Caffeine and Quality Sleep
Caffeine: a compound that is found especially in tea and coffee plants and is a stimulant of the central nervous system.…one of the most widely used stimulants in the world. Many of us rely on caffeine daily; it picks us up, helps us wake up and feel alert, and can keep us going throughout our day. Caffeine is found in coffee, tea, (and other beverages), even in chocolate. An important thing to consider, though, is that caffeine can have a significant impact on sleep quality. Here are just a few ways caffeine can impact our sleep:
Delayed sleep onset: Caffeine blocks adenosine, a neurotransmitter that promotes sleep. This can delay the onset of sleep and make it harder to fall asleep.
Increased wake time: Caffeine can cause us to wake up more frequently during the night.
Disrupted sleep cycles and reduced deep sleep: Caffeine disrupts the natural sleep-wake cycle, making it harder to fall asleep and stay asleep at night. Even if you can fall asleep, caffeine reduces the amount of deep, restorative sleep (non-rapid eye movement), leading to less restful sleep.
Of course dosage and timing play big roles here. The more overall caffeine you consume, and consumption later in the day, are going to cause greater negative impacts to sleep quality. Consider the half-life of caffeine (the amount of time it takes for half of the consumed amount to be eliminated from the body). For most people, this is about 5-6 hours but, for some, it can be as long as 10-12 hours. This also means that half of the amount of consumed caffeine is still in your system.
If you are struggling with sleep, start keeping track of the time of day you consume caffeine and how you sleep at night. You could even go a step further and get a wearable device that tracks your sleep cycles. It is generally recommended to cut-off caffeine use a minimum of eight hours before bedtime. Also take a hard look at how much caffeine you consume on a daily basis - the recommendation here is no more than 400 milligrams. For context, an 8 ounce cup of coffee typically has 100-200 milligrams.
If you decide to reduce your caffeine intake or stop using caffeine altogether, it may help to taper down gradually to reduce the risk of withdrawal effects like headaches, anxiety, and poor mood. It's also important to note that caffeine's impact on sleep can vary depending on individual factors and other lifestyle habits. If you have persistent sleep problems, consult with a healthcare professional for proper diagnosis and treatment.
