Caffeine Impact on Sleep
Caffeine is a stimulant commonly found in coffee, tea, and energy drinks, among other sources. It is well known for providing alertness and energy, often providing an extra boost when feeling groggy or tired. However, its effects can have a downside when it comes to achieving a good night’s rest. It is important to consider the effects of caffeine on sleep when deciding how close to bedtime to drink your coffee.
Caffeine increases alertness and motivation by blocking the effects of adenosine, a neurotransmitter that promotes sleepiness. While the stimulating effects of caffeine are beneficial during the day, they may impact the ability to rest at night. Caffeine stays in the body for several hours and can take up to 10 hours to completely clear from the bloodstream.
In general, the closer to bedtime one consumes caffeine, the more likely it will interfere with sleep. One of the most double-blind, placebo-controlled studies examining the impact of caffeine consumed at different times of day concluded that the effects of caffeine can last up to 10 hours. Therefore, people should take caution with consuming caffeine later in the day.
It is best to avoid caffeine after 4 p.m. to ensure a restful sleep. The closer to bedtime one drinks coffee, the more likely it will delay the onset of sleep. In some cases, people drink caffeine to counteract the sedating effects of sleepiness, however despite its liberating sense of energy this manoeuvre is highly disruptive to the circadian rhythm.
Impact on Circadian Rhythm
Circadian rhythm is an internal 24-hour biological clock that controls when an individual feels alert or sleepy. This natural body rhythm is altered with caffeine intake and this could lead to a decrease in the total amount of sleep an individual receives. The American Academy ofSleep Medicine have found that drinking coffee before bed leads toa shorter time in bed, resulting in shorter sleep time.
As well as potential interference in the circadian rhythm, ingesting caffeine can delay REM sleep, the deepest and most restorative stage of sleep. Bedtimes and wake times should remain consistent in order to ensure a full, restful sleep. Caffeine can disrupt this consistency, leading to more unrestful sleep patterns.
Sleep Quantity and Quality
Although productivity may be increased through the consumption of caffeine, cutting back on coffee consumption may increase the quality and quantity of sleep. Sacrificing an hour or two of sleep, primarily if caffeine consumption is disrupting the natural rhythm, can lead to consequences such as impaired judgment, memory, and creativity, as well as feelings of anxiety, irritability, and fatigue.
Sleep experts recommend 8 hours of sleep for adults in order to perform at optimal levels. Without quality and quantity of sleep necessary, fatigue and exhaustion can creep in and have a serious impact on daily life. Therefore, to improve the chances of a full and restful sleep, coffee should not be consumed after 4 p.m.
Individual Everybody
Everybody is different and caffeine affects people in different ways. Caffeine sensitivity is influenced by several factors, such as age, body mass index (BMI) and whether or not one is a smoker. People with lower BMIs, those who are younger, and nonsmokers are typically more sensitive to caffeine than are people with higher BMIs, older adults, and smokers.
It is important to consider the individual needs when deciding when to enjoy coffee. Generally, younger adults and those who consume low to moderate amounts of caffeine are more likely to experience more extreme effects when drinking whatsoever within 3-4 hours of bedtime. Those who can’t stand the thought of foregoing caffeine in the evening can try a small dose with dinner, but larger doses are best to skip at night.
Chill & Avoid Heavy Foods
The evening time is the perfect time to experiment with calming activities or to spend time in chill mode. Restricting caffeine intake during this time will help in unwinding and improving the quality of sleep. Taking long walks can promote relaxation, as can listening to some calming music, doing a practice such as yoga, and diffusing essential oils. opt for soothing herbal teas, or downing a short glass of water bolstered with calming plant essences before bedtime.
Heavy foods close to bedtime aren’t the best choice, considering their digestion may impact the quality of sleep. Eating three to four hours before bedtime is an ideal window in which to eat dinner. That gives the body enough time to digest without risking the energy rush that comes with heavy, later meals close to bedtime. Keeping to a regular bedtime routine and a healthy, non caffeine-based evening schedule can also improve the quality of one’s sleep.
Relaxation Technique & Make Time for Restful Activities
In addition to keeping away from caffeine, relaxation techniques can help promote sleep in the evenings. Meditation and mindfulness practices such as progressive muscle relaxation or gentle yoga before bed can ease stress and anxiety. Reading can also be a great soothing activity for the mind and body.
Engaging in activities such as the ones mentioned can help make sure that coffee consumption does not interfere with sleep quality. Most importantly listening to your body is key and understanding when it is time to cut out coffee consumption and instead switch to better methods to prepare the body for the night ahead.
The Takeaway
Caffeine is the most widely consumed stimulant in the world and is known for providing increased alertness and energy for hours at a time. However, caffeine stays in the body for several hours and can interfere with sleep quality if ingested close to bedtime. For this reason, it is best to refrain from coffee consumption past 4 p.m., to promote the full, restorative sleep necessary for optimal productivity.
Everybody is different, and their individual sensitivity to caffeine must be taken into account. Generally, younger adults and those who consume low to moderate amounts of caffeine are more likely to experience more extreme effects when drinking close to bedtime. Rather than relying on caffeine to stay alert, finding relaxing and calming activities to do before bed is the best way to ensure a restful sleep.
