 15 minutes before you go to sleep, you’ll feel the effects of it more intensely.

There is a general recommendation that people refrain from consuming caffeine within four to six hours before bedtime since each person’s metabolism is unique. So it’s probably best not to drink kombucha before bed, or you could end up struggling to sleep and/or suffering from mild insomnia.

However it is important to remember that symptoms and reactions are not universal since we have different biological systems and responses. As a result, one person’s response to Kombucha before bed will differ from another’s.

drinking kombucha before bed
Photo by Ivan Oboleninov on Pexels.com


According to a research article in the Journal of Chemistry, kombucha’s probiotics and antioxidants may offer a variety of medicinal effects, including maintaining a healthy gut microbiome, as well as helping other organs and body systems such as the liver, heart, and nervous system.

Consuming kombucha has the potential to give several health advantages and lifestyle enhancements to people. The following are some of the most often mentioned health advantages of kombucha:

1. Kombucha as a Natural Anti-Cancer Source

For many years, kombucha users have made serious claims about kombucha’s anti-cancer properties. It has been reported to have anti-cancer effects based on personal observations and testimonies, as well as by a population research done in Russia (albeit back in 1951) by the “Central Oncological Research Unit” and the “Russian Academy of Sciences in Moscow”.

2. Improves Cardiovascular Health & Other Benefits

Some studies have shown that Kombucha increases “good” cholesterol levels while decreasing “bad” cholesterol levels, considerably lowering the risk of heart disease.

According to a science review paper, most of the advantages have been explored only in experimental models, and there is a dearth of scientific data based on human models.

Some of the benefits are as follows:

●      Detoxification & Improves gut health

●     Reduces cholesterol level

●      Reduces blood pressure

●      Reduces inflammatory problems

●      Promotes liver functions

●      Reduces obesity and regulate appetite

●      Enhances the immune system

●      Reduces menstrual disorders

●      Improves the health of your hair, skin, and nails

3. Boosts Energy and Supports the Immune System

Kombucha is high in B vitamins, including B1, B6, and B12. B vitamins are well-known for their critical function in generating energy for our bodies through the production of glucose from the food we eat.

Since it’s a fermented tea beverage, it contains helpful live bacteria that aid in digestion and immune function. Our gut flora must be renewed everyday, and because two-thirds of our immune system is located in our gut, kombucha is believed to benefit our immune system by strengthening it.

drinking kombucha before bed

Side Effects of Drinking Kombucha

While kombucha can have health benefits, it may cause some adverse effects from drinking it. Some people may have stomach discomfort, and symptoms such as gas, nausea, and vomiting may arise.

These negative effects may be more prevalent in individuals who consume an excessive amount of kombucha or due to stomach sensitivity.

Other side effects include:

●      Diarrhea

●      Nausea

●      Abdominal discomfort

●      Vomiting

●      Infection Risk or Contamination

●      Gastrointestinal Toxicity

●      Tooth Erosion

●      Liver Toxicity

However kombucha definitely has some health benefits if consumed in moderation. There aren’t any hard and fast rules when it comes to kombucha intake, so figuring out what works best for you is always a good idea.

Kombucha Before Bed: OUR FINAL THOUGHTS

The benefits of kombucha are numerous, including helping with weight loss and digestion, reducing the risk of heart disease and potentially even being anti-cancer.

However there is some evidence to suggest that taking kombucha before bed could lead to decreased sleep quality, or stop you from falling asleep. So we would recommend taking kombucha in the morning, or at least before the evening.

Hopefully, by the end of this article, you’ll have a better understanding of what kombucha can do for your body and be inspired to try it out for yourself!