It is generally agreed upon that drinking coffee after brushing your teeth late at night is not the best idea. Many people may think that the caffeine will help them stay alert and stave off fatigue, but in reality it can lead to more sleep disturbances than a good night’s rest.
For starters, having any type of caffeinated drink late at night can prevent people from falling into a deep sleep. When we go to sleep, our bodies need to enter the REM (rapid eye movement) cycle, which is the stage of deep, restful sleep. If our bodies are kept in a state of alertness due to caffeine, it can be difficult to enter the REM cycle and ultimately, create an interruption of sleep.
It is also important to note that coffee stimulates the production of stomach acid, which can cause heartburn and acid reflux. Even if heartburn and acid reflux are not experienced, the increased production of stomach acid can damage enamel on your teeth. This is especially important to consider if you are already brushing your teeth at night, as this increased acidity can further weaken already weakened enamel.
Another thing to consider is that coffee is a diuretic. This means that it causes your body to expel more water than it takes in, leading to dehydration. Dehydration can worsen existing symptoms of fatigue and tiredness, as well as increase the risk for serious medical conditions such as kidney stones.
Research has also shown that caffeine consumption can reduce our bodies’ capability to produce melatonin, a hormone that helps regulate our sleep and wake cycles. Caffeine also increases cortisol levels, which creates an increased feeling of stress and can make it hard to relax and go to sleep.
Despite all of the above information, drinking coffee after brushing your teeth late at night is not always a bad decision. In fact, some people may find the ritual of having a cup of coffee to be a comforting one. The key is to practice moderation and be mindful of how you feel after consumption. Additionally, if you partake in the habit, it is important to use a high-quality, low-acid coffee blend that is less likely to damage your teeth.
Different Types Of Coffee And Caffeine Content
There are a variety of coffee types and everyone has their own preference. It can be beneficial to know the caffeine content of your favored type of coffee, whether it is espresso, French press, or instant. On average, an 8-ounce cup of brewed coffee contains 95-200mg of caffeine, while the same amount of espresso contains 63–74mg of caffeine. Additionally, it can be helpful to take into account your sensitivity to caffeine and adjust your coffee consumption if needed. Some people may find that it is easier to tolerate lower-caffeine coffees, such as decaf or cold brew.
Can Caffeine Effect The Quality Of Sleep?
Caffeine can have an effect on the quality of your sleep, as we have discussed previously. It is important to remember that other stimulants, such as nicotine and alcohol, can also affect our sleep and keep us from getting a good night’s rest. Additionally, caffeine can stay in your system for up to six hours, so it is important to pay attention to how much you drink and when. If you are drinking coffee after brushing your teeth late at night, it might be a better idea to switch to decaf or a low-caffeine blend.
What Other Habits Can Impact Quality Sleep?
There are a number of habits that can impact your quality of sleep, such as exercising too close to bedtime, over-consuming processed food and alcohol, and staring at bright screens (like a laptop or smartphone) before bed. It is important to address these issues before looking at coffee consumption, as they can have a much greater effect on your overall quality of rest.
The best way to ensure a good night sleep is to practice healthy habits like eating a well-balanced diet, staying physically active, keeping a consistent sleep schedule, and avoiding stimulants like caffeine late at night. It is also important to create a calming atmosphere in your bedroom by making sure it is well ventilated and noise-free.
How Can I Cope With Caffeine-Induced Insomnia?
If you are regularly struggling with caffeine-induced insomnia, there are a few steps you can take to help. The first is to switch to decaf or low-caffeine coffees, which can still be satisfying without causing sleep disturbances. Additionally, you may find that reducing the amount of coffee you consume during the day or limiting your intake to the morning hours can be helpful.
Furthermore, attempting to create a consistent sleep schedule and practicing relaxation techniques before bed can be beneficial. Finally, if you find that other factors, such as stress and anxiety, are impacting your sleep, it might be a good idea to speak to a mental health professional.
What Other Caffeinated Drinks Should I Avoid At Night?
In addition to coffee, it is generally a good idea to avoid other caffeinated beverages and energy drinks at night. Soda, black and green tea, chocolate, and caffeinated herbal teas can all contain caffeine and cause disturbances in your sleep cycle. Additionally, energy drinks and other sugary drinks can disrupt our blood sugar levels and cause us to wake in the middle of the night. If you are looking for something soothing and comforting to drink before bed, herbal teas or warm milk can be a great choice.
What Foods Can I Eat To Help Me Sleep Better?
Besides avoiding caffeine and other stimulants, there are a variety of nutrient-rich foods that can help promote better sleep. Foods that naturally contain melatonin, such as oats, corn, sweet potatoes, and tomatoes, are a great choice. Bananas, dark leafy greens, chamomile tea, and almonds are all high in magnesium, which can help relax the body and promote sleep. Finally, fatty fish like salmon and tuna, as well as turmeric, are both rich in omega-3 fatty acids, which can aid the body in releasing serotonin, promoting relaxation and leading to better sleep.
