Overview of Effects of Drinking Coffee Before Bed
Coffee is a stimulation beverage made from the roasted seeds of a coffee plant. It is one of the most popular drinks in the world and can be found in almost any shop, café or home. But is it really wise to drink coffee before bed? Answering this question starts with understanding how coffee impacts the body.
The primary ingredient in coffee is caffeine and is the reason why we experience excitement and alertness after drinking it. Caffeine is a stimulant that has been shown to affect sleep and therefore, drinking coffee late at night can disrupt our chance of getting a restful night’s sleep. Caffeine takes around 45 minutes to reach its peak effectiveness and remains in the body for up to 15 hours. This means that if someone has a cup of coffee late in the evening it may still be present in their body come bedtime, leading to many disruptions that come with lack of sleep.
While the effects of caffeine in coffee vary from person to person, generally anyone who drinks coffee late at night should expect to have a poorer quality of sleep than if they had not consumed any coffee. A person who drinks coffee close to bedtime may experience difficulty getting to sleep and their sleep quality may be hampered. Furthermore, the amount of caffeine in coffee can also have an influence on sleep. Higher amounts of caffeine will disrupt sleep more than smaller doses.
Experts have suggested that the answer to the question ‘Can I drink coffee late at night?’ really comes down to individual circumstances. People’s sensitivity to caffeine-induced sleep disruptions vary and some people may find it easier to sleep soon after having a cup of coffee.
However, it is generally advisable to avoid coffee late at night due to its effect on sleep. Instead, substitutes such as caffeine-free teas, decaffeinated coffee and herbal teas should be considered if looking for an energy boost in the evening. Sleep is essential for overall wellbeing, so providing yourself with the best chance of a restful night’s sleep will ultimately help maintain healthy living.
Alternative Beverages
If considering avoiding coffee late at night, there are a number of alternative options to provide you with an energy boost throughout the day. Each of the following options contain limited amounts of caffeine or are caffeine-free.
Chocolate has theobromine instead of caffeine, which gives it a milder stimulant effect. Tea is one of the most popular drink choices but some types of tea also contain caffeine, so it is important to be aware of the amount in the specific tea. Herbal teas are generally caffeine-free and provide a variety of health benefits, so could be an ideal option for that afternoon pick-me-up.
Matcha is a powder form of green tea and is generally caffeine-free or has much lower amounts than other tea varieties. Furthermore, probiotic drinks are known to increase energy levels and are also caffeine-free. Lastly, decaf coffee and energy drinks are other alternatives that not too many people know about. These drinks contain either reduced caffeine or no caffeine at all.
Reduce the Risk of Chronic Sleep deprivation
Chronic sleep deprivation can cause a number of problems such as physical and mental fatigue and elevated stress levels. It is not necessarily the quantity, but the quality of sleep that matters and people should focus on ensuring a good routine and quality of sleep. In order to reduce the risk of sleep deprivation, individuals should seek advice from mental health professionals or doctors.
Ensuring there are good sleep habits in place will help try and minimise any interruptions to sleep. These habits include sticking to a regular sleeping schedule, winding down before bedtime and limited use of technology in bed. People should also limit their exposure to light before bedtime, e.g. dimming the lights in the bedroom and limiting screen time.
Additionally, to reduce the risk of chronic sleep deprivation and related health risks, reducing intakes of caffeine is recommended. Coffee late at night is not advised as it will disrupt sleep and, as a result, result in less restful sleep. Instead of coffee late at night, people should opt for healthier substitutes such as decaf coffee, caffeine-free teas, herbal tea and other caffeine-free drinks.
Long-Term and Short-Term Impact on Health
Chronic sleep deprivation has been linked to an increased risk of many diseases. This is due to the disruption it causes to the body’s natural balance. People should ensure they seek medical advice or guidance from a qualified professional if they think they are chronically sleep deprived.
In the short-term, lack of sleep can hinder cognitive abilities such as concentration, problem-solving and decision-making. Emotional wellbeing can also be affected by sleep deprivation, as with much less energy and an inability to focus, it can be hard to get through day-to-day tasks. Anxiety and irritability can also be increased.
Adequate sleep is not only good for overall health and wellness, but also for physical wellbeing. When we are sleeping, our bodies are actively healing and repairing our cells and tissues. As a result, adequate sleep is important for aiding recovery from illness or injury.
Finally, having a good sleep health can help benefit us in the long term. By ensuring quality sleep comes from a routine night bedtime and a regular waking time, people can observe improved health and more physical energy during the day.
Arranging a Good Sleep Environment
A good sleep environment will help aid in producing quality sleep. There are a number of ways someone can arrange their bedroom environment in order to facilitate this. Comfortable bedding is essential when looking to make a bedroom as conducive to sleep as possible. People should ensure they have comfortable mattresses and pillows as this can help ensure they get the best quality sleep.
It is also important to ensure the bedroom is dark and well-ventilated. Investing in blackout curtains or blinds can help reduce any light coming in from outside and help the body produce melatonin, the hormone responsible for sleep induction. Investing in a middle-ranged dehumidifier can help remove excess moisture from the bedroom, which can cause an uncomfortable sleep environment.
Finally, people should look to keep their bedroom electronics-free. This means reducing any usage of phones, laptops, TVs and other gadgets just before bedtime. Not only will this help promote a good sleep environment, but it could also help people stay away from browsing social media, which can be another sleep disruption.People should also look to restrict their consumption of caffeine late at night as this can have an effect on the body’s sleep-wake cycle.
Manage Stress to Enhance Sleep Quality
Managing stress is another factor that is essential in creating a good sleep environment. Stress can significantly affect the way we sleep, often making it difficult or even preventing us from sleeping. Stress can also increase worry and lead to insomnia, which can further increase stress levels. Practising stress management techniques such as relaxation and light exercise can help manage stress levels and aid in producing quality sleep.
People should ensure they are not in a rush to sleep and allow themselves some time to relax and calm down. They could also look to implement calming activities such as reading, listening to music and yoga. Deep breathing exercises can also help relax people and improvesleep quality.
Where appropriate, people should look to talk about their issues and worries with a friend or family member. Stress can be a difficult issue to tackle by yourself but speaking it out with someone you trust can help you gain perspective and move forward with tackling any issues.
Essentially, poor sleep environments and behaviour can have negative implications on overall wellbeing. Keeping to a regular sleep schedule, avoiding technology late at night, practising good stress management techniques, reducing caffeine intakes and creating a comfortable bedroom will help facilitate better quality sleep.
