Caffeine and its Impact on Sleep
Coffee is a popular beverage steeped in thousands of years of tradition, and for good reason. Not only does its great taste have many people reaching for a cup of joe to start their day, but the added caffeine benefits can be seen in productivity, energy levels, and studying. But what are the long-term effects of drinking coffee, especially during the night? Let’s take a deeper look.
At its core, caffeine is a drug that triggers a response in the brain, increasing alertness, focus, and performance. Caffeine triggers the production of the adrenaline hormone, which produces an alertness response known as the “fight or flight” response – a reaction to a perceived threat. This can come in handy in the morning and throughout the day where the body needs a bit of energy, but can have negative consequences when drinking coffee later in the day.
Research on Coffee and Sleep
Though many students might still reach for a hot cup of joe to stay up late and cram for exams, most experts agree that this isn’t a good idea. Studies have shown that caffeine can lead to less restful sleep, and can even mess with melatonin production in the body. Melatonin is a hormone our bodies produce in response to darkness and helps regulate the body’s natural circadian rhythm – the natural sleep-wake cycle.
Furthermore, too much caffeine can impact digestion and can lead to acid reflux. Caffeine can also create an uncomfortable flush if consumed on an empty stomach. Not to mention, drinking coffee late at night can give your brain an artificial boost when your natural energy levels should be declining and lowering.
The Best Time To Drink Coffee
In general, most research and experts agree that the best time to drink coffee is in the morning. That way, you are able to benefit from the surge of alertness that caffeine provides when you naturally would be feeling more sluggish. Plus, as the day progresses, you can use the buzz as a natural pick-me-up when energy levels begin to dip.
However, there are certain situations where drinking a cup of coffee in the evening may be acceptable. For example, if you are up late working on a project that requires extra energy and focus, or if you find yourself in a situation where you did not get enough sleep the night before. In those cases, coffee could help – but with moderation and caution.
How Much Is Too Much?
It’s generally accepted that, depending on an individual’s body weight and age, the recommended maximum daily dose limit of caffeine is 400 mg, or roughly four cups of coffee. Going over this limit can have negative effects already discussed above, but luckily there are other ways to stay alert and focused.
The most important takeaway here is to always pay attention to your own body. Not everyone responds to caffeine the same, so experiment with the perfect amount for your needs – err on the side of caution though.
Alternatives To Coffee
If you prefer to stay away from coffee, there are still plenty of other options to keep your energy levels up throughout the day. Eating a well-rounded breakfast that includes some fruits and proteins will give you the energy boost you need in the morning, while natural sugary snacks or fruits and nuts during the day will help provide an extra energy boost.
For an extra kick, you can reach for natural energy drinks, teas with certain herbs that help with focus and concentration, or energy supplements. However, keep in mind that these might also contain caffeine or other stimulants so use with caution.
Lifestyle Changes
Finally, looking at long-term results and getting away from quick fixes can be beneficial when it comes to staying energized. Starting with establishing a better sleep routine, that at a minimum should have 7 hours of restorative sleep for an adult. Setting up an alarm that reminds you to stand up and move throughout the day can also help with energy levels, breathing, and focus.
Additionally, taking regular breaks can help reset your brain, refocus, and adjust accordingly. Reframing an outlook from “I’m too tired to do this” to “I’m energized and ready to take on this task” can also be an effective way of boosting both focus and energy.
Mindful Caffeine Consumption
Overall, though caffeine is a long-standing and popular drink, it’s important to recognize the consequences that its consumption can have with long-term use. If you decide to reach for a cup of coffee in the evening, be aware of the timing and your sensitivities to the drug.
Always pay attention to how your body responds to coffee and don’t use it as a quick fix or replacement for a good night’s sleep – your body and mind will thank you in the long run.
Good Nutrition
Since good nutrition is key to having energy throughout the day, understanding what foods are beneficial to your health can help ensure your body has the essential nutrients it needs. Eating a balanced diet rich in proteins, fats, and complex carbohydrates like legumes, nuts, whole grains, and fruits and veggies, for example, can go a long way in providing consistent, natural energy.
What’s more, you can also add certain adaptogens into your diet for more of a boost. These herbs and supplements can help to increase stress resilience, enhance focus and concentration, lift mental fatigue, and improve alertness.
Staying Hydrated
You may have heard it before, but the importance of staying hydrated can’t be overstated. Humans are made of almost 60% water, and when we become dehydrated, energy levels can quickly drop. Adequate hydration during the day can help you stay alert and present, while paying attention to your output of fluids and replenishing what you put out is absolutely necessary for sustained energy.
This especially true for people who are highly active and those who can’t sit still for long – kids, for example. Remember, the darker your urine, the more dehydrated you likely are, so carry a water bottle with you throughout the day and drink up.
Physical Exercise
Exercise is one of the best natural options to get your energy levels up and running. When we are active, our bodies release endorphins which trigger a positive feeling in the body. This natural mood booster will help keep your energy levels up throughout the day, plus all the added physical health benefits such as improved heart health, muscle strength, and stamina.
Aiming to do 30 minutes of exercise, such as a brisk walk, or a combination of interval training, five days a week is the minimum dosage recommended by most health and fitness experts. Plus, exercise can help support better sleep, which then translates to having higher energy levels in the morning.
However, when exercising it’s important to listen to your body and pay attention to how you feel. If you feel like you are going beyond your body’s limits, stop, rest, and adjust accordingly.
