The Relationship between Caffeine and Sleep Quality

 

We are always told to sleep for a certain number of hours to attain a healthy and peaceful mind and body.


Sleep plays a significant role in our physical and psychological health and wellness. Now, there are a ton of factors that influence an individual's sleep pattern — their lifestyle, environment, habits, medical condition, physical disparities, and even their food habits.


Food habits have a major impact on a person's sleep schedule, intensity, and duration. Some foods and beverages contain certain chemical compositions that repel "Adenosine". And Adenosine is a chemical that promotes sleep in your mind and body.


One of the food products that challenge this chemical is Caffeine. Caffeine is principally found in chocolates, cocoa, soda, energy drinks, coffee, and tea. Caffeine negatively affects your sleep schedule. In this blog, we will discuss the various ways of how caffeine affects our sleeping routine and how can we avoid it.


Sleep in humans is drastically affected by caffeine. Caffeine is naturally extracted from cocoa and kola trees. It is a natural psychoactive substance that repels sleep.


How Does Caffeine Affect Sleep?


Caffeine, when consumed, releases a sort of drug. The scientific name for this drug is "Stimulants". Caffeine functions as an “Adenosine Receptor Antagonist”. Adenosine causes sleepiness, and when a person consumes caffeine, his body repels the chemical and promotes alertness — compelling the person to stay awake.


Caffeine starts affecting your body in approximately 30 to 60 minutes. It stays in your body for 4-5 hours (at the least). These 4-5 hours are known as the half-life of caffeine’s stay in your body. The most prominent impact of caffeine ensues in this period. But the reaction doesn’t fade away after the half-life. It remains through 8-10 hours (as long as the beverage takes to digest). 


Caffeine has positive and negative effects on the body, depending on the amount, frequency, and quality of intake. 


Favorable Effects of Caffeine


As we have read earlier, caffeine releases alerting hormones and prevents drowsiness. It is an arousing agent. 


A decent dose of caffeine is 50 mg to 200 mg. It can have an adequate effect on your reflexes, reaction periods, cognitive performance, and frame of mind. 


Caffeine does its best when consumed on a cyclic or on and off basis. Taken at a higher scale, it produces overpowering aftermath. 

Also, consumption of caffeine on a daily basis makes your body habituated to its effects. It no longer acts as a stimulant for your body. 


Unfavourable Effects of Caffeine


Caffeine has a refractory effect on your sleep. The most noticeable consequence of the stimulants contained in caffeine is that it can break your sleep cycle and make it difficult for you to fall asleep. It delays the timing of your body clock. Caffeine also fades the intensity of your sleep. 


The bedtime influence of caffeine can be recorded even when it is taken in the afternoon or early in the evening. According to a study, if consumed 6 hours before bedtime — caffeine has the power to reduce your sleep time by an hour. 


Continuous consumption of high doses of caffeine can cause major complications in pregnancy. 


Also, its effects are intense in older adults as their bodies take up more time to process caffeine and its reactions.


When consumed excessively, caffeine can render the following repercussions:

  • Nausea
  • Sweating
  • Muscle Tremors
  • Diarrhea 
  • Increased Respiratory Rate
  • Increased Heart Rate


Can Caffeine Keep Me Restless?


Caffeine causes a blast of energy by stimulating the central nervous system. Generally, people drink coffee in the morning to wake themselves up, but some people consume it at night. Caffeine consumption at bedtime is the worst. Even though caffeine boost your energy levels, it still does not stand the same ground as a restful, restorative, and comfortable sleep compound. 


Effectiveness of caffeine is also affected by the dose intake and the state of vigour of that individual. For instance, if a person is feeling extremely drowsy — caffeine consumption can block their adenosine reception and cause them to be energetic. But if a person is already active and alert enough and yet ingests caffeine — it may overreact and cause them to induce anxiety, stress and restlessness. 


Let's Wrap It Up:


Hence it is recommended to consume the right amount of caffeine at a certain period of time, so that your sleep schedule isn’t disrupted and you may live a healthier life. 


And if you want a customized approach towards leading a healthy lifestyle (as per your habits) — Corrielus Cardiology can surely help. We are strongly committed towards providing our patients with a comfortable, integrative and educational environment that fosters overall wellness.


Source: The Relationship between Caffeine and Sleep Quality

   

Location: Philadelphia, PA, USA

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