Tuesday, June 28, 2022
HomeHealthDoes Coffee Make You Sleep Better

Does Coffee Make You Sleep Better

- Advertisment -

Is There A Healthy Amount

Why Does Coffee Make Me Sleepy Instead of Giving Me Energy?

Does all this mean you should give up your daily java habit and take up juicing greens? Well, its not a bad idea, but dont go joining coffee drinkers anonymous just yet. There are some health benefits to drinking coffee that you may want to hear about first!

Heres a summary of some of the latest research on the health benefits of coffee:

Antioxidants: It has more antioxidants than green tea or chocolate, fighting free radical damage that underlies many diseases including cancer.

Heart Health: Research combining data from 1,279,804 people discovered a 20% reduction in the risk of Cardiovascular disease in people who drank 3-5 cups of coffee a day.

Prevent Type 2 Diabetes: Researchers at Harvard found that for every cup of coffee consumed, the risk of type 2 diabetes drops by 9%.

Reduce Cancer Risk: Moderate coffee intake has been linked to a reduced risk of liver, endometrial, breast, and possibly colon cancers.

Prevent Parkinsons Disease: A study found that caffeine intake may lower the risk of Parkinsons even in individuals who are genetically predisposed to it.

Reduce Alzheimers Disease: In the Cardiovascular Risk Factors, Aging and Dementia Study, drinking 3-5 cups of coffee in midlife was associated with a reduced risk of dementia and Alzheimers Disease by nearly 65% later in life.

Promote Weight Loss: A German study found that coffee drinkers were more likely to maintain weight loss than those who dont drink it.

Negative Effects Of Caffeine

Caffeine can have a disruptive effect on your sleep. The most obvious effect of the stimulant is that it can make it hard for you to fall asleep. One study also found that caffeine can delay the timing of your body clock. These effects will reduce your total sleep time. Caffeine also can reduce the amount of deep sleep that you enjoy.

The effects of caffeine can occur even when you consume it earlier in the afternoon or evening. One study found that consuming caffeine 6 hours before bedtime reduced total sleep time by 1 hour. These effects also can be stronger in older adults. It takes their bodies a longer time to process caffeine. Regularly consuming high doses of caffeine may cause complications during pregnancy.

At high doses, caffeine can produce these common side effects:

  • Diarrhea
  • Increased breathing rate
  • Muscle tremors

Withdrawal symptoms can occur when you stop taking caffeine after using it regularly for a long time. These symptoms include:

  • Headaches
  • Low energy levels
  • Bad moods

The FDA is collecting reports of adverse events that have occurred in people who took products marketed as energy drinks or energy shots.;The FDA cautions consumers that products marketed as energy shots or energy drinks are not alternatives to sleep.

Caffeine powder is highly potent, and a safe serving size is extremely small. It is nearly impossible to measure caffeine powder accurately in the home. As a result the risk of an accidental, lethal overdose is high.

Something To Be Aware Of As You Sip Your Java

De-sensitizes your body to caffeine We all know what happens when you drink coffee regularly: you have to drink more and more to get the same effects.

Caffeine is as addictive as nicotine and recreational drugs, and it affects your body the same, meaning no matter how much you drink, you never get the same high you got the first time.

The more coffee you drink, the more you need to drink to get that same effect. This is why so many coffee drinkers go from mild Americana-style coffee to cappuccinos and espressos. For espresso drinkers, there are few optionslike Death Wish Coffee

Not only is it hard to get the same high, but you develop a dependence on caffeine in addition to the tolerance. If you stop drinking coffee, you get the shakes, a headache, and other downsides.

Affects nutrient absorption One of the most notable examples is coffees effect on calcium absorption. Coffee essentially interferes with your bodys ability to absorb calcium, preventing it from reaching your bones.

Excessive caffeine intake can lead to bone thinning and osteoporosis.

Excess body fat Now, to be clear, this isnt a side effect of coffee, per se. Just drinking black coffee can actually stimulate weight loss, and will increase your energy at the gym.

However, how many people actually drink their coffee black and ENJOY IT? A large majority of people add milk, sugar, or both to their coffee. And dont get me started on the fancy coffees you get at Starbucks!

You May Like: Vivofit 3 Sleep Tracking

Should I Avoid Coffee To Get A Good Nights Rest

If you use coffee moderately and at the right time then theres no reason to avoid it. Dr. Michael J. Breus, author of many sleep articles and books, recommends stopping your caffeine consumption at 2pm. Inform yourself about which caffeine-containing food and drinks you regularly consume and try to avoid them in the evening.

Hope For The Night Owls

Does Coffee make you Fat and Anxious?

Researchers are also paying attention to differences in individual sleep patterns.

In a ground-breaking study conducted with college students from Stanford University, researchers have helped validate the night owls.

  • Save

The findings suggest caffeine ingested later in the evening had more negative effects for people who wake up early than for those who naturally tend to stay up late and sleep in anyway.

More research will be done to dig further into the exact reasons: what makes someone a morning person or a night owl?

Can caffeine have a positive influence on circadian rhythm?

Don’t Miss: Apple Watch Series 6 Sleep Tracking

How Much Caffeine Does The Average Person Consume

Legend has it that a goat herder by the name of Kaldi was the first to discover coffee thousands of years ago. The story goes that Kaldi noticed his goats eating a mysterious bean and hours later they had so much energy they couldnt sleep. The cultivation and trade of this bean began in the 15th century in Arabia, eventually spreading to neighboring countries and around the world.

Coffee arrived in America by the mid-1600s, but it wasnt until the Boston Tea Party revolt in 1773 that it became the preferred beverage choice by Americans . Nearly every coffee lover has spent a small fortune on a delicious Pumpkin Spice or Salted Caramel latte at Americas favorite coffee shop. In fact, Starbucks was responsible for a 700% increase in coffee consumption between 1995-2000.

90% of North American adults and 85% of Americans over the age of two consume at least one caffeinated beverage on a daily basis. In fact, caffeine is the most commonly used psychoactive drug in the world.

I know, youre shocked! So was I. As a parent of three kids , I was floored to read that I may be unknowingly drugging my kids with a psychoactive substance every day.

The average person consumes around 200 mg of caffeine per day with the highest consumers taking in closer to 380 mg. While coffee is the number one caffeinated beverage choice, those under 18 tend to prefer soft drinks and tea.

How Much Caffeine Is in Your Food?

Starbucks Venti Coffee

4 mg

Get A Buckwheat Sleep Pillow

Your pillow is there to support your neck and upper back, which is important to help maintain proper alignment of your spine while sleeping.

Finding a pillow I loved took some trial and errorbut now Im obsessed with my Beans 72 Organic Buckwheat Pillow . It helps support my neck and molds to my head, but doesnt collapse like foam pillows. It also doesnt hold heat. You can even sprinkle your pillow with lavender essential oil to help relax quickly.

Also Check: Charge 3 Sleep Not Tracked

Does The Same Amount Of Caffeine Affect Everybody Equally

It doesnt. A 65 tall young man will not respond to a cup of coffee in the same way as an elderly lady and there are a number of reasons for that.

One of the reasons seems to be genetics and the way in which the body metabolizes caffeine. Some are genetically more resistant, and some more sensitive.

Age and body weight also may play a role in how the body responds to caffeine.

Those who take caffeine on a daily basis are less sensitive to its energy-giving effects but not less resistant to sleep problems caused by it.

How Caffeine And Adenosine Work In The Brain

Breastfeeding and coffee? Can cutting it out make your baby sleep better

Caffeine works by inhibiting the action of adenosine.

When you consume coffee or caffeine-containing substances, you;now have caffeine which is also floating around inside the brain. Caffeine is in the same, or a very similar, shape as the adenosine molecule and it also fits into the adenosine receptors. Like this image

When you introduce caffeine into the system, it basically blocks adenosine from getting in and activating this receptor. It fills up here, but it does not have the same effects as adenosine. That is a really;important point.

When the adenosine receptors are plugged up by caffeine, the brain then acts like there is a lot less adenosine in the system. It does not detect that adenosine is there. The adenosine is still floating around but it can not get to the receptors in the brain because of the caffeine that is blocking it.

In other words, you are blocking something which would make you tired, so by doing that, it creates;a stimulant effect.

That is why caffeine works as a stimulant.

Basically, more caffeine means that less adenosine is reaching the brain which makes you feel more awake and energized. When caffeine is present your brain detects less adenosine and you get more energy, more alertness, better performance, etc. and that is exactly what caffeine does to you, which of course you know because you felt those effects as you have had caffeine or coffee before.

But first, lets talk about some of the health;benefits;associated with drinking coffee

Recommended Reading: How Many Hours Do Betta Fish Sleep

How Else Can I Improve My Sleep

Monitoring your caffeine use is just one way you can help yourself get regular, restorative sleep. Other lifestyle choices, like a healthy diet and exercise regimen, can contribute to healthy sleep. Good sleep hygiene is comprised of all the habits and routines that optimize your sleep quality:

  • ;Sleep environment: Cool, comfy, quiet, and dark. Give your body and mind a peaceful and relaxing environment to rest.
  • Lifestyle: Moderate alcohol and caffeine consumption within recommended guidelines, exercise regularly, and dont smoke!
  • Routine: Make a regular bedtime, including scheduled time beforehand to wind down, dim the lights, and put away electronics and other stimulating activities.
  • Was this article helpful?

How Can I Tell If Caffeine Is Affecting My Sleep

Are you struggling with insomnia, headaches, or anxiety during the day? This could be a sign of caffeine overuse and dependence. Troubles during the night, like frequent awakenings, inability to fall asleep, and nighttime anxiety may also be a sign caffeine is interfering with your sleep . If you find yourself excessively sleepy during the day and caffeine isnt helping, it could be a sign you are sleep deprived from extended caffeine use. In that case, it may be time to put down the coffee and catch up on some much-needed rest.

Don’t Miss: Opiate Withdrawal Restless Legs Relief

The Benefits Of Not Drinking Coffee Every Day And What Happens When You Stop Drinking Coffee

As I told you before, I am not going to tell you to never drink coffee again. The reason why is that the science actually shows us that coffee consumption has health benefits.

The real question you should ask is: how can you get the benefits without lowering your baseline mood performance and energy and while even getting a real boost from your coffee?

Luckily, the answer is simple, cycle on and off caffeine. Use it for one or two days,;and then take two to three days off of it. Or use it for two weeks and then go off for two weeks.

However, in the beginning, it is not quite that simple. First, you need to clean out your system and reset your entire neurotransmitter system in your brain if you have been a chronic caffeine consumer.

Like I said before, when you drink it every day your brain makes negative adaptations in those neurotransmitter systems which leads to caffeine fatigue. To undo those negative adaptations, and increase your baseline level of energy and performance you have to do something that is going to feel really hard for a lot of people.

You have to give your brain a complete break from caffeine for several weeks.;I recommend at least three weeks completely off caffeine, but five to six weeks is optimal.

Basically, what you want to do is this:

If caffeine lowers baseline energy and mood, why am I telling people to still use it? Simple: Remember all those health benefits I told you are associated with drinking coffee? Thats why!

The Real Side Effects Of Coffee

Why Does Coffee Make Me Tired
  • Drowsiness

Something to be aware of as you sip your Java!

De-sensitizes your body to caffeine We all know what happens when you drink coffee regularly: you have to drink more and more to get the same effects.

Caffeine is as addictive as nicotine and recreational drugs, and it affects your body the same, meaning no matter how much you drink, you never get the same high you got the first time.

The more coffee you drink, the more you need to drink to get that same effect. This is why so many coffee drinkers go from mild Americana-style coffee to cappuccinos and espressos. For espresso drinkers, there are few optionslike Death Wish Coffee

Not only is it hard to get the same high, but you develop a dependence on caffeine in addition to the tolerance. If you stop drinking coffee, you get the shakes, a headache, and other downsides.

Affects nutrient absorption One of the most notable examples is coffees effect on calcium absorption. Coffee essentially interferes with your bodys ability to absorb calcium, preventing it from reaching your bones.

Excessive caffeine intake can lead to bone thinning and osteoporosis.

Excess body fat Now, to be clear, this isnt a side effect of coffee, per se. Just drinking black coffee can actually stimulate weight loss, and will increase your energy at the gym.

Its a bit of a hard saying. To keep your coffee healthy, you have to keep it simple. However, this makes it bitter and harder to drink. Tough call, right?

Read Also: Can Nasal Strips Help Sleep Apnea

Why Does Coffee Make Me Tired What Happens When Your Brain Has Developed More Adenosine Receptors

Two primary effects:

  • You develop tolerance to caffeine, that means you start needing more caffeine, more cups of coffee, to get you going and get you through the day..;Basically, even if there is a bunch of caffeine plugging up the adenosine receptors the brain now has so many adenosine receptors that the caffeine cannot plug all of them up and the adenosine still gets in.
  • Most importantly, your baseline energy, mood, and level of mental and physical performance all drop from chronic caffeine consumption. In other words, it changes your new normal state when you do not have caffeine in the system by lowering everything. When caffeine is not present in the brain, it makes the brain ultra-responsive and sensitive to adenosine. It makes it so that even with the same level of adenosine that was there before the brain now acts like there is a lot more adenosine because it has more receptors to detect it. That means that all the time you are not on caffeine, your energy levels suffer!
  • Referring back to what I told you before, both people who do and do not normally drink coffee will enhance their mood, their performance, and their energy.

    At this point, you might be thinking; I drink coffee all the time and I do feel that it improves my mood, energy, and performance. You are absolutely right. You do feel it, but you are not getting the actual benefits that you think you are.

    Let me break this down so it makes sense.

    How can we reconcile these two seemingly contradictory facts?

    What Types Of Coffee Cause Jitters

    Any;caffeinated coffee;could cause jitters if you drink enough of it but some particular roasts and styles are more likely offenders than others. Lets take a quick look at the types of coffee most likely to start your hands shaking .

    Espresso

    One ounce of espresso contains about the same amount of caffeine as a 6-ounce;cup of drip coffee. This concentrated caffeine is absorbed particularly quickly by your body, especially if youre drinking it as an undiluted shot.

    Diluting can help to mitigate these effects. Adding milk is the best option since the proteins in the milk take longer to break down and help slow the release of caffeine into your system. Even turning it into an Americano by adding hot water can help, though, because you wont drink it as quickly.

    Light Roasts

    Some of the caffeine in coffee beans is lost during roasting. The longer the beans roast, the lower the average caffeine content. Along with that, roasting converts some of the acids in the beans into sugar. This means the average light roast is more acidic and has more caffeine than the typical dark roast, both things that make them more likely to cause the jitters.

    Sugary Coffee Drinks

    Adding milk can help reduce the jitters, but adding sugar does the opposite. Breaking down simple sugars gives the body a quick, intense burst of energy, similar to the effects of caffeine. When you drink a caramel latte or other sugary drink, these effects are compounded.

    Recommended Reading: How Long Does Restless Leg Syndrome Last For

    Does Caffeine Make Some People Sleepy

    Yes. It may seem counterintuitive, but some people feel like caffeine makes them tired instead of more alert. The disruptive effects of regular caffeine use on sleep can create a vicious cycle. Caffeine use causes sleep deprivation, and sleep deprivation causes sleepiness the subsequent day, which in turn causes an increased need to consume more caffeine in order to cope with the sleepiness. Even with increased caffeine consumption, sleep deprivation catches up. People may be especially aware of their long-term sleep loss after they consume caffeine because they do not experience the pick-me-up they expected, and instead feel sleepy.

    Sleepiness can also be a symptom of abstinence from caffeine, which is why regular caffeine users may feel overly sleepy in the morning when they have gone all night without caffeine.

    RELATED ARTICLES
    - Advertisment -

    Most Popular

    - Advertisment -