What is the Impact of Drinking Coffee on Sleep
Coffee is something of a cultural norm for many of us. It is consumed daily in various countries around the world and is often used as a pick-me-up after sleeping badly the night before. What many people don’t realise, however, is the potential downside to coffee drinking and the effect it has on sleep.
Effects of Caffeine on the Body
Coffee is a well-known source of caffeine. Caffeine is a stimulant that stimulates the central nervous system and alters the brain’s neurotransmitter activity. This can lead to a heightened cognitive state as well as increased mental and physical energy. The body metabolises caffeine at a variable rate, with some people feeling energised and alert for up to 12 hours after consuming it.
Typical caffeine consumption in healthy adults is classed as safe and unlikely to negatively affect health. For most people, the effects of caffeine wear off after a few hours and it is not likely to cause disturbed sleep.
Relationship Between Coffee and Sleep Deprivation
However, for people with a high degree of caffeine consumption and sensitivity, it can be more difficult for the body to balance its caffeine intake with the duration of sleep. Caffeine consumption later in the day has been linked to sleep disturbances such as insomnia and later bedtimes. In addition, people who drink more than three cups of coffee a day can suffer from sleep deprivation.
Caffeine Half-Life
The half-life of caffeine is the time it takes for 50% of the caffeine consumed to be metabolised or eliminated by the body. The length of time varies depending upon a variety of factors such as age, liver function, genetics, and other medications taken. Generally, it takes an average healthy adult four to six hours to eliminate half of the amount of caffeine they have consumed.
Thus, if an individual has consumed a cup of coffee at midday, then more than half of the caffeine from that cup of coffee is likely to still be in their system by the evening (six to nine hours later). This is important to consider for those individuals who are sensitive and/or prone to disrupted sleep.
Sensitivity to Coffee and Sleep
Individuals with a high degree of sensitivity to caffeine may find that even if they avoid drinking coffee, other caffeinated beverages late in the day, they still struggle with sleep disturbances. Certain medicines and supplements can also contain caffeine, and if taken late in the day can prevent healthy rest.
Researchers suggest that people who are particularly sensitive to stimulants, such as caffeine, should avoid any caffeine at least eight hours before they plan to sleep. Other pertinent factors to consider are an individual’s overall caffeine intake, genetics, and age.
Effects of Not Drinking Coffee
When individuals make changes to their caffeine intake habits, they can experience a certain amount of withdrawal. Symptoms of caffeine withdrawal can range from headaches to fatigue and irritability. Depending on the individual’s caffeine tolerance and the amount of caffeine consumed prior to reducing or eliminating it, withdrawal can occur for up to 9 days.
Eliminating the Bad Effects of Coffee on Sleep
Rather than abruptly discontinuing all caffeine, it is important to gradually reduce it over a period of time to reduce any withdrawal effects. Also, people should consider their diet and lifestyle. Eating a balanced diet, exercising regularly and allowing enough time to relax before going to bed can help improve sleep quality.
Understanding When Not to Drink Coffee
For individuals who experience a decrease in sleep quality due to coffee, it is important to be mindful of when not to drink it. Generally speaking, it is best to limit coffee drinking during the day and not consume it within six hours of the desired bedtime. Ultimately however, this varies from person-to-person.
Examining the Impact of Other Substances
In addition to coffee and energy drinks, it is important to consider the possible negative impacts of other substances. Smoking, alcohol and chocolate can also contain varying levels of caffeine. Furthermore, some foods contain theobromine, a milder stimulant that can also interfere with sleep.
Therefore, people should be aware of the foods they are consuming and the potential stimulant effects of each.
Incorporating Positive Sleep Habits
In order to help reduce any negative effects of drinking coffee on sleep, it is important to develop positive sleep hygiene habits. This consists of creating a comfortable sleep environment, winding down before bed, avoiding talking or answering emails before bed and creating a consistent sleep schedule.
It is also important to remember that everyone is different and so their individual sleep needs may vary. It is important to be mindful of the timing of coffee drinking and find what works best for you in terms of sleep deprivation.
Factors Affecting Sleep Quality
In order to achieve healthy sleep, it is important to consider not only caffeine consumption but also other factors that can influence sleep quality. Stress and emotional wellbeing can affect sleep, so taking steps to manage this can lead to better sleep. Exercising regularly, eating nutritious food, and having a consistent sleep schedule are also beneficial sleep habits.
Sleep Disorders and Caffeine
It is worth noting that those who suffer from sleep disorders such as Obstructive Sleep Apnoea (OSA) or Restless Leg Syndrome (RLS) should manage their caffeine consumption differently. People with OSA can find that caffeine consumption results in fragmented sleep, which can worsen their sleep apnoea. Those with RLS who have an excessive caffeine consumption can also find that their symptoms are exacerbating their sleep disturbances.
Caffeine Alternatives
Caffeine intake can be managed through the use of caffeine alternatives. Decaffeinated coffee and teas, naturally caffeine free herbal teas and the popular trend of bulletproof coffee can all offer energy similar to caffeine without the same stimulating effects on the body that it has.
Conclusion
Coffee is a hugely popular source of everyday energy for many people. While it can be a great way to recharge, it can also have a detrimental effect on sleep quality. It is useful to be aware of how coffee may be affecting the quality of your sleep, and to be mindful of the sources of caffeine in your diet in order to make the necessary changes to achieve a healthy balance.
