Coffee can be a healthy addition to your diet; however, drinking caffeinated beverages — including coffee — at night can make it more difficult to fall and stay asleep. This can potentially disrupt your diet and weight-loss goals. Thus, while drinking coffee in the evening won’t do any harm if you do not have any known sleep problems, it is better to limit your coffee consumption to the morning and early afternoon.
Caffeine is a stimulant and supplements your system with artificial energy, which can make it difficult to wind down when the time for sleep comes. Consuming 200 milligrams (2 cups of coffee) of caffeine within six hours before bed causes a substantial disruption in sleep, according to research from the National Sleep Foundation. Even consuming just 50 milligrams of caffeine can cause enough interference to negatively affect sleep in people who are particularly sensitive to it.
Coffee is often used for weight loss since it aids in metabolism booster and acts as an appetite suppressant. Indeed, in one study of moderately overweight individuals, researchers noted improved alertness and the importance of the sense of control associated with the inclusion of coffee in the weight loss plan. Caffeine helps the body become more efficient in using its stored fat, but it can also have an adverse effect on your sleep and, therefore, potentially your weight-loss goals. It is important to note that coffee can cause dehydration even in small amounts. As such, it is a good idea to drink enough water when you drink coffee to stay hydrated.
Studies have shown that regular coffee drinkers who usually consume caffeine at least three hours before bedtime may not be affected by the disruption in sleep. However, if you find yourself drinking coffee at night to suppress hunger, it is important to consider other options. To prevent snacking at night, eat more filling meals during the day and have high-fiber snacks throughout the day. Eating regular meals and snacks will help reduce cravings and make it easier to pass on late-night snacks.
Sleep
Getting the recommended seven to eight hours of sleep each night is key for weight loss. When you do not get enough sleep, the hormone ghrelin increases, which makes it difficult to lose weight. Lack of sleep also causes your body to release more of the hormone cortisol, which signals your body to store fat. Additionally, when you stay awake, your body does not produce enough of another hormone called leptin, which is responsible for making you feel full.
To make it easier to sleep at night, avoid drinking caffeine for at least six hours before bedtime, try to avoid long daytime naps and stick to a consistent sleep schedule. Regular exercise during the day can also decrease the amount of time it takes to fall asleep, helping to naturally promote weight loss. Using relaxation techniques such as yoga, meditation and deep breathing can also promote better quality of sleep, which can in turn help with weight loss.
Alcohol
While drinking coffee at night may not be ideal for weight loss, studies suggest that drinking alcohol may have more of an effect on weight-loss goals. A review of research showed that drinking alcohol can increase hunger and cravings, reducing self-control and making it more difficult to stick to a diet plan. Additionally, alcohol contains more calories than coffee, meaning that drinking alcohol can add to your overall caloric intake.
Furthermore, alcohol can interfere with sleep. Even if a few drinks in the evening do not keep you from falling asleep, it can still lead to lighter, less restful sleep. This can disrupt your body’s metabolic system and make it more difficult to lose weight. So, if you choose to drink alcohol, it is best to limit your consumption to 1-2 drinks and consume it at least four hours before bedtime.
Medication Interaction
It is important to note that caffeine can interact with some medications. Before drinking coffee or caffeinated beverages, talk to your doctor to see if the caffeine in coffee could interact with any of your medications. This is particularly important for those taking medications like beta-blockers, which can reduce the amount of caffeine in the body. A reduced amount of caffeine can cause drowsiness, which can make it more difficult to stay awake and alert when driving or participating in activities like exercise.
Conclusion
If you are looking to lose weight, drinking coffee at night may not be the best choice. Caffeine can make it harder to fall asleep, which can disrupt your diet and weight-loss goals. Furthermore, caffeine can interact with some medications, making it important to talk to your doctor before consuming it. Additionally, drinking alcohol can also increase hunger and make it harder to stick to a diet plan. Thus, if you want to help promote weight loss, it is best to drink coffee in the morning or early afternoon and to limit your alcohol consumption.
