There are various reasons why we’d want or need some coffee later in the day, or even at night. This is all great and fun until you have to fall asleep but the caffeine won’t let you. Now, don’t let that stop you from drinking that much-needed coffee.
Table Of Contents
−Caffeine and your body
It’s no new information that coffee is packed with health benefits your body can enjoy such as:
- Weight reduction
- Mood booster
- Added protection from diseases
However, drink it later in the day and you might have some trouble sleeping. It takes about six hours for half of the caffeine to be metabolized so you might have to think twice. Reach out for that coffee calculator or consider going for a decaf or a tea instead.
Caffeine, if taken too close to your bedtime, can decrease sleep time, efficiency, and satisfaction levels and the older you get, the more you’re likely to suffer from this. Caffeine is found to reduce slow-wave sleep times which means you’ll get less deep sleep. Significant sleep interruption can have us easily fatigued the next day. Additional problems may include:
- Slowness in learning
- Memory lapses
- Difficulty in problem solving
- Subpar emotion regulation
One study found that even coffee taken six hours before bed reduces sleep time by an hour. Additionally, they found that coffee consumption 0-3 hours before bed induced sleeping problems.
Lifespan of caffeine
The half-life of caffeine ranges from 4 to 6 hours and this means that it takes that duration to metabolize half of the consumed caffeine. However, there are things that can affect this:
- Nicotine can decrease the half-life by 50% resulting in faster passing through of caffeine.
- Pregnant or breastfeeding women have slower caffeine metabolism.
Take note that caffeine can be passed to the baby via the placenta during pregnancy. Additionally, a small amount of caffeine can also be found in breast milk. It is recommended to limit intake to 16 ounces or less daily in these two situations to ensure safety both for you and the baby.
How much is too much?
The USDA recommends a maximum of 400mg of caffeine daily. To estimate, brewed coffee houses about 95 mg per eight-ounce cup so you can enjoy around 3-4 cups a day. Now if you do espresso, an ounce has around 63 mg.
Caffeine and wakefulness
That boost of energy is all fun and games until you’re lying in bed at night and can’t seem to doze off. While caffeine is known to enhance cognitive function, it is not the answer to long-term sleep loss. Also, keep in mind that caffeine’s effect depends on the state of the individual also. For instance, a person who’s tired and exhausted can enjoy the benefits of caffeine. But for people who are already alert, this may lead to over-arousal leading to restlessness and anxiety.
Tips to get a restful sleep after drinking caffeine
There are means to improve your sleep hygiene to help you sleep despite the caffeine.
Exercise
30 minutes of moderate exercise daily can pave the way for better sleep. If you happen to over-consume coffee, taking a walk or jumping in for a swim can help. However, take note that you should not do it right before bed. Instead, it’s advised to stop exercising an hour or two before bedtime at the very least.
Hydrate
Caffeine is a natural diuretic so it has the capability to dehydrate you. Thus, consume lots of water if you drink coffee. Dehydration can keep you from having a restful sleep as it can cause snoring, dry mouth, or leg cramps. Conversely, insufficient sleep can also cause dehydration. Drink lots of water!
Diet
Eating too close to bedtime may cause difficulty sleeping due to digestive issues, such as some acidity problems. It is best to halt any food intake about 2-3 hours before sleeping.
Melatonin
Melatonin is a hormone in our body responsible for the circadian rhythm and the wake-sleep cycle. Melatonin is available in the form of supplements to help you sleep in cases when you’re having troubles doing so.
Sleep schedule
Suddenly changing your sleep schedule on weekends or on your days off can confuse your circadian rhythm. It may be difficult but try your best to keep the same sleep schedule all throughout the week.
Temperature
This should not be a surprise to you: low temperature promotes sleepiness while warmth promotes alertness. As night approaches, your body temperature decreases and even more so when you’re asleep. You may want to keep your sleeping environment to between 60 to 67 degrees fahrenheit to help you sleep.
Things to do when you’re cold:
- Use a fan heater except once it’s time to sleep.
- Keep yourself cozy with blankets.
- You might want to check weighted blankets too. They’re amazing!
- Warm your pajamas with a dryer.
Things to do when you’re hot:
- Utilize cotton, linen, and silken sheets.
- Opt for a bed that has a cooling mechanism such as latex, layers, or gel memory foam.
- Consider using cooling mechanisms such as Chilipad, bed fans, or an air conditioner.
Light
Light also affects your sleepiness. A lower-wattage bedside lamp will help you get sleepy easier. Avoiding blue light is also a good idea as it was found to decrease the melatonin levels in our body. Blue light emitted by your laptop, phone, or television can disrupt the melatonin production. If you have an iPhone, use Apple’s Night Shift for a better sleep.
Relax
Do something that helps you relax. You can read a book, listen to music, or use a meditation app to help you get that deep slumber. This is to help your brain relax! In fact, reading a book for as quick as 6 minutes per night can decrease stress levels up to a whopping 68%.
Create a quiet sleep environment
It’s truly a no-brainer that a quiet environment will pave the way for a peaceful sleep. While you can’t entirely control everything, especially if you’re from the city, at least turn off all appliances you have like TV, radio, and other home appliances not necessary for your sleep. You may also use ear plugs or a white noise machine to neutralize any loud neighborhood.
Take a bath
Warm bath promotes relaxation, specifically with a water temperature of 104°F to 109°F can help you sleep about 10 minutes faster. You may also use a soothing shower gel, preferably with lavender extract. You can also consider using essential oils like mint and lavender. Turn up some soothing music and massage your body and face with a good night cream.
Here are some of the essential oils you can use:
- Lavender
- Chamomile
- Mandarin
- Valerian
- Sage
- Sandalwood
Additional tips
Here are more easy tips that are worth doing:
- Drink a glass of hot milk.
- Consume food rich in L-Theanine, like turkey.
- Practice drinking coffee slowly and stop once you feel you’ve had enough.
- Avoid stronger coffee types.
Coffee and insomnia
Caffeine overconsumption can definitely lead to insomnia symptoms or may even worsen insomnia that’s already there. Drinking caffeine late in the day can lead to anxiety, sleeplessness, interrupted sleep, and poor sleep quality. Take note that this isn’t only about coffee, we’re also talking about caffeine from sodas which was also found to increase sleep-disordered breathing (SDB). SDB is the primary characteristic of the dangerous Obstructive Sleep Apnea (OSA).
Signs of caffeine affecting your sleep
- Insomnia
- Headaches
- Anxiety
- Frequent awakenings
- Inability to fall asleep
- Excessively sleepy during the day
Does caffeine’s effect apply similarly to everyone?
No, caffeine definitely does not affect everybody the same way and it can be attributed to genetics. Scientists discovered a gene called CYP1A2 which holds two variants: 1F allele is one of them and actually causes slow caffeine metabolism. Thus, people with this gene take longer to metabolize caffeine which makes it stay longer in your body. In contrast, people with the 1A allele metabolize caffeine faster causing them to experience less caffeine effects. Also, it’s worth noting that the younger population seems to have less sensitivity to caffeine.
Decaffeinated coffee and sleepiness
While decaffeinated coffee isn’t 100% caffeine-free, it houses significantly low levels. A cup of decaf coffee contains around 5 mg while a cup of caffeinated coffee contains 100 mg. As long as you don’t drink 5 cups of decaf coffee, you should be fine!
Final thoughts
We all know the comfort coffee brings. But if it makes you sleep with trouble at night, assess if it’s worth it. Of course you don’t need to ditch coffee completely. That’s why we compiled some tips and tricks to get you sleeping well at night while enjoying your cups of Joe. May you have great coffee sips and restful night sleep. Good luck!a
Disclaimer: This post contains affiliate links, which means I may receive a small commission, at no extra cost to you, if you make a purchase using these links. Remember to support us by purchasing through the Amazon/Walmart/Impact Radius links provided. Last update on 2024-04-26 / Affiliate links / Images from Amazon Product Advertising API
Disclosure: No compensation or free products were received in exchange for writing this review.
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.
