Introduction
One of the most popular beverages in the world is coffee. Whether it be at home or at the local coffee shop, people enjoy it immensely. However, there is a debate over whether it is safe to have coffee before bedtime. Some individuals believe that drinking coffee just before bedtime can disrupt sleep, while others disagree.
Caffeine Impact On Sleep
Caffeine consumption can significantly affect sleep patterns. As the stimulant remains in the body, it can disrupt falling asleep. Insomnia can be a result of drinking coffee before going to bed. Caffeine is particularly important when it comes to sleep because it can interfere with the body’s sleep/wake cycle. The National Sleep Foundation reported that caffeine consumed before bedtime can reduce sleep quality, duration and delay the onset of restful sleep. People who consume coffee before bed can suffer from tiredness during the day or in the following morning.
Experts Perspectives
Many experts consider it best to avoid or limit coffee intake after six in the evening and especially before bedtime. Any caffeine intake before bedtime can affect sleep cycles. Scientists and doctors recommend that individuals should not drink coffee after seven in the evening in order to avoid developing poor sleep and insomnia.
Dr. Peter Martin, a professor of pharmacology and neurology at Vanderbilt University in Nashville, confirms that it is best to avoid coffee in the evening and before bed. He suggests to limit the intake of coffee after seven in the evening. He believes that reducing the intake of caffeine after seven in the evening is the key to having better quality sleep.
Weight Changes and Stress
Drinking coffee before bedtime can increase stress hormones and cortisol levels. Studies have highlighted that high cortisol levels can lead to an increase in food cravings, which could lead to weight gain or other health issues. Individuals who often suffer from stress and anxiety can benefit from limiting caffeine intake in the evening and before sleep.
My View on the Topic
Having drank coffee throughout the day for many years, I can personally attest to the negative impacts that it can have on my sleep and ultimately my overall health. I have found that drinking coffee after seven in the evening can greatly affect how I feel the following morning and my sleep quality. I make the conscious decision to never drink coffee before bed and have seen a marked improvement to my overall energy levels since doing so. I encourage anyone who struggles with feeling tired during the day to limit or avoid coffee before bed.
Consequences of Ignoring Advice
Failure to follow this advice could lead to serious health issues. Difficulty breathing, irregular heartbeat and insomniac feelings are just some of the consequences of not following professional advice. Health professionals have also reported serious cardiovascular issues among those who do not limit their coffee consumption.
Biological Differences
Individual genetic make up may determine how tolerant everyone could be regarding the issue. Some people’s body systems are able to adjust better to the caffeine intake in coffee so it does not affect their sleep patterns, or the onset of sleep. People who find that their bodies can tolerate coffee before bed may feel no disruptive or unexpected consequences in the following morning.
Coffee Alternatives
Nevertheless, I suggest opting for alternatives to coffee before going to bed. For example, warm tea and milk, chamomile tea, herbal tea, or even a glass of warm water. People can also opt for a warm bath and spend time reading to relax and reduce stress before going to bed.
Lifestyle Choices
In addition to reducing the intake of coffee, making other lifestyle changes can influence sleep at night. Having regular bedtime habits can also help and people should aim to stick to their sleep routine whenever possible. People should also be smart about the environment and create a conducive atmosphere for falling asleep. This could be done by light dimming and restricting the use of gadgets like phones and laptops an hour before bedtime.
Caffeine Consumption
Finally, it is important to consider the number of coffees people consume during the day. If a person consumes multiple coffees throughout the day, they may need a higher dose of caffeine in order to stay alert and concentrated. I understand that people can be addicted to coffee and changing consumption habits can be a challenge.
To minimise detrimental effects on sleep and overall wellbeing, people should strive to reduce the consumption of coffee throughout the day and particularly during the evening. If people stick to the established advice, it is completely safe to consume coffee before bed.
