Caffeine Content
Coffee is high in caffeine, a stimulant that can interfere with sleep and cause restlessness. According to a study published in the journal Sleep, caffeine content in coffee averages 95 milligrams (mg) per cup and can reach up to 200 mg per cup. The American Dietary Guidelines recommend limiting daily intake to 400 mg. Consuming a cup of coffee within four to six hours of bedtime could cause trouble falling asleep and could even lead to a sleepless night.
Effects
Caffeine can interact with adenosine receptors, which help the body recognize it is time to sleep. When caffeine blocks these receptors, it can cause energy and alertness that may keep you awake for hours. This interference with sleep continues for up to 8 hours after consuming caffeine.
Coffee has also been linked to poor quality sleep and a decrease in total sleep time. A study published in the journal Clinical Nutrition showed that those who drank between two to four cups of coffee daily were more likely to pick up daytime sleepiness the next day. Moreover, it was reported that drinking coffee in the evening resulted in the worst sleep quality.
Addiction
Besides feeling more energetic and less sleepy, individuals may also get addicted to caffeine. Caffeine is considered a type of drug and research shows that dependence can develop without consuming dangerous amounts. Dependence can lead to a range of unpleasant symptoms, such as headaches and anxiety, when the body does not receive its regular fix of caffeine.
Individuals who frequently consume coffee may find themselves needing increasingly higher levels of caffeine over time in order to reap the same effects. Feeling the need to continue drinking coffee even when it is inconvenient can be another sign of caffeine addiction.
Better Alternatives
Although drinking coffee before bed isn’t exactly ideal, there are still plenty of ways to get a boost of energy without disrupting sleep. Herbal tea, for example, is an excellent alternative to coffee as it contains minimal amounts of caffeine as well as a variety of antioxidants. Plus, it has a relaxing effect that can induce sleepiness.
Other drinks that can provide a quick spurt of energy without causing sleeplessness include smoothies and juices. These drinks are rich in nutrients, vitamins and minerals that can help maintain the balance of your body’s circadian rhythm.
Residual Caffeine
In addition to the amount of caffeine ingested, the residual caffeine in the body should also be taken into account when considering the effects of drinking coffee before bedtime. This can be tricky to calculate as it depends on various factors, including the type of coffee beans used as well as how it is brewed.
Cold brew coffee, for example, often contains high amounts of caffeine. The maceration process for cold brew coffee eliminates acids, resulting in a much thicker coffee with double the amount of caffeine per cup when compared to hot-brewed coffee.
Snack Before Bed
Starting a bedtime snack routine is another way to keep up your energy levels without drinking coffee. Snacking before bed can help you keep momentum through the night and prevent sleepiness. It is important to choose nutritious snacks that contain protein, healthy carbohydrates and healthy fats. These types of snacks are digested slowly, providing a sustained release of energy and can help reduce hunger cravings throughout the night.
Reset Circadian Rhythm
While caffeine can be disruptive to a person’s sleep, studies suggest that resetting the body’s circadian cycle may be a key to addressing caffeine sensitivity.
Having regular light exposure, going outdoors and timing caffeine intake can help adjust your circadian rhythm. Additionally, exposing yourself to natural sunlight during the mornings and avoiding artificial light during the night can reset your circadian clock and maintain energy throughout the day.
Disrupted Sleep Patterns
Drinking coffee before bed can lead to disrupted sleep patterns as the body is unable to enter the deeper stages of sleep needed for rest. This causes fatigue and grogginess the next day, inhibiting the body’s ability to remain active and alert.
Research suggests that people who drink coffee before bed have higher levels of Cortisol, one of the hormones associated with stress. Consuming caffeine close to bedtime can also reduce the amount of melatonin, a hormone responsible for promoting sleep, leading to increased fatigue the following day.
Sleep-wake Cycle
Disrupting the sleep-wake cycle is another side effect of drinking coffee before bed. Poor sleep due to coffee can lead to frequent drowsiness and difficulty staying awake during the day.
Research suggests that regularly drinking coffee in the evenings not only disrupts sleep but also throws off your body’s internal clock. A study from the journal Sleep Health showed that those who drank coffee close to bedtime had significantly weaker circadian rhythm.
Coffee and Health
Research suggests that drinking coffee before bed can wreak havoc on your health. Studies show that drinking coffee in the late evening can cause physical exhaustion, irritability, anxiety, headaches and even depression.
Coffee consumption has also been linked to long-term health issues. Research published in Sleep found that regular consumption of coffee before bed was associated with increased risk of chronic diseases including type 2 diabetes and hypertension.
Stress Management
In addition to consuming coffee close to bedtime, research shows that managing stress levels is important in ensuring quality sleep. Stressful situations can cause sleepless nights, preventing the body from fully recovering from the day’s activities.
During stressful moments, it is important to take breaks and practice relaxation techniques such as deep breathing, progressive muscle relaxation and mindfulness.
Finally, uninterrupted sleep is essential for quality rest. To get a good night’s sleep, it is important to limit daytime naps and turn off electronics at least an hour before bed. This allows the body to prepare for sleep without any external disturbances.
