We are all aware of the energy-boosting effects of caffeine. Unfortunately, too much caffeine can disrupt our sleep, making it difficult to get the amount of restful sleep we need to function properly.
Caffeine is a stimulant that blocks the brain’s ability to produce the sleep hormone melatonin, so it’s a good idea to avoid having caffeinated beverages such as coffee, tea or energy drinks close to bedtime.
A cup of coffee or two enjoyed during the day is unlikely to interfere with sleep, but it’s best to play it safe and reduce caffeine intake in the hours leading up to bedtime to get the most benefits from proper sleep.
Caffeine and Sleep Genetics
Our individual genetics determine how caffeine affects us. Some people’s bodies respond quickly to caffeine, with the effects taking place almost immediately after consuming. Others may experience a more delayed effect. Plus, the effects of caffeine can last anywhere from 4 to 8 hours, depending on the individual.
It’s important to take your particular body type into account when considering caffeine’s affect on your sleep. It’s almost impossible to know exactly how your particular body will react to caffeine, so being aware of how your body feels after consuming it is key.
How Much Caffeine is Too Much?
The amount of caffeine a person can consume without it having an effect on their sleep varies, but generally speaking, any more than 200-400 mg of caffeine per day is considered too much. That’s the equivalent of 2-4 cups of coffee.
Even a single cup of coffee or energy drink close to bedtime can cause disruption, so it’s best to avoid caffeine altogether close to bed.
Keep in mind, caffeine isn’t just found in coffee. It can be found in tea, soft drinks, energy drinks, cocoa and even certain medications.
Tips For Better Sleep
- Avoid caffeinated drinks 4-6 hours before bedtime
- Reduce exposure to bright screens and blue light 2-3 hours before bedtime
- Establish a regular sleep routine
- Avoid large meals in the 2-3 hours before bedtime
- Use a comfortable mattress to provide support and comfort
Conclusion
Caffeine can have a significant impact on our sleep, so it’s best to consume it in moderation and avoid it close to bedtime. In order to ensure proper restful sleep, it’s a good idea to follow the tips outlined above to give yourself the best chances of getting enough restorative rest.