Caffeine is most often consumed in drinks – particularly in the form of coffee, tea or energy drinks, though we all know that coffee is the most popular, efficient (fast-absorbed) and widely consumed caffeinated beverage in the world.
Let’s be honest, We all LOVE coffee! (.. I do also enjoy an occasional pumpkin spice latte – my seasonal fav!)
It’s a great stimulant, helps to improve concentration and known to enhance performance both mentally and physically. Oh, and that smell of fresh ground coffee beans is just simply irresistible. It has become our every morning routine for over decades.
..Here are some notable intake breakdowns from a research.
A single 8 ounce cup of coffee contains between 95-200mg of caffeine. For comparison, a 12 ounce soft drink contains 35-45mg, about half the amount of a weaker cup of coffee.
Beverage
Caffeine
8 ounce cup of coffee
95 – 200mg
8 ounce energy drink
70 – 100mg
12 ounce soft drink
35 – 45mg
8 ounce cup of tea
14 – 60mg
So How Does Caffeine Effects on Sleep Quality?
Caffeine can impact the onset of sleep and reduce sleep time, efficiency, and satisfaction levels. Older adults may also be more susceptible to caffeine-induced sleep troubles. Caffeine notably reduces the time of slow-wave sleep, which is the stage of deep, restful sleep that leaves us feeling refreshed and alert in the morning. Caffeine-interrupted sleep can lead to sleep deprivation the following day, which is characterized by fatigue and problems with learning, memory, problem-solving, and emotion regulation.
One study examined the effects of caffeine intake 0, 3, and 6 hours before bedtime, and found that even caffeine consumed 6 hours before bed could reduce sleep time by one hour. In addition, study participants reported sleeping problems when consuming caffeine 0-3 hours before bed, but they did not realize their sleep was also disrupted when consuming caffeine six hours before bed. If you have difficulty sleeping, consider limiting any caffeine intake six hours before bed.
Can Caffeine Keep Me Awake?
Caffeine can cause a burst of energy as it stimulates the central nervous system . Most people drink coffee in the morning to help them wake up, but caffeine consumed at night can cause more harm than good. While caffeine can boost cognitive function in the severely fatigued, it cannot permanently ward off sleep or fix the effects of long-term sleep loss. Even though caffeine can marginally boost performance, it is no substitute for a restful, restorative night of sleep.
It is also proposed that the effectiveness of caffeine varies depending on the dose and the state of the individual. For example, the arousing effects of caffeine may benefit someone who feels foggy and tired. For someone who is already alert and aroused, however, caffeine may cause over-arousal and lead to anxiety, restlessness, and dependency.
Can Caffeine Cause Insomnia?
While there are short-term performance benefits to caffeine consumption, overuse can lead to insomnia symptoms or worsen pre-existing insomnia. Consuming caffeine to stay awake at night may lead to sleeplessness, anxiety, frequent nighttime awakenings, and overall poorer sleep quality.
Does Caffeine Make Some People Sleepy?
Yes. It may seem counterintuitive, but some people feel like caffeine makes them tired instead of more alert. The disruptive effects of regular caffeine use on sleep can create a vicious cycle. Caffeine use causes sleep deprivation, and sleep deprivation causes sleepiness the subsequent day, which in turn causes an increased need to consume more caffeine in order to cope with the sleepiness. Even with increased caffeine consumption, sleep deprivation catches up. People may be especially aware of their long-term sleep loss after they consume caffeine because they do not experience the pick-me-up they expected, and instead feel sleepy.
Sleepiness can also be a symptom of abstinence from caffeine, which is why regular caffeine users may feel overly sleepy in the morning when they have gone all night without caffeine.
Monitoring your caffeine use is just one way you can help yourself get regular, restorative sleep. Moderation is the key. You can always drink decaf or half-decaf for a slightly decreased caffeine consumption but still be able to enjoy the same taste. (I do this trick to train my body to not rely too much on caffeine altogether.)
Other lifestyle choices, like a healthy diet and exercise regimen, can contribute to healthy sleep. Good sleep hygiene is comprised of all the habits and routines that optimize your sleep quality:
Sleep environment: Cool, comfy, quiet, and dark. Give your body and mind a peaceful and relaxing environment to rest.
Lifestyle: Moderate alcohol and caffeine consumption within recommended guidelines, exercise regularly, and don’t smoke!
Routine: Make a regular bedtime, including scheduled time beforehand to wind down, dim the lights, and put away electronics and other stimulating activities.
Have a great sleep! (and don’t be a night owl!)
Written and edited by
Eri Nakamura, RMT
RnR Wellness Spa
Web references:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6292246/
https://www.sleepfoundation.org/nutrition/caffeine-and-sleep