Caffeine and Sleep
Caffeine is the most widely used psychoactive drug in the world; most commonly found and consumed from coffee, tea, and energy drinks. Caffeine works mainly to increase alertness by blocking off the effects of adenosine, an inhibitory neurotransmitter. Caffeine intake is associated with improved performance, increased arousal, faster reaction times and improved mood. The general consensus is that caffeine can boost a person’s mental and physical performance. However, for some individuals, even low to moderate doses of caffeine consumed late in the day can disturb their sleep cycle.
Antidepressant Effects of Caffeine
Many people use coffee to decrease feelings of depression, but studies show that those who consume large amounts of caffeine have higher rates of depression than non-consumers. Women who drink four or more cups of coffee per day have an increased risk of developing depression compared to those who drink only one cup of coffee per day. An Australian study revealed that even low amounts of caffeine impairs cognitive skills associated with depression and anxiety.
Long-Term Effects of Caffeine
Coffee certainly has its advantages, but research has shown some of those advantages don’t last long. In fact, regular caffeine users often need to increase their dosage to make their regular cup of joe feel as good as it did before. This is due to the body developing a tolerance, as well as a physical dependence. A 2017 study found that caffeine also disrupts a person’s cortisol levels. Cortisol is a stress hormone that helps you regulate your emotions, energy levels, and metabolism. Consequently, cortisol levels can be thrown off if your coffee intake is consistently high.
When to Stop Drinking Coffee before Bed?
When it comes to combating sleep disturbances, one of the most effective measures you can take is limiting the amount of caffeine you consume. The golden rule to following is to stop drinking coffee 4-6 hours before going to bed. This is because caffeine has a half-life of about five hours, meaning half of the caffeine you consume will still be actively blocking off the effects of adenosine. Studies have found that even two cups of coffee per day in the afternoon or evening can lead to a deviated sleep cycle.
Lifestyle Changes
If you have difficulty sleeping, it’s best to steer clear of caffeine late in the day and make lifestyle changes. Instead, focus on improving your sleep environment and following a night-time routine. To help you relax and prepare your body for sleep, taking a warm bath, doing some light stretching, or reading can be very helpful. Additionally, make sure your sleeping area is dark and peaceful. By following these tips, you can reduce the time it takes to fall asleep and get quality rest.
Conclusion
Drinking coffee can improve alertness and mental clarity in the short-term, but too much caffeine may lead to long-term effects. Having more than two cups of coffee in the afternoon or evening can lead to disrupted sleep. To combat sleep disturbances, be mindful of when to stop drinking coffee and start implementing lifestyle habits that can help you get a better night’s sleep.
Alternatives to Coffee
If you’re looking for a way to reduce your caffeine intake without completely eliminating coffee, there are several alternatives you can turn to. Decaffeinated coffee is one option, but if you’d prefer to go caffeine-free, there are plenty of alternative health drinks. Herbal teas often have calming effects that can help you relax before bed and get quality sleep. Additionally, you can look into alternative non-caffeinated energy drinks.
Caffeine and Stress
Caffeine intake can cause elevated cortisol levels, which can lead to higher levels of stress and anxiety. Stress is related to insomnia and poor sleep quality. Therefore, if you’re looking to improve your sleep, it’s important to lower your caffeine consumption and examine how you cope with stress. Stress management techniques like yoga and mindfulness can be beneficial for calming the body and mind and getting quality sleep.
Health Benefits of Coffee
Despite the potential drawbacks of having too much caffeine in the afternoon or late evening, coffee still brings many potential health benefits. It has potential anti-inflammatory properties, as well as a good source of antioxidants. It can also help to improve circulation and cardiovascular health. One small study from 2017 even showed that two cups of coffee consumed in the afternoon and evening can help improve cardiovascular health and insulin sensitivity.
Sleep Quality
However, even with coffee’s potential health benefits, it’s important to consider the quality of your sleep. Taking the time to induce relaxation and allow your body and mind to rest is important for physical and mental health. Think about the amount of caffeine you consume and the time of day you consume it, and take measures to ensure you get enough restful sleep each night.
