Health Impacts of Drinking Coffee at Night
Coffee is loved by millions of people who rely on its energizing effects to get through their days. But when it comes to its consumption in the late hours of the day, the opinion is divided. For many, a cup of hot brew is the perfect solution for an energy boost before bedtime. Ironically, for just as many, coffee in the evening can be a major impediment for a good night’s rest. This begs the question, can we drink coffee in the night without negative health side effects?
In general, caffeine sensitivity varies from person to person, based on their genetic profiles. Those with enhanced sensitivity should avoid any form of caffeinated beverage at least six hours prior to sleep. Even those with a low sensitivity can still feel the effects of a cup consumed hours earlier. The stimulating effects of caffeine have been found to last up to six hours.
Research suggests that the tolerance level is much lower in the evenings compared to the mornings, due to hormonal and biochemical factors. Even just one cup of coffee during later hours can make it harder for someone to fall asleep and to get much-needed rest. Coffee consumption prior to bed can also disrupt the production of hormones involved with regulating the body’s natural sleep cycle such as epinephrine, cortisol, and renin.
Drinking coffee late in the day can also have a negative effect on the brain’s performance. A study conducted by the University of Basel in Switzerland found that high-caffeine consumption resulted in less alertness and more mistakes being made during tests the following day. It was also found that those who had consumed coffee before sleeping the night before presented with slower reaction times and lower motivation for the tasks.
The amount of caffeine in each cup of coffee can vary significantly depending on the size of the cup, how it was brewed, and the type of beans or grind that was used. So, as satisfying as it may be, it is best to be mindful with the amount of caffeine consumed. If any form of caffeine is being taken, it is recommended that individuals consume it no later than 12 noon.
Individuals should not rely solely on caffeine to energize them at night. There are several other practices that can provide the boost without the side effects of caffeine. For example, engaging in physical activities in the evening can promote alertness, improved mood, and better sleep. Furthermore, a daily balanced diet with plenty of varieties of fruits, vegetables, protein-rich foods, and complex carbohydrates can provide better energy and nutrition.
Effects on Heart Health
Drinking coffee in the night is not advisable because it can lead to serious health impacts such as an increased risk of cardiovascular disease. High caffeine levels have been found to stimulate the release of adrenaline, which can raise heart rate and blood pressure. Studies have also linked long-term coffee consumption with an increased risk of arteriosclerosis, a condition that involves the deterioration of the artery walls.
This is particularly significant for individuals who are already at risk of cardiovascular health issues. It has been shown that combining coffee intake with unhealthy foods, smoking and/or alcohol can further increase such risk, particularly in individuals with pre-existing conditions. Thus, it is recommended to be aware of the amount of coffee or any other caffeinated beverages consumed in the late hours, or better yet, to avoid them altogether.
Supplemental Benefits of Coffee
On the other hand, coffee can offer some beneficial health advantages when taken in the right form and in the right quantities. Studies have followed the benefits of coffee on liver and kidney health, longevity, mental health, and more. Specifically, coffee has shown to lower the risk of stroke, certain cancers, diabetes, and heart-related ailments.
When consumed in the right proportions, coffee is also known to help with weight management, improve cognition, and strengthen the immune system. This is because coffee is rich in antioxidants, which are beneficial for fighting inflammation, and improving brain health.
Conclusion
Ultimately, the decision to drink coffee at night should come down to the individual’s previous experience with coffee sensitivity, personal medical history, and risk of cardiovascular condition. Moderate amounts of coffee can be consumed, and if done in the right manner and in combination with healthy dietary practices and exercises, coffee can offer many benefits.
Role of Sleep in Human Health
Sleep is one of the most important aspects of human health and has a direct impact on one’s overall wellbeing. It is not only vital for good physical health but it serves many additional benefits such as improved cognitive abilities and emotion regulation. Studies have found a strong association between sleep deprivation, lack of performance and errors in judgement.
Poor sleep health has also been linked to hormonal imbalances, increased levels of stress hormones as well increased cortisol levels and lowered dopamine levels. This can lead to an inability to focus and pay attention, feelings of irritability, fatigue, and even a weakened immune system.
Adequate sleep helps to align the body’s circadian rhythm and gives it time to rest and repair. Regularly getting enough hours of sleep can strengthen the immune system and help with inflammation, which is the root cause of many chronic diseases. Furthermore, it is essential for physical performance, exercise endurance and body composition.
The Negative Effects of Too Much Sleep
Too much sleep however can have a detrimental effect on one’s overall health, mental and physical wellbeing. It has been linked to an increased risk for depression, poor cognitive ability, sleeping disorders and even chronic fatigue. Long sleeping patterns can make it harder for someone to wake up in the morning and make it difficult to fall asleep at night, which can aggravate insomnia.
When an individual is sleeping, their body is producing beneficial hormones such as serotonin, dopamine and human growth hormone. These hormones are essential for overall bodily health and functioning of the brain. Too much sleep can throw this balance off, resulting in the body producing too much of these hormones, further exacerbating any existing issue.
Sleep-Wake Inversion
Not surprisingly, the topic of caffeine consumption in the night brings with it the popular subject of circadian rhythm, or the body’s response to light and dark, which can have both positive and negative impacts on a person’s physical and mental health. In particular, it is important to avoid a ‘sleep-wake inversion’, when the natural inclination to sleep at night and stay awake during the day is disrupted. It can have an adverse effect on one’s body and can lead to health issues such as mood swings, daytime fatigue and insomnia, amongst other concerns.
Sleeping at night does not only promote better sleep, it is important for having a healthy lifestyle. It is essential for cognitive functions such as learning, critical thinking and problem solving, as well as emotional stability and overall mental well-being. Thus, it is recommended to ensure that the body’s sleep-wake cycle is set and reset to maintain a healthy lifestyle and provide an improved quality of life.
Integrative Practices for a Healthy Lifestyle and Improved Sleep Quality
To ensure a healthy state of mind, there are a variety of behavioral, dietary and lifestyle practices that can be employed. Try to reduce stress, keep a regular sleep schedule, incorporate physical exercise and provide the body with adequate nutrients and vitamins to keep away germs, viruses, and disease. Similarly, practising relaxation techniques such as yoga, guided meditation, and deep breathing exercises can also help to quiet the mind and provide mental clarity.
Hydration is equally important, as water plays a role in keeping the body and mind in balance. And while a caffeine intake could be necessary to get through the day, the evening should be reserved for activities that are conducive to winding down and being mindful with the approach to sleep. This way, the body can enter its resting state from all the wear and tear, and prepare to start the next day off with energy, focus, and clarity.
