As a stimulant, coffee has been known to boost alertness and concentration. Yet despite its reputation as a go-to morning pick-me-up, the beverage does have its drawbacks. One of the most common issues is its impact on sleep. Does coffee affect sleep? Let’s explore the science behind it.
Coffee is a stimulant that contains a compound called caffeine. Caffeine blocks the receptor for the hormone adenosine, which is involved in promoting sleep. When adenosine binds to its receptor, it has a sedative effect that helps you feel tired. Caffeine blocks the receptor, so it has the opposite effect—increasing alertness and energy.
Circadian Rythm
Coffee also affects your body’s circadian rhythm, which is your 24-hour internal clock. The hormone melatonin is released when it’s dark outside, which helps you feel sleepy. Caffeine can interfere with the release of melatonin, making it harder for you to fall asleep.
The amount of caffeine in coffee can vary widely, depending on the type of coffee, the brewing method, and the amount you drink. For example, a small cup of brewed coffee contains about 95 mg of caffeine, while a cup of espresso contains about 77 mg.
The effects of caffeine on sleep vary from person to person. Some people may be more sensitive to caffeine and find it more difficult to fall asleep after drinking coffee. Others may be less sensitive and find it easier to fall asleep.
The timing of your caffeine intake can also play a role in how it affects sleep. Caffeine can stay in your body for up to six hours, so drinking coffee in the evening can make it harder to fall asleep. It’s best to avoid caffeine after 3 p.m., and instead drink decaffeinated coffee or herbal tea.
Drinking too much coffee can also lead to insomnia, which is a condition characterized by difficulty falling asleep or staying asleep. If you’re experiencing insomnia, it’s best to avoid caffeine altogether.
All of these compounds can contribute to the effects of coffee on sleep. So, if you’re having difficulty sleeping, it’s best to limit your coffee intake or switch to decaffeinated coffee.
Coffee can be an enjoyable way to start your day, but it’s important to be aware of its impact on sleep. Be mindful of the amount you’re drinking and the time of day you’re drinking it. If you’re having trouble sleeping, it may be best to switch to decaffeinated coffee or herbal tea. By being aware of coffee’s effects on sleep, you can enjoy your cup of joe without sacrificing your rest.
Coffee and sleep effect..
Caffeine (particularly in the form of coffee) is topping the list of the most worldwide famous stimulants in the world, with 90% of American adults consuming caffeine-infused beverages almost daily. (1) Caffeine is readily available in coffee; tea; hot chocolate; energy drinks and other foods and beverages, and good choice to delay sleepiness, improve performance, and treat apnea in premature infants.
Coffee and sleep quality and quantity
- While there is scientific evidence that caffeine enhances performance, caffeine withdrawal can lead to problems at both the individual (eg, cognitive, emotional, and behavioral processes) and societal ( like increases in work accidents) level.
The sleep “sandwich”
For the majority of adults in Western countries such as the United States, they are sandwiched between one day of caffeine consumption and the next is a period of caffeine deprivation— sleep.
- If caffeine consumption is not wisely regulated during the first daytime, sleep deprivation will ensue, and performance deficits will be experienced during the subsequent daytime. Caffeine consumption by day causes a reduction in the main metabolite of melatonin (the sleep hormone) on the subsequent night, which is one of the mechanisms leading to sleep interruption.
- More decrease in sleep quality and quantity reduces day-time performance and activities; which calls for more caffeine. Thus; a viscous circle is never ending. In fact; Dose- and timing-response relationships exist. The sleep of older adults may be more sensitive to caffeine compared to younger adults.
Diabetes, the Kidneys, Heart Attacks and Strokes
In addition to caffeine, coffee contains other compounds that can affect sleep. One of these compounds is theobromine, which is a mild stimulant. It has a similar effect to caffeine, but is less potent. Coffee also contains other compounds that can increase alertness and energy, such as lignans and chlorogenic acids.
TOO MUCH COFFEE IMPAIRS SLEEP QUALITY LATE IN LIFE
A recent study in Korea discovered that lifetime coffee consumption can impair the quality of sleep late in life.
- The researchers reported that people who drink more than 60 cup years of coffee per year are more prone to sleep disturbances later in life compared to those who drink less than 60 cups years of coffee. In fact, that Melatonin (sleep hormone) helps regulate sleep cycle (circadian rhythm.) In addition, Melatonin production decreases by the detection of light and dark by the retina. Melatonin secretion is low in the morning because the retina detects too much light. In fact; Melatonin secretion peaks at night. The caffeine in coffee suppresses the production of Melatonin (sleep hormone) from the pineal gland, and coffee consumption greater than 60 cups yearly decreases the pineal gland tissue by about 20%. Such changes reflect in late life by impaired sleep quality and effectiveness. (2)