Do you reach for a cup of coffee late at night? Maybe you’re putting off going to bed, or need a little boost. But what if you added a handful of lemon slices to your cup of coffee? Is it safe, healthy, or even a good idea to drink coffee and lemon before bed?
Coffee contains caffeine, which is a stimulant. It can take up to 10 hours to leave your system—meaning, late night coffee drinkers could still experience the effects of caffeine when they’re trying to sleep. The American Academy of Sleep Medicine recommends avoiding caffeine as much as 6 hours before bedtime. Sleep experts also recommend avoiding using screens, exercising, and eating late at night. This makes coffee and lemon an important combination to research for a peaceful, restful sleep.
Experts agree that drinking coffee and lemon late at night is not the best idea. Lemoncontains high levels of acidity and can cause unfortunate indigestion problems. On its own, coffee has the potential to cause digestive problems, but when paired with citrus, the stomach often reacts more intensely.
Drinking caffeinated beverages close to bedtime has been linked to ever-worsening sleep patterns. Chronic fatigue, anxiety, and health problems related to general lack of sleep can develop from late night coffee consumption. Not only can it wreak havoc with your sleep rhythm, but it can actually hinder the process of falling asleep in the first place. For those who suffer from insomnia, the effects of caffeine can make matters far worse.
Those with sleep difficulties may find other solutions more helpful. Something as simple as an encouraging cup of chamomile or ginger tea can help get you into a relaxed state for slumber. Doing some stretches or light yoga can help release endorphins that naturally ease into sleepiness. Other gentle remedies like reading a book, listening to calming music, or spending time with a pet can also be beneficial.
The Effects of Caffeine on the Human Body
Caffeine is the world’s most popular stimulant. It gives the body a kick start when consumed, releasing the hormone adrenalin. This is why it is so commonly used to fuel energy right when you need it the most. However, experiencing that rush of energy is not without its drawbacks.
Caffeine can also cause your heart rate to quicken, leading to increased anxiety and sweatiness. It also raises your blood pressure, especially if you already struggle with hypertension. High doses can also cause jitters and irritability.
Caffeine can also cause the nervous system to become over-stimulated. This can affect your body’s circadian rhythm, or natural sleep cycle, pushing it back and making it difficult to fall asleep.
The effects of caffeine doesn’t just stop with your sleep cycle. Your immune system could be compromised, making it harder for your body to fight infection or illness. Caffeine is also highly addictive, so if you’re using it as a bedtime stimulus, it can interfere with the mental gap closure associated with a good night’s rest.
Long-Term Adverse Effects of Consuming Coffee and Lemon Before Bed
Despite what you may have heard, drinking coffee and lemon before bed can have serious long-term effects on your health. A few of the most common adverse effects include increased stress and anxiety levels, increased blood pressure, irregular heartbeats, indigestion, insomnia, and even digestive issues.
Consuming coffee and lemon late at night can also cause a disruption of the natural circadian rhythm responsible for helping your body to relax, reducing your ability to get a good night’s sleep. It can also lead to daytime fatigue, grogginess and difficulty focusing. Furthermore, consuming coffee late at night has been linked to a higher risk of type 2 diabetes.
Another concern is the potential risk of coffee-induced acid reflux. Consuming coffee late at night has been linked to an increased risk of acidic stomach juices flowing up the esophagus, resulting in heartburn, sore throat and other painful symptoms.
Finally, consuming coffee and lemon late at night has also been linked to a higher risk of stroke, heart attack and other cardiac issues. As coffee and lemon juices are both acidic, they can damage the barrier that protects the stomach from digestive juices. This can lead to an increase in stomach acid, which in turn can cause inflammation and damage to the inner lining of the stomach.
Healthier Alternatives to Coffee and Lemon Before Bedtime
If you’re looking for healthier alternatives to consuming coffee and lemon before bedtime, try drinking herbal tea, such as chamomile or ginger tea. This will help to relax your body and mind, as well as reduce stress levels, enabling you to fall asleep more easily.
Another option is to sip on a herbal tea such as valerian root, which has natural sedative effects. If you’re looking to unwind with a cup of warm tea, lavender and lemon balm have been scientifically proven to help with relaxation. Alternatives such as kava kava, passionflower, and ashwagandha are also popular choices.
Finally, if you’re looking to relax and replenish some of the lost nutrients from the day, consuming a nutritious smoothie or shake made from natural ingredients such as oats, nuts, seeds, honey, and fruit is an excellent bedtime snack that won’t keep you up for hours.
Nutritional Benefits of Consuming Coffee and Lemon
Coffee is packed with antioxidants which helps to protect your cells from damage, as well as reducing inflammation and the risk of certain chronic illnesses. Lemon is a great source of Vitamin C, an essential nutrient that helps to strengthen the immune system and fight off illnesses.
When consumed in moderation, coffee and lemon can also help to improve mental focus and energy levels. Coffee is known to have stimulating effects which can help to clear the mind and improve concentration. Lemon has mood-boosting and energizing properties, making it an ideal morning pick-me-up.
Coffee and lemon can also help to boost metabolism, reduce hunger cravings, and promote weight loss. According to some studies, coffee and lemon extract has the potential to increase fat oxidation and reduce fat storage. Furthermore, because lemon contains fewer calories than other juices and drinks, it is an ideal way to keep your weight in check.
Practical Tips for Drinking Coffee and Lemon Before Bedtime
Although drinking coffee and lemon before bedtime may not be the best idea, there are some tips you can follow to minimize the chances of it disrupting your sleep. Here are a few practical tips for drinking coffee and lemon before bedtime:
- Avoid drinking coffee and lemon close to bedtime.
- If you can’t avoid it, try to limit yourself to just one cup per day.
- Avoid adding sugar, creamer, and other sweeteners to your beverage. These can hinder sleep.
- Don’t over-indulge – drink coffee and lemon in moderation.
- Drink decaffeinated coffee or herbal tea in the evening.
- Start winding down at least an hour before bedtime.
The Verdict on Drinking Coffee and Lemon Before Bed
In conclusion, drinking coffee and lemon before bed is not recommended as it stimulates the body and can disrupt sleep patterns. Caffeine is a known stimulant and can take up to 10 hours to leave the system, meaning late-night coffee drinkers may still be feeling the effects when trying to sleep. Consuming coffee and lemon late at night has been linked to many negative health effects, such as indigestion, insomnia, fatigue, and chronic stress.
On the other hand, both coffee and lemon have many beneficial qualities, when consumed in moderation. Coffee is packed with antioxidants, while lemon is a great source of vitamin C. They can both help to boost metabolism and provide a natural energy boost.
Although drinking coffee and lemon before bed is linked to several health risks, it is still possible to reap the benefits by following a few practical tips. So, if you’re struggling to get a good night’s sleep, stick to herbal teas, or choose a decaffeinated coffee alternative.
