How Caffeine Can Affect Sleep
Caffeine is a naturally occurring stimulant found in coffee, tea and some soft drinks. It is classified as a psychoactive drug because it affects the central nervous system. A single cup of coffee contains anywhere from 60-150 milligrams of caffeine, depending on the type of coffee and serving size. While caffeine can be beneficial for energy and focus, it can negatively affect our natural sleep-wake cycles over a period of time.
The Effects of Caffeine on Sleep
The average half-life of caffeine in the human body is around five to six hours. This means that if you drink a cup of coffee at 4 pm, approximately half of the caffeine has been metabolized in your body by 10 pm. However, everybody metabolizes caffeine differently, so this timeframe is just an estimate.
Recently, scientists have found that drinking coffee before bed can potentially disrupt our natural circadian rhythms or internal timekeeping systems. Many studies have suggested that drinking coffee in the afternoon or evening can have adverse affects on quality sleep, since it increases alertness and stimulates the body in ways that can impact the quality of sleep.
The Effects of Drinking Coffee Before Bed
The effects of drinking coffee too close to bedtime can vary as people metabolize caffeine differently. Some signs that coffee too late in the day has had an effect on sleep can include feeling more alert or unable to fall asleep on time, or waking up during the night and have difficulty falling back asleep.
In the short term, coffee can provide an energy boost that may help clear the fog and get through the day. However, drinking too much coffee can affect your body’s overall ability to understand day versus night and make it more difficult for your body to become accustomed to any consistent sleep schedule.
Limiting Caffeine Intake Before Bedtime
Generally, experts recommend limiting caffeine intake to no more than three to four cups of coffee a day, and only consuming it prior to 2 pm. Studies have shown that limiting coffee intake at least four hours prior to bedtime helps to maintain quality sleep.
If you experience difficulty falling asleep, or are attempting to reset your biological clock, it might be best to consider cutting out the coffee earlier in the day. Of course, the best practice is to listen to your own body and understand when is the best time to have a cup of coffee.
Alternatives to Caffeine Intake Before Bed
If you have trouble sleeping and need something to help you unwind, a hot bath or herbal tea can help relax the body and reduce stress. Exercise is a great way to spend excess energy before bed – however, it’s important to remember that exercising prior to bedtime may increase alertness and make it more difficult for the body to settle down.
If caffeine before bed is unavoidable, certain types of caffeine such as green tea, decaf coffee and rooibos usually contain lower levels of caffeine than regular coffee, which could help reduce the effects of caffeine before sleep.
Conclusion
Caffeine can be beneficial in the right quantities and timing – however, those who are conscious of their sleep should be mindful of when the caffeine intake is too close to bedtime. Limiting caffeine intake and consuming it before 2 pm can be beneficial for preventing interference with sleep. Those who want to unwind before bed can also consider alternative methods such as a hot bath, herbal tea, exercise and low-caffeine alternatives.
