Coffee Before Bed: Is It Okay to Drink Coffee at Night?

crazy by Editorial Staff | Updated on April 24th, 2023

With this increasing pace of the world, we have also started pushing ourselves to be better. More productive and achieve more than before.


People engage in ways to work longer by pushing themselves to stay awake, alert, and active to get more work done.

Coffee Before Bed: Is It Okay to Drink Coffee at Night?

For this, many people have chosen their daily dose of energizers as caffeine. And they take it primarily as coffee.

Coffee and lifestyle

Caffeine is the world’s most widely consumed psychoactive substance/drug and nearly 80% of Western society.

However, in contrast to many other psychoactive substances, caffeine is not regulated globally and is very much legal in every part of the globe. Therefore, despite being a psychoactive substance, it has no negative connotation worldwide.

coffee at night

It is a daily need for many hard-working individuals running in the corporate race. May it be for late-night software engineers trying to finish a project before the deadline, lawyers preparing for a case filing through boxes of paper, or students preparing all night for a test.

We can see this through TV shows and pop culture references that caffeine is their go-to poison to fill them with energy and push through. It is for those individuals who want more out of their lives.

It has its benefits

This love for coffee is not only among grassroots people but also seen in the scientific community. We have found various benefits from the consumption of caffeine. For example, Caffeine was a protective factor in dementia and Alzheimer’s disease.

 It increases your metabolic rate by 3-11%, helping people who want to lose weight much more quickly by consuming caffeine. We even have studies that show that coffee can reduce the risk of Parkinson’s. All these benefits cause us to take in more coffee and become healthier.

With so many benefits and such a warm love towards coffee, one should ask oneself,

“Should I drink coffee before bed?” The answer might be an obvious one, “No.” Only those who genuinely crave coffee will fight against this “nonsense” 😉

Why do I crave coffee at night?

People who want coffee generally are also poor in catecholamines (hormones produced by the adrenal glands, including dopamine, epinephrine-adrenaline, and norepinephrine).

Since coffee activates these hormones, your adrenal glands tell your body they need more, making you want coffee. This can happen any time of the day, even at night.

What happens if you drink coffee before sleeping?

trying to sleep

How long before bed can I have coffee? A study showed that the internal body temperature could increase 2 hours after caffeine consumption. And even 6 hours before bedtime can diminish the quality of sleep.

Thus, the present results suggest the common practice of afternoon consumption of caffeine should at a minimum be restricted to before 17:00, particularly with regard to the moderate-large doses of caffeine commonly found in increasingly popular premium coffees and energy drinks.
​- Dr. Christopher Drake, Dr. Timothy Roehrs, John Shambroom, and Dr. Thomas Roth 

A different study conducted by Sleep Disorders & Research Center, Henry Ford Hospital, and Department of Psychiatry and Behavioral Neurosciences, Wayne State College of Medicine, concluded that people who had taken in caffeine six hours before they slept had significant disruption of their sleep and suggested that for better sleep hygiene one should refrain from substantial caffeine consumption at least six hours before bedtime.

In short, if you want a good night’s sleep, you should not drink caffeine six hours before sleeping. But, if you continue consuming too much caffeine, you will disrupt your sleep.

Disrupting the sleep pattern

Like many other psychoactive substances that harm you, Caffeine is prone to addiction.

The brain cells triggered during caffeine consumption are similar to that of cocaine and amphetamines—drugs are known to be lethally addictive.

That is to say, slowly but surely, more people who consume caffeine will likely be addicted to it. And what was once a morning consumption to keep you active throughout the day does not give the same dose of energy unless you start chugging more caffeine various times throughout the day. This results in a harmful dependency on caffeine.

Starting the day with coffee might be an excellent way to energize yourself, but as you become addicted to the substance, you might find that a cup of coffee might not be enough to give you the same energy and alertness as you proceed further.

It was seen that the people who were daily consumers of caffeine consumed abstained from taking it; they showed signs of withdrawal. The significant changes in the participants were that they were fatigued, had low alertness, disturbance in mood, lack of motivation, nausea, flu-like feelings, and headaches. So, when you stop drinking, you don’t get that energy.

Consuming caffeine during the day is also not ideal if you have difficulty sleeping at night. Your body is made of cells, each with its circadian rhythm. The gears are humming along, and as the sun goes down, they shift to prepare the body for rest.

So it does make you sleepy! Not really. It just disrupts your body’s natural sleep pattern.

If we don’t drink, we don’t get energy and alertness. So, the solution to the problem should be to continue drinking constantly, right? But, sadly, again, the answer is “No.”

Caffeine has a half-life of 4-6 hours

Caffeine has a half-life of 4-6 hours, meaning it takes 4-6 hours for your body to process half of the caffeine you consumed. Half of the caffeine will still be in your system if you consume two cups of coffee at 8 pm by 2 am. This can interfere with your ability to fall asleep and your sleep quality. It is recommended to avoid caffeine at least 6 hours before bedtime, and even earlier if possible.

How does coffee affect the sleep cycle over time?

We’ve all heard of our internal body clocks, often circadian rhythms.

Our bodies create melatonin, which tells us it’s time to sleep. However, bright light inhibits melatonin generation, thus silencing that cry for sleep.

We have a healthy rhythm or 24-hour cycle of alertness and sleepiness when we experience regular periods of light and darkness. Coffee drank within a few hours after going to bed has been shown to reduce the body’s generation of melatonin, effectively altering the natural sleep-wakefulness pattern.

In other words, coffee consumed before the night can reset the body’s internal clock, resulting in recurring insomnia.

Sleep deprivation can increase your need for caffeine

When you don’t sleep enough, your body produces hormones that alert you. This is why people tend to feel the urge to drink coffee when sleep-deprived. However, drinking coffee late at night can further disrupt your sleep cycle, increasing fatigue and even more need for caffeine.

It’s important to recognize the signs of sleep deprivation and get adequate rest before drinking coffee. Doing so will help ensure you don’t rely too heavily on caffeine and experience its adverse effects.

How can you tell if your coffee is making you sleep-deprived?

You would think you’d notice if you’re not getting enough sleep.

However, many Americans have become so accustomed to living with a sleep deficiency that they may no longer identify the symptoms.

Sleep deprivation is characterized by the following:

  • During the day, you may feel exhausted.
  • Dozing off rapidly, especially while in a scenario like sitting at a stoplight
  • Inability to focus, think clearly or respond fast
  • Excessive irritability and emotionality
  • Do you suffer from anxiety or depression?
  • Again, gulping down a cup of coffee may momentarily ease some of these symptoms.

However, coffee does not entirely refresh the body by delivering the necessary relaxation and repair. Only sleep can accomplish this.

Caffeine is a great way to start the day

coffee

But, more often than not, it becomes the only way to start the day for some. We love the high that it gives us as we are filled with energy, are alert about the things surrounding us, and are motivated to work and pursue the things that bring us happiness. But, more often than not, it becomes the only way we feel that way. So then we start getting addicted to it.

The same cup does not make us feel highly energized as we used to. Then we start chugging more to feel the same. This slowly comes close to our sleeping time, and the aftereffect of consumption does not let us sleep.

Lack of sleep causes various problems, including you being out of energy the following day. You don’t feel as if you have rested fully. It would help if you had something to give you the zeal to carry on throughout the day, and you take another cup of coffee, and the cycle repeats itself.

Best way to fix the problem

The best way to tackle this problem is not to cut out caffeine but regulate its consumption. Caffeine, despite its flaws, has its benefits as well. It gives you energy, makes you alert, and prevents various diseases.

Also, a fresh cup tastes good in the morning. The best way to go about it is to drink it early in the morning and have no more than 4 cups daily. (It is best not to have coffee six hours before bedtime. You will sleep better, and you shall have a better day tomorrow. And that too with only one cup of coffee.

Consider Alternatives to Coffee Before Bedtime

When it comes to having coffee before bed, it’s best to avoid it. But a few options are available if you’re looking for an alternative to help you relax and wind down.

Teas

Herbal teas are another great choice, as they are naturally caffeine-free and provide various health benefits. Other alternatives include chamomile tea, valerian root tea, and lavender tea, which may help promote better sleep. Additionally, taking a warm bath or shower before bed can help you relax and prepare for sleep.

Decaf coffee may be an option

Decaffeinated coffee may be an option for those seeking an alternative to caffeine before bed. Decaf coffee still contains caffeine but in much lower doses than regular coffee. This means that it is less likely to cause sleep disturbances.

However, it is important to note that decaf coffee can still contain enough caffeine to affect sleep quality, so it should not be consumed too late. Additionally, decaffeinated coffee may still contain small amounts of other compounds that can disrupt sleep, such as theobromine and theophylline. Therefore, it is important to keep track of how much decaf coffee you consume and when you consume it.

How to make the change for better sleep

So, should you have a cup of coffee before going to bed?

Try out what works best for you! Caffeine does not affect everyone similarly; some people are more sensitive to its stimulant effects than others.

  • Consume no more than 400mg of caffeine each day.
  • Try drinking coffee at different times of the day.
  • If you are a morning person, try the above options for a great evening drink, and avoid caffeine for at least 6 hours before going to bed.
  • If you are a night owl, you may want to experiment with caffeine-free beverages to see how they affect your sleep quality.

Avoiding late-night snacks with caffeine

When having coffee before bed, it’s important to remember that many late-night snacks also contain caffeine. Energy bars, chocolate, and even some ice creams can contain caffeine. Limiting the amount of caffeine in our diets, including avoiding late-night snacks with caffeine, is important to get a good night’s sleep. If you want a snack before bedtime, try to choose something caffeine-free, such as fruit or yogurt.

Make your bedroom conducive to restful sleep

If you are determined to have coffee before bed, ensuring your bedroom is conducive to restful sleep is important. Get rid of any sources of bright light, such as a television or computer monitor. Ensure your bed is comfortable and your mattress and pillow are supportive. Keep the temperature in the bedroom cool since it is easier to fall asleep in a cooler environment.

Additionally, avoid any other activities that can be stimulating, like using a smartphone or tablet. A few simple steps can help you create the perfect sleeping environment and ensure your late-night cup of coffee doesn’t interfere with your sleep.

Conclusion

In conclusion, drinking coffee before bed is not recommended. Caffeine has a half-life of 4-6 hours, which can still affect your sleep if consumed close to bedtime. Sleep deprivation can increase your need for caffeine, and coffee may help you fall asleep faster, but it can also worsen sleep quality and increase wakefulness during the night.

Decaf coffee may be an option for those seeking to avoid caffeine late at night. Alternatives to coffee before bedtime include avoiding late-night snacks with caffeine, limiting caffeinated beverages after 2 pm, and making your bedroom conducive to restful sleep.

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Editorial Staff

The editorial staff at Crazy Coffee Crave is a team of coffee enthusiasts & Baristas who enjoy the one thing we all think about as soon as we get up in the morning. Trusted by thousands of readers worldwide.