Caffeine and Sleep

Feeling more awake after that late afternoon cup of coffee?  While caffeine may temporarily make you feel more alert, it cannot replace sleep.

Caffeine makes us feel more awake by blocking sleep inducing chemicals in the brain and increasing the production of adrenaline.[i]   While up to 400 mg of caffeine per day generally does not cause problems, too much caffeine can lead to rapid heart rate, increased blood pressure, nervousness, and insomnia.[ii]  Drinking caffeine late in the day not only masks the body’s natural urge to sleep, it can also cause sleep loss.  This could turn into a detrimental cycle of creating more and more sleep debt while increasing caffeine consumption and the negative effects that come with it.   Just how late is too late for caffeine?  Researchers have found that caffeine has a negative impact on sleep quality up to 6 hours before bedtime.[iii]

To avoid that late afternoon slump all together, try to maintain a regular sleep schedule, consume a variety of nutritious foods, and exercise regularly.

[i] https://sleepfoundation.org/sleep-topics/caffeine-and-sleep

[ii] http://my.clevelandclinic.org/health/drugs_devices_supplements/hic-caffeine-tips-for-breaking-habit

[iii] http://www.ncbi.nlm.nih.gov/pubmed/24235903

Leave a Reply