How Caffeine Can Affect The Quality of Your Sleep

Like many, you might have to rely on some form of caffeine, whether it’s morning coffee or an afternoon soft drink, to help power you through the day.

Sure, we love our morning coffee, but how does caffeine affect sleep? Are you aware that it can significantly impact the overall quality of? It’s true! We’re not saying that you need to stop drinking your morning coffee or other caffeinated drinks; we’re only letting you know that it can significantly affect your sleep.

It’s reported that 7 in 10 people drink coffee every week, and 62% drink coffee daily. [1] And it’s estimated that 63% of adults have some form of sugar-sweetened drink once or more daily. That’s a lot of caffeine! [2]

Below, we’ve included everything you need to know about the connection between consuming caffeine and nighttime sleep and how to make subtle changes that can substantially improve your sleep. But first, we’ll need to understand how it affects by learning how it works in the body.

How Caffeine Works in the Body

After being consumed, caffeine quickly enters the bloodstream through the digestive system. The liver then processes it and transforms it into various substances that can impact the functioning of different organs.

However, caffeine's most significant effect is on the brain. Caffeine is a stimulant that acts on the central nervous system by blocking the effects of adenosine, a natural chemical that helps regulate sleep.

Read More: Drinks That Can Help You Sleep Better

Adenosine builds up in the body throughout the day and signals the brain to start winding down for sleep. When it blocks adenosine receptors, it can make you feel more alert and awake but also interfere with light sleep and your ability to fall asleep or stay asleep. [3]

Sleep Study: Currently, 80% of people worldwide consume a product containing caffeine daily, which increases to 90% among adults in North America. [4]

Can Caffeine Keep You Awake?

We all have caffeine abstinence and know it can give us a much-needed boost when we're tired, helping us feel more alert and focused. Caffeine can improve cognitive functions like memory and attention, which can be especially helpful for sleep-deprived individuals.

While caffeine may improve cognitive performance, to some extent, it cannot completely reverse the effects of long-term sleep loss. Consuming late in the day has shown that it can interfere with some people's ability to fall asleep, resulting in a restless night and leaving you feeling even more tired the next day.

Have you ever wondered why a cup of coffee occasionally seems to do wonders for keeping you awake and alert while other times it doesn't seem to? The truth is that the effects of caffeine can vary from person to person and depend on various factors.

For example, how much you consume, how often you drink it, and even your genetic makeup can all impact how caffeine keeps you awake when you're tired. Interested in learning how your genes affect your caffeine sensitivity?

Even though your genetics may grant you a higher caffeine tolerance, it's important to track the actual quality of your sleep using a sleep tracker. Remember, just because you can fall asleep easily doesn't necessarily mean you're getting high-quality rest.

So, while caffeine can be a valuable tool for boosting alertness and energy, it's important to know that each individual's effects may differ.

Did You Know: As a general guideline, if you work a 9-5 job and usually sleep at a regular time, it is recommended that you avoid consuming caffeine after 2 or 3 p.m. [5]

How Does Caffeine Affect Sleep

Caffeine intake might delay sleep onset at bedtime, shorten total sleep duration, and leave you feeling less rested. Additionally, it can diminish the quantity of deep sleep, slow-wave sleep you experience, which is vital for feeling refreshed the following day.

Caffeine works by blocking the adenosine receptors in the brain. During waking hours, the brain produces adenosine, which promotes sleep. As we stay awake, adenosine levels build up in the brain, making us feel tired. However, when we consume caffeine, it blocks this process, keeping us alert and attentive. This is also why caffeine intake can disrupt our sleep.

Did You Know: Typically, it has a half-life that can vary from 2 to 12 hours.

We’ll highlight the common effects, including:

Difficulty Falling Asleep

Caffeine can make it harder to fall asleep when you want to, even if you feel tired. When we are unable to relax and calm our minds, we can toss and turn in bed, eventually leading to less sleep.

As explained earlier, caffeine works by blocking adenosine, a neurotransmitter that promotes sleep and reduces arousal. This leads to an increase in alertness and makes it difficult to relax and fall asleep.

To avoid having a reduced total sleep time, it is recommended to consume coffee (107 mg per 250 mL) at least 8.8 hours prior to bedtime.

Did You Know: The effects of consuming caffeine typically begin after around 30 minutes and may last up to five hours. [6]

Reduced Sleep Quality

Although caffeine can help us stay alert and focused during the day, it can negatively impact the quality of our sleep. Even if you can fall asleep after consuming caffeine, it may still disrupt your natural sleep cycle, reducing the amount of deep sleep and restorative sleep you get.

This can leave you feeling tired and less refreshed in the morning. If you find that caffeine is interfering with your sleep, consider cutting back on your intake or avoiding it altogether in the hours leading up to bedtime.

Ongoing sleep deprivation can cause excessive daytime sleepiness that even caffeine cannot counteract.

Sleep Tip: If you usually go to bed at 10 p.m., try to avoid consuming caffeine after 2 p.m. as it may help reduce potential sleep problems.

More Nighttime Sleep Disturbances

If you tend to wake up frequently during the night, making it difficult to fall back to sleep, this could be a possible culprit for sleep disruption. If you're experiencing frequent nighttime awakenings, try cutting back and see if that makes a difference. You may also want to experiment with drinking decaf or caffeine-free beverages in the evening to promote better sleep.

Increased Insomnia Symptoms

Yes, it can potentially increase insomnia symptoms. Consuming it can interfere with our body's natural sleep-wake cycle and make it harder to fall or stay asleep.

So, if you struggle with insomnia, it's important to take coffee beans, be mindful of your intake, and avoid it in the afternoon and evening. Limiting large amounts of caffeine or switching to decaf or other caffeine-free beverages may also help alleviate insomnia symptoms.

Did You Know: Among the various drinks that help you sleep, soothing herbal teas are a popular choice for their calming properties and ability to promote relaxation.

To learn more about various sleep disorders and their effects on mental health, visit our blog: Understanding the Common Sleep Disorders.

Balancing Caffeine for Improved Sleep

While caffeine can be a useful aid for maintaining alertness and focus throughout the day, it's crucial to be mindful of the quantity and timing of its consumption. Here are some suggestions for optimizing your caffeine habits to improve the quality of your sleep:

Avoid Caffeine Afternoon and Evening

If you struggle to get a good night's sleep, it's important to pay attention to your caffeine consumption. Caffeine, whether in coffee, tea, soda, or energy drinks, can significantly impact the quality of your sleep.

To minimize caffeine's impact on sleep, it's best to avoid consuming it for several hours before bedtime. Experts recommend finishing your last caffeinated beverages or energy drinks at least six hours before you go to sleep.

This will give your body enough time to process the caffeine and reduce its effects on your sleep. Additionally, it's important to note that caffeine affects everyone differently, so paying attention to your body's response to caffeine and adjusting your consumption is important.

Choose Decaf or Herbal Teas

If you enjoy a warm drink before bed, try alternatives to coffee or regular tea. You could try decaffeinated coffee, which is without the caffeine that can disrupt your sleep.

Herbal teas like chamomile, lavender, and peppermint are caffeine-free alternatives. Not only do these teas offer a warm and soothing experience, but they may also have properties that can help you relax and sleep better.

By choosing these caffeine-free options, you can enjoy a warm beverage while ensuring that you have a better night's sleep.

Practice Good Sleep Hygiene Habits

In addition to being mindful of your caffeine consumption, it's important to practice good sleep hygiene habits to maximize your chances of getting quality sleep.

One way is to avoid screens before bed, as the blue light emitted by electronic devices can interfere with your natural sleep-wake cycle. It's also important to maintain a consistent sleep schedule by going to bed and waking up at the same time every day, even on weekends.

Establishing a relaxing bedtime routine can significantly improve the quality of your sleep. This can involve pre-bedtime activities such as taking a warm bath, reading a book, or practicing relaxation techniques like meditation and deep breathing exercises. By adopting good sleep hygiene habits, you can feel refreshed and energized.

Monitor Your Caffeine Intake

If you're unsure how much you consume daily, consider tracking your intake for a few days to understand your habits better.

This practice can help you better understand your consumption habits and make more informed choices about when and how much to consume. To assist you in your tracking efforts, we have included a helpful chart below that lists popular drinks and their associated caffeine content.

By referring to this chart, you can better manage your caffeine consumption and maintain a healthy balance in your daily routine.

How Many Hours Before Bedtime

If you enjoy a cup of coffee or tea in the morning, you might wonder when the best time to cut yourself off is to avoid sleep disruptions. Generally, experts advise avoiding it for at least eight hours before bedtime.

For example, if you typically go to bed by 10 pm, you should avoid consuming any caffeine after 2 pm. This will give your body adequate time to process and eliminate the caffeine from your system.

Of course, everyone's sensitivity to caffeine can vary, so you may need to try it with the timing of your caffeine consumption to determine what works best for you. But giving yourself a caffeine cut-off time can help you get the restful, restorative sleep you need to feel your best.

How Much Caffeine is Safe to Drink

The Food and Drug Administration (FDA) suggests that consuming up to 400 milligrams of caffeine daily is generally considered safe for healthy adults. Below is a chart that highlights common drinks and approximate caffeine content.

• Coffee (8oz) = 100 - 200 milligrams
• Energy Drink (8-12oz) = 50 - 300 milligrams
• Soft Drinks (12 oz) = 0 - 70 milligrams
• Tea (8oz) = 40 - 120 milligrams

How Can You Tell if It’s Affecting Your Sleep

If you have difficulty falling or staying asleep or feel excessively sleepy during the day, it might be a sign of caffeine overuse or dependence.

Other symptoms could include nausea, headaches chronic insomnia, or nervousness. Sometimes, these symptoms could indicate a sleep disorder or an underlying medical issue. To address these concerns, schedule a call with your healthcare provider.

During your conversation, your healthcare provider can help you better understand how your caffeine use and other factors may affect your sleep. They can also guide you on reducing your caffeine intake or stopping using caffeine altogether if necessary.

If you do decide to cut back on caffeine, it is important to do so gradually to reduce the risk of withdrawal symptoms like headaches, anxiety, and poor mood. [7]

Working with your healthcare provider and reducing your caffeine intake can improve sleep efficiency and your overall sleep quality and wake up refreshed and energized daily.

Final Thoughts

As discussed above, caffeine can be a helpful tool for staying alert and focused during the day, but it's important to be mindful of its effects on sleep.

Among the notable effects are delayed bedtime, diminished sleep quality, sleep deprivation, and disrupted sleep cycles. Recognizing your sensitivity and moderating consumption, especially later in the day, allows you to enjoy the perks of caffeine without sacrificing a peaceful night's sleep.

By being strategic about your intake and prioritizing good sleep habits, you can optimize your chances of getting the sleep you need to feel your best.