Coffee and melatonin are both popular among people with trouble sleeping, but are they compatible? This article will answer the question of whether it is safe to mix the two or not. We will also look at the general effects of each, as well as potential side effects of taking both.
Due to the high amounts of caffeine contained in coffee, it is known to increase alertness and provide an energy boost. It works by blocking adenosine receptors in the brain, an inhibitory neurotransmitter that diminishes arousal and wakefulness. On the other hand, melatonin is a hormone produced in the body that helps in regulating our circadian rhythm, better known as our sleep-wake cycle. Taking melatonin is known to help alleviate insomnia and jetlag. A lower dose is typically used for promoting sleep and a higher one for sleep regulations.
So, what happens when you combine the two? Well, it really depends on the level of melatonin you take and your reaction to caffeine. Generally speaking, coffee may reduce the effectiveness of melatonin. A study conducted in 2014 found that individuals who took melatonin and coffee at the same time reported more trouble sleeping than those who did not. This is because coffee may have a higher half-life than melatonin, meaning it stays in your system longer and possibly interferes with melatonin’s action.
Additionally, coffee can affect your body in other ways when combined with melatonin – particularly if you consume coffee on a regular basis or in high quantities. While it is unlikely to be harmful, the combination can cause headaches, nausea, jitteriness, and other unpleasant side-effects. So, it is best to limit how much coffee you drink – especially when taking melatonin.
Overall, it is recommended to avoid mixing coffee and melatonin as the two can have a negative effect when taken together. This is especially true for those who take high amounts of melatonin or already consume a lot of caffeine. It is best to take melatonin at least two hours after drinking a cup of coffee – this will help to reduce the potential for adverse reactions.
Health Benefits of Coffee and Melatonin
Coffee and melatonin offer several potential health benefits, though they may work best when taken on their own. Coffee has been shown to reduce the risk of stroke, Alzheimer’s disease, type 2 diabetes, and more. Additionally, it contains essential vitamins and minerals that can be beneficial to your overall health. Meanwhile, melatonin can help you fall asleep more quickly, resulting in a better quality of rest. Studies have also suggested that it can benefit those with dementia, Parkinson’s disease, and even cancer. Of course, consulting with a physician before taking either is recommended.
Potential Addiction to Caffeine and Melatonin
Like most things, too much of a good thing can be a bad thing. Consuming too much coffee can lead to caffeine addiction, which can cause jitteriness, headaches, and even a racing heart. On the other hand, taking too much melatonin can even result in nightmares and prolonged feelings of sleepiness. In fact, one study found that 10mg per day was an appropriate dosage for healthy adults. Therefore, always consult with your doctor before taking either.
Effects on Pregnancy
It is not recommended to take either coffee or melatonin during pregnancy. Despite coffee being known to contain beneficial antioxidants, consuming large amounts of caffeine can be dangerous. For this reason, it is recommended that pregnant women avoid caffeine entirely or only consume small amounts. The same applies to melatonin – studies have suggested that there may be risks associated with taking large amounts of it while pregnant. As a result, it is best to avoid mixing the two while pregnant.
Safety Tips When Consuming Coffee and Melatonin
If you’ve made the decision to combine coffee and melatonin, do so responsibly. Pay close attention to the level of caffeine in your coffee and only take the recommended dosage of melatonin. Additionally, make sure to drink coffee at least two hours before taking melatonin to give your body enough time to process it. Finally, monitor your symptoms and alert your doctor if you experience any unusual side effects.
Alternatives to Coffee and Melatonin
If you’re looking for an alternative to coffee and melatonin, there are other things you can do to help you sleep better. For example, participating in stress-relieving activities such as yoga, meditation, and breathing exercises can help induce relaxation and energy relaxation. Setting a consistent sleep schedule and avoiding screens before bedtime are also effective strategies. Finally, increasing your exposure to daylight can help realign your body’s natural circadian rhythm and make it easier for you to get a good night’s sleep.
