About 80% of the world consumes caffeinated beverages. Coffee is delicious, and many would agree. A coffee shop is on every corner, and many enjoy surrounding themselves with caffeinated beverages during social gatherings. Some studies even show a boost to mood with some caffeine use. There are even pre-workouts now loaded with caffeine, which helps to enhance energy levels to get through that grueling workout. In America, the average person consumes almost 180mg of caffeine daily, about 2 cups of coffee. Caffeine is a stimulant that blocks the adenosine receptors from promoting sleepiness and, by blocking them, causes a feeling of wakefulness. This can be helpful when needing an increase in energy, but it can affect you later when trying to sleep. Up to 45% of the world's population is sleep deprived. Long-term, inadequate sleep can lead to cardiac problems or mental health disorders. For many reasons, sleep insufficiency is a growing problem for the public. According to research, caffeine is one of those problems affecting our sleep.
We are not getting rid of our caffeinated drinks anytime soon, but there are some things to beware of. You can take steps to help your sleep while keeping your favorite caffeinated beverage.
Caffeine’s Effects on Sleep
People who drink coffee or pre-workouts can take up to 9 minutes longer to fall asleep, or more, if they consume these drinks close to bedtime.
Not only does caffeine affect falling asleep, but it can also take longer to wake up in the morning—up to 12 minutes longer.
People ingesting caffeine lose at least 45 minutes of sleep a night.
We create poor sleep with caffeine and then compensate by consuming more caffeine to get through the day, creating a cycle of sleep deprivation and dependence on caffeine.
Age can play a part. The older you are, the more caffeine can reduce sleep time and quality.
Steps I Can Take to Improve My Sleep
Don't make caffeine a habit: Take control! Don’t let caffeine run your day. Try to reduce coffee intake to when you only need it instead of making it a habit. Caffeine is likely to only affect sleep on the day you drink it, so if restful sleep is what you need that night, be mindful of your caffeine intake for that day.
Avoid caffeine close to bedtime: The most significant thing you can do to avoid disrupted sleep from caffeine is to allow the caffeine to get out of your system. Regular coffee can take up to 9 hours to process through your body and pre-workouts a staggering 13-14 hours. Avoid coffee in the afternoon, especially in the evening, and limit prework drinks to morning time only.
The caffeine you consume matters: The type of caffeinated beverage you consume does matter. Some drinks have much less caffeine and are okay to drink later in the day. Black tea, which has less than 50mg of caffeine in a cup, showed no effects on sleep and could be consumed closer to bedtime. Pre-workouts have over 200mg of caffeine in them. Be mindful of the type of caffeine you drink and how much caffeine there is. Check the labels if possible.
Beware of the amount you consume: Caffeine is not necessarily the bad guy; its overconsumption could be affecting your sleep. It cannot be overstated that drinking coffee in the afternoon and later hours can greatly impact your sleep. Even though studies show black tea does not disrupt sleep, who is to say 10 cups in the evening hours wouldn’t affect sleep? Don’t overdo it. If you drink a pre-workout loaded with caffeine that morning, maybe consider holding off on that cup of coffee later.
Minimize other environmental factors: Improve your sleep by adopting sleep strategies. Switch to a quieter setting in the evening. Avoid bright screens and dim lights and turn off TVs. Try to do this earlier in the evening, but at least 30 minutes before bed. Doing this will help your body produce melatonin, the hormone that makes you tired.
Exercise: Exercise helps promote restful sleep and can help you fall asleep faster. The benefits of exercise are seen the same day you start. Aerobic exercises, yoga, or a brisk walk are recommended for elevating your heart rate for at least 30 minutes. Exercise any time of day but try to avoid a couple of hours before bed if you notice it keeping you awake.
While caffeine can negatively impact your sleep, these impacts can be lessened by taking preventative measures. We know caffeine is a stimulant that causes wakefulness, and we also know caffeine can take 9 hours or more to leave our body. Take control of your caffeine consumption, limit it to morning time only, and add other positive habits into your daily routine to help promote sleep, such as getting adequate exercise and limiting noise and light in the evening. Reflect on your caffeine use today and see if it's affecting your sleep.
References:
1. Schmidt, S. (2024). Sleep for Health and Performance. https://www.centerfoundation.org/sleep-for health/?gad_source=1&gclid=CjwKCAjwpbi4BhByEiwAMC8JndMhLYW5i4EIXlFgJ51db6WE7a5XPhhFbDajBLhLMczxpQ1uHv-W1BoCzMwQAvD_BwE
2. (2024). Exercising for Better Sleep. https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep
3. Burke, L.M., Gardiner, C., Halson, S.L., Maniar, N., Roach, G.D., Sargent, C., Townshend
, A., Weakley, J. (2023). The effect of caffeine on subsequent sleep: A systematic review and
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4. Bormate, K.J., Jee, H.J., Jung, Y.S., Lee, S.G. (2020). Effect of Caffeine Consumption on the Risk for Neurological and Psychiatric Disorders: Sex Differences in Human. Nutrients. 12(10):3080. doi: 10.3390/nu12103080. PMID: 33050315; PMCID: PMC7601837. Assessed and Endorsed by the MedReport Medical Review Board