The effects of caffeine on our sleep is an extremely interesting topic, which may not be as simple as you may have thought. So we've created this short article to explore it a bit more…
How much do we really know about the effects of caffeine?
We know that sleeping every night is essential for good health. We know that lack of sleep has dire consequences for your mental and physical health. In addition, it is a fact that
diet directly affects the quality of sleep . However, we cannot know the specific long-term effects of caffeine on our sleep and general health, other than what it directly causes by interfering with the natural sleep process, especially when consumed a few hours before bedtime.
How caffeine affects the ability to sleep
Considering that if you lose just 1.5 hours of sleep a night, you will reduce alertness the next day by about a third, getting enough sleep and regulating your caffeine intake is very important!
Caffeine is a stimulant, which means it causes:
- Blocking adenosine receptors (stopping the binding of sleep-inducing chemicals in our brain)
- Increase in adrenaline production to give us a burst of energy
With too much adrenaline and not enough adenosine, we are alert and wide awake, making it difficult to fall asleep.
When caffeine is at its peak in your body, it will be very difficult to feel sleepy and sleep. Additionally, caffeine has a half-life of about 6 hours. At this point, half of the caffeine is out of your system, while the rest remains in it. In this half-life time, the noticeable effects of caffeine will wear off. You won't feel as alert or energetic. You might even have a breakdown.
So if your desired bedtime is 10pm, you shouldn't consume caffeine after 4pm!
Long term results
Another study found that drinking coffee can throw off your circadian rhythm. A cup of coffee can change things by 40 minutes, delaying sleep.
At the same time, the other long-term side effect of caffeine is the dependence it causes. Regular caffeine consumption sinks you into this cycle of feeling almost "dead" until you have your first cup of coffee of the day. The risks here are that over time, the body becomes less responsive to caffeine, so you have to "up your dose" to feel the effects.
Sleep quality after caffeine consumption
This is difficult to calculate. There are studies that find that those who consume a high amount of caffeine during the day are more likely to feel tired the next day, even after sleeping. But the problem lies elsewhere: is someone drinking a high amount of caffeine because they are naturally tired every morning, or is the caffeine causing the feeling of fatigue by disrupting the quality of their sleep?
All we can say is that caffeine consumption affects (one way or another) sleep patterns and alertness during the day, which is why limiting caffeine intake is considered a healthy choice.
What else can affect my sleep quality besides caffeine?
- The type of caffeinated beverage you consume. Green tea, for example, contains the amino acid l-theanine and GABA, which have been shown to improve both sleep quality and length despite the caffeine content. Instead, pay attention to energy drinks that act as stimulants, containing a very precise amount of caffeine per serving.
- Other nutrients you consume. Foods high in serotonin can cause vivid dreams and nightmares. This includes cheddar, milk, chicken, lamb and white rice to name a few.
- Sleeping habits. Did you know that blue lights affect your ability to sleep more than any other color? Blue light blocks melatonin in your brain, making it much harder to fall asleep. It's best to avoid using your electronic devices before bed - especially if you're connected to the very blue and white designs of Facebook and Twitter.
- Sleep environment. It should be dark, quiet, comfortable and cool, so forget the night light and stuffed polyester sheets. Being in too hot or an environment that is too noisy and bright will reduce your chances of quality sleep.
When is it safe to drink caffeine before bed?
The guidelines from the FDA are to consume up to 400 mg of caffeine per day - and no more. That's about 4 or 5 cups of coffee or 8 cups of black tea. These prices are even much lower for pregnant women and children.
Consuming caffeine before bed depends mostly on you as an individual and your schedule. To be safe, we recommend not consuming caffeine after 3pm. or 4 p.m., so the caffeine levels in your system are at least halved before you go to bed.
This article was originally written for TerryCralle ,
Terry 's
official sleep information portal Cralle , certified nurse & sleep clinician.
