Coffee and Sleep
Do you have difficulty falling asleep after having a cup of coffee late in the evening? Our body clocks are naturally wired to listen to the cycle of light and dark and how it affects the hormones that regulate our slumber. Unfortunately, some of us ignore these cues and find ourselves unable to sleep due to various factors such as stress, anxiety, or bad sleep habits.
Caffeine is a stimulant that acts on the central nervous system. Drinking coffee especially after 4 PM can significantly interfere with our sleep quality and timing. The body takes anywhere from 20 minutes to 1.5 hours to metabolize caffeine, and its effects can last for more than 4 hours in some instances. It is recommended to avoid consuming coffee late in the evening, especially if you are particularly sensitive to its effects.
Sleep specialists advise that people should pause their coffee consumption three to four hours before bedtime. Those with insomnia or who have difficulty sleeping should pay special attention to caffeine exposure as it may lead to an aggravated insomnia in susceptible individuals. As the metabolism of caffeine varies from individual to individual, it is best to assess your own sensitivity levels to decide how long beforehand to stop consuming coffee.
However, there are people who claim to be unaffected by coffee and can consume it regardless of the time. Studies have shown conflicting results for coffee drinkers who don’t experience any adverse effects after consuming coffee late in the evening, indicating that it may be beneficial for them in certain conditions. Such individuals may benefit from a moderate daily caffeine intake.
Coffee and Stress
Not only can coffee injudiciously impair sleep quality, but it can also worsen other aspects of our physical and mental health, such as stress levels. Studies suggest that when consumed in excessive quantities, coffee can lead to an increase in cortisol levels, the hormone released in response to stress. This leads to a heightened sense of anxiety and reliance on coffee for energy throughout the day.
Cortisol is released in greater quantities in those prone to chronic stress, such as those with underlying mental health issues. In such cases, coffee can further induce stress by elevating cortisol levels. This can lead to further feelings of anxiety and overall impacts on cognitive performance. Therefore, it is important to track your caffeine intake and avoid over-exposure to it, given your individual stress levels.
When consumed in more substantial quantities, coffee can also raise adrenaline levels. This surge of adrenaline then leads to an increased heart rate, enthusiasm, focus, and enhanced performance. Adrenaline is a good thing, but only in small doses; when we introduce too much caffeine or other stimulants into our bodies, it can lead to adrenaline crashes and underlying fatigue later on during the day.
These effects are only worsened when coffee is consumed extremely late, as glimpsed in a study conducted by Cornell University. The study shows that consuming caffeine late in the evening disrupts our circadian rhythms and further disrupts our sleep. Therefore, it is best to consume caffeine during the day and heed the body’s natural alarm clock in order to ensure optimum mental and physical wellbeing.
Coffee and Anxiety
Coffee, when consumed in moderation and at the right time of the day, can be beneficial for many people in the short-term. However, regular and prolonged consumption at the wrong times can lead to increases in anxiety levels, as confirmed in a large-scale study conducted by the University of Toronto. In the study, it was found that those consuming an excessive amount of caffeine were 7 times more likely to develop an anxiety disorder than those who drank a moderate or low amount of caffeine.
Anxiety disorders can lead to a range of symptoms, such as difficulty sleeping, palpitations, chronic restlessness, and even panic attacks. Hence, when drinking coffee, it is important to remain mindful of your consumption habits and keep track of how much coffee you drink and when you drank it.
In some cases, certain individuals may be more sensitive to the effects of caffeine and hence need to monitor their consumption even more closely. Excessive caffeine consumption may lead to feelings of irritability, difficulty concentrating, restlessness and other symptoms of heightened anxiety. If you find yourself suffering from any of the above symptoms, it is recommended to reduce the amount or frequency of coffee intake.
Coffee and Mental Health
Aside from insomnia and anxiety, prolonged and excessive consumption of coffee has also been linked to other mental health issues such as depression. Although the exact mechanism of how coffee consumption leads to depressive states is yet to be determined, some research has pointed to the over-activation of the adrenal glands by caffeine as a possible contributing factor.
In particular, those who consume large amounts of caffeine (above 500 mg daily) have a greater risk of developing depression. This is due to the fact that caffeine overloads the body with more energy than it needs, leading to a rapid and uncontrollable up and down cycle of energy: an initial surge of energy followed by a sudden drop after caffeine is metabolized by the body.
In such cases, developing healthy sleep patterns and habits can be beneficial for mental health. Making sure to get enough sleep and engaging in regular physical activity can help to regulate coffee consumption and also overall mental health. It is also important to be mindful of the foods you consume, avoid known depression triggers such as sugar, and introduce more nutritious options such as nuts, lean proteins, legumes, and whole grains.
Coffee and Dependency
Drinking excessive amounts of coffee may also lead to physical and psychological dependence on the stimulant. In fact, a 2018 study found that beyond 400 mg of caffeine daily, the chances of developing a dependency significantly increased. This can lead to an increased dependence on caffeine to feel “normal” during the day and further disrupt our natural sleep/wake cycles.
Eventually, such reliance can lead to anxiety, sleep disturbances, and even depression if it isn’t addressed promptly. Therefore, if you feel like the amount of coffee you drink is impacting your wellbeing adversely, it is recommended to slowly reduce the amount of coffee consumed and find alternatives drinks to keep yourself energized throughout the day.
Coffee and Conclusion
It is not advisable to drink coffee before bed. As our bodies respond differently to caffeine, it is important to assess your own caffeine intake in order to improve your sleep. Caffeine can also cause a raise in stress hormones and elevate anxiety levels in those who are sensitive to its effects. Too much coffee can even lead to dependency and further difficulties with sleeping.
To maintain a healthy lifestyle and ensure better sleep quality, it is important to be mindful of your coffee consumption throughout the day. Start by reducing the amount of coffee drinkers, especially if it’s late into the evening. This applies not only to those with existing sleep issues, but to anyone looking to maintain optimum mental and physical wellbeing.
