Background
Coffee has been a long part of human culture, with evidence suggesting its use dates back centuries. It’s an incredibly popular beverage worldwide and has unique effects on its drinkers – from physical stimulation to mental invigoration. As a result, coffee has become a popular morning drink but there is some concern that its effects may also carry through to nighttime and impact the quality of sleep.
Caffeine Effects on Sleep
Caffeine is a stimulant, increasing alertness and energy. Coffee has a notable amount of caffeine, with an average cup containing around 95 mg – more than enough to significantly impact those who drink it. As the caffeine’s effects wear off after around 3-4 hours, its effects on sleeping patterns usually start to appear in the evening – leading to difficulty staying asleep and a disrupted sleep cycle.
Studies
A 2019 study from JAMA Network Open looked into the effects of caffeine on sleep and found that ingesting caffeine up to 6 hours before bedtime resulted in considerable drops in total sleep time and efficiency. What’s more, other studies have looked into the general long term effects of drinking coffee on sleep. One such study concluded that those who drank 2-3 cups of coffee daily had shorter sleep duration and increased sleep disturbances.
Different Perspectives
Of course, not everyone believes in the negative effects of drinking coffee in the morning on sleep. Some experts believe that regular coffee drinkers develop a tolerance to the effects from overstimulation of adenosine receptors and the resulting fatigue. Dale Gifford, founder of Sleep Footprint, for example, maintains that in these cases, the effect of a morning cup of coffee on sleep could be minimal or even nonexistent.
Opinion
In my opinion, it’s impossible to definitively determine the effects of drinking coffee on sleep without examining each individual’s own unique reactions to the drink. Despite the data from the studies, it’s impossible to ignore the individual differences between people when it comes to caffeine sensitivity and its effects on physical energy and alertness. My advice would be to assess one’s own body and its reactions to caffeine, while being cautious and moderating one’s coffee intake when it comes to evenings and nighttime.
Genetics
Genetics may also have a role to play in the effects drinking coffee has on sleep. Studies have shown that people with slower CYP1A2 gene are slower metabolizers of caffeine and are more likely to experience its effects. Every genetic profile is different and, as such, its effects on caffeine may lead to different reactions to drinking coffee in the morning and its consequences for sleep.
Environment and Sleep Hygiene
Of course, genetics is not the only factor potentially influencing the effects of drinking coffee before bedtime. One’s environment can also have a major influence here. Temperature, light level and sound – all play a major role in quality of sleep and are worth controlling, especially if one drinks coffee in the morning. Establishing a healthy sleep hygiene routine (especially in terms of regular sleep and wake times) could also help in this regard.
Foods, Supplements and Adaptogens
Apart from tailored sleep routines, one can also explore foods and supplements to help reduce the effects of coffee drinking on sleep. Magnesium and Vitamin B, for instance, have been shown to reduce irritability and fatigue associated with the withdrawals from caffeine, while ashwagandha, another herbal supplement, has known calming properties. Certain foods also have calming properties which, when combined with a healthy sleep regimen and caffeine moderation, could help create a better sleeping atmosphere and reduce the impacts of coffee drinking.
Nutrition and Sleep Timings
Finally, it’s important to note the role of nutrition and its influence on the impact coffee has on sleep. Eating certain foods or lacking certain micronutrients – like zinc and magnesium – can directly influence the effects of caffeine in the body. Furthermore, it’s also possible that delaying meal times for a few hours before bedtime could also give some respite from coffee’s effects on sleep, as it’s not only about what we eat but when we eat it.
