The Impact of Caffeine on Sleep: When to Limit Your Intake

Caffeine affects everybody differently. For every person who can’t touch a drop of coffee past 11am, there’s someone who can smash an espresso at 11pm and have zero issues hitting the sack.

Many of us rely on caffeine as a stimulant to help wake us up for the day, and we can come to depend on our morning grind.

Sometimes it’s good to have a break from caffeine, or at least, to know your limits. Did you know;

High doses of caffeine can make it harder to fall asleep and reduce sleep quality
Caffeine is not just in coffee, it can also be present in tea, cola, chocolate, and energy drinks, so look at your overall intake
Reduce your caffeine intake if you are struggling to get to sleep or stay asleep
Avoid caffeine before bedtime, or if you are very sensitive, don’t drink it after lunch
The amount of caffeine can vary widely across different types of coffee and drinks
Caffeine can also be present in some over-the-counter medications like headache tablets
Caffeine is a diuretic, making the need to urinate more frequent
Too much caffeine can cause a rapid heartbeat and unpleasant feelings of anxiety and jitteriness

While caffeine can temporarily make us feel more awake and alert, it can create a negative cycle of highs and lows, where we crash after the effect has worn off, thus needing another caffeine hit.

How long does caffeine affect sleep?

Caffeine levels will peak in the body 30-70 mins after ingestion
The effects can last for 3 to 7 hours
It can persist in the body for up to 24 hours
Some people are more sensitive to caffeine than others

Caffeine and ADHD

Caffeine can have the effect of masking certain sleep disorders, which can mean they take longer to diagnose. However, some studies show that it could be beneficial in the treatment of other neurological conditions such as ADHD (attention deficit hyperactivity disorder). ADHD affects people’s behaviour, making them restless, inattentive, and impulsive.

Caffeine interacts with adenosine, a molecule in the body which manages communication between the brain cells, by blocking the binding of the receptors, and enhancing the release of neurotransmitters, promoting alertness and focus. Some studies have shown that;

Caffeine, plus physical exercise, could treat some people with ADHD
Another study of US Army soldiers with ADHD showed caffeine can improve cognitive performance
Caffeine may be less beneficial to adolescents and increase impulsivity

How to fall asleep after drinking caffeine?

You can mitigate the impact of your coffee fix on your sleep schedule, with these tips for better rest;
Stay hydrated by drinking water before and in between each cup of brew
Mix decaf with your regular grounds for that second (or third) cup
Switch to decaffeinated drinks
Avoid that after-dinner espresso
Exercise - some studies show that caffeine can improve your work out
Ensure you have the best sleep set up for your overall health, with an adjustable pillow , responsive, a supportive and sustainable mattress , and a smart, breathable duvet
A comforting weighted blanket can help to reduce restlessness and encourage relaxation