I have been around some of you serious tea guys! I am the guy that drives you nuts! I use one of those spring loaded tea steepers and an 'acorn' that screws together for loose tea. Yes, if I use a tea bag I swirl it around for a couple minutes and squeeze it into my cup before I toss it into the compost. Tea has never affected me as far as sleep. Coffee keeps me awake. They say tea has more caffeine. Go figure.